Protein In Elderberry Bushes: Nature's Hidden Health Secret

Elderberry bushes are a nutritional powerhouse, packed with vitamins, minerals, and antioxidants. They are a good source of vitamin C and dietary fibre, and also contain vitamins B6 and E. They are also high in protein, with a content of 2.7% to 2.9% in the berries, 2.5% in the flowers, and 3.3% in the leaves.

Elderberry nutrition facts

Elderberries are the fruit of the Sambucus tree, which is a flowering plant belonging to the Adoxaceae family. The most common variety is the Sambucus nigra, also known as the European elderberry or black elder. This tree is native to Europe, but it is widely grown in many parts of the world.

Elderberries are highly nutritious, containing a variety of vitamins, minerals, and antioxidants. Here is a breakdown of their nutritional content:

Macronutrients:

• Calories: A cup of elderberries contains around 100 calories.
• Carbohydrates: A cup of elderberries provides approximately 26-27 grams of carbohydrates.
• Protein: Elderberries contain a small amount of protein, with one gram per cup.
• Fat: Elderberries are low in fat, with less than one gram per cup.

Dietary Fiber:

Elderberries are an excellent source of dietary fiber, with 10 grams of fiber per cup. This is a significant contribution to the recommended daily intake, which is 34 grams for men and 28 grams for women. Consuming adequate fiber can provide several health benefits, including improved bowel function, reduced constipation, and lower blood cholesterol.

Vitamins and Minerals:

• Vitamin C: Elderberries are rich in Vitamin C, containing 52.2 mg per cup, which is 57% of the daily value. Vitamin C is a powerful antioxidant that boosts immunity, aids in wound healing, and helps fight infections.
• Vitamin A: Elderberries are a good source of Vitamin A, providing 600 IU per 100 grams, which is 20% of the recommended daily allowance (RDA). Vitamin A is essential for maintaining healthy skin and mucous membranes, as well as promoting good eye health.
• B-Complex Vitamins: Elderberries contain a good amount of B-complex vitamins, including niacin, pyridoxine, folates, and pantothenic acid. These vitamins play a crucial role in metabolism and energy production.
• Minerals: Elderberries are a source of various minerals, including calcium, potassium, manganese, iron, and phosphorus. These minerals have important functions in the body, such as regulating heart rate and blood pressure, supporting bone health, and facilitating red blood cell formation.

Antioxidants:

Elderberries are known for their high content of antioxidants, particularly anthocyanins, flavonoids, and polyphenols. These compounds give elderberries their dark colour and provide anti-inflammatory and antioxidant effects. The antioxidant strength of elderberries is higher than that of many other berries, and they have been linked to a reduced risk of cancer, improved heart health, and protection against free radical damage.

In addition to their nutritional benefits, elderberries have been traditionally used for their medicinal properties, especially in treating colds, flu, and other respiratory illnesses. However, it is important to note that elderberries should not be consumed raw as they contain toxic substances. Cooking or processing elderberries safely removes these toxins, making them safe for consumption.

Elderberry health benefits

Elderberry bushes do contain protein, but in very small amounts. A cup of elderberries contains less than 1 gram of protein. However, elderberries are known to have several health benefits due to their high nutritional content. Here are some of the key benefits:

High in Antioxidants

Elderberries are rich in antioxidants, including anthocyanins, polyphenolic flavonoid compounds, and vitamin C. These antioxidants help scavenge free radicals from the body, protecting it from cancers, aging, degenerative diseases, and infections. The antioxidant power of elderberries is significantly higher than that of blueberries.

Boosts Immune System

The high vitamin C content, along with other antioxidants and phytonutrients, helps boost the immune system. Consuming elderberries may help reduce the duration of illnesses like the common cold, upper respiratory infections, and influenza.

Promotes Heart Health

The antioxidants and phytonutrients in elderberries help lower cholesterol and blood pressure. Elderberry's fiber content also aids in reducing cholesterol levels. Additionally, elderberries may help decrease uric acid levels in the blood, which is linked to high blood pressure and negative effects on heart health.

Lowers Inflammation and Stress

The anti-inflammatory properties of elderberries are attributed to their polyphenol flavonoid content. These compounds may reduce inflammation in the brain and support gut health, positively impacting overall well-being and mood.

Good for Respiratory and Lung Health

Elderberries contain quercetin, a flavonoid that is known to support lung function, especially in individuals with asthma and chronic obstructive pulmonary disease (COPD). While direct connections are yet to be established, elderberries show potential in alleviating symptoms of respiratory conditions.

Good for Blood Sugar Management

The phytonutrients and polyphenols in elderberries help the body process glucose more efficiently, making it beneficial for managing blood sugar levels, especially for individuals with diabetes.

Other Benefits

Elderberries are also known to ease a sore throat and cough, promote healthy skin, and support joint and muscle health. They have been used traditionally to treat fever, rheumatism, sciatica, infections, and minor skin conditions.

It is important to note that while elderberries have numerous health benefits, they should be consumed in moderation and only in cooked form. The uncooked berries, leaves, bark, and roots contain toxic substances that can cause nausea, vomiting, and diarrhea.

Elderberry effectiveness

Elderberry bushes, scientifically known as Sambucus, have been used for centuries to treat various ailments. While the raw berries, bark, and leaves are poisonous, the flowers and ripe berries have been used in traditional medicine.

Effectiveness in Treating Colds and Flu

Elderberry has been used to treat cold and flu symptoms, and some studies support its effectiveness in reducing the severity and duration of these illnesses. For example, a 2004 study found that participants taking elderberry syrup four times a day experienced improved symptoms in 2 to 4 days, while the control group took 7 to 8 days. Another study of air travellers taking elderberry capsules found that those who fell ill experienced shorter illness durations and less severe symptoms.

However, a more recent study led by Dr. Michael Macknin contradicts these findings. This larger study evaluated patients with influenza B and found no difference in the severity or duration of flu symptoms between the elderberry and placebo groups. Thus, further research is needed to confirm elderberry's effectiveness in treating colds and flu.

Other Potential Health Benefits

Elderberries are packed with nutrients and antioxidants, including vitamins C, A, and E, dietary fibre, phenolic acids, flavonols, and anthocyanins. They are also a low-calorie food.

In addition to treating respiratory illnesses, elderberry is believed to offer other health benefits, although scientific evidence for these claims is limited. These potential benefits include:

• Reducing cholesterol and lowering the risk of heart disease
• Fighting cancer
• Lowering the risk of developing type 2 diabetes
• Easing inflammation
• Supporting the immune system
• Protecting against UV radiation
• Increasing urination
• Improving mood and performance

Safety Considerations

While elderberry supplements and products are generally safe for adults, they are not recommended for children, adolescents under 18, or pregnant or lactating women due to a lack of data on their safety for these groups.

Additionally, it is important to cook elderberries properly before consumption, as uncooked berries, leaves, bark, and roots contain chemicals that can cause nausea, vomiting, and diarrhea.

Elderberry risks

Elderberry bushes have been used for their medicinal properties for centuries. However, while they are associated with several health benefits, there are also some risks and side effects associated with their consumption.

Firstly, it is important to note that only the flowers and ripe berries of the elder plant are edible. The bark, leaves, and roots contain high levels of toxic alkaloids and should be avoided. The uncooked berries, leaves, bark, and roots also contain chemicals called lectins and cyanogenic glycosides, which can release cyanide and cause nausea, vomiting, and diarrhea. While commercial preparations and cooked berries do not contain cyanide, there have been reports of people falling ill after consuming uncooked elderberry products.

In addition, elderberry is not recommended for children, adolescents under 18, or pregnant or lactating women due to a lack of data on its safety for these groups. People with immune problems or autoimmune diseases may also have reactions to elderberry, as it may stimulate the immune system. If you are taking any medications, it is important to consult your doctor before consuming elderberry, as it may interact with certain drugs, including diuretics, diabetes medications, chemotherapy drugs, laxatives, and drugs that suppress the immune system.

Furthermore, elderberry has been known to cause allergic reactions in some individuals, so it is important to discontinue use and seek medical advice if you experience any adverse symptoms such as a rash or difficulty breathing.

Lastly, while elderberry has been associated with a range of health benefits, from improving cold and flu symptoms to supporting heart health and fighting inflammation, most of the research has been conducted in a lab setting and has not been extensively tested on humans. Therefore, while it may be a flavorful and nutritious addition to a healthy diet, it cannot be recommended for any particular health benefit at this time.

Elderberry preparation

Elderberries can be used in a variety of ways, from jams and chutneys to juices and syrups. Here is a step-by-step guide on how to prepare elderberries:

Harvesting Elderberries

Elderberries are typically ready for harvesting from June to September. The berries grow in clusters, which can be cut off the branches once they have ripened to a dark purple-blue colour. It is important to harvest them as soon as they ripen, as they are a popular treat for birds as well.

Preparing the Elderberries

Before using the elderberries, it is important to remove them from their stems. This can be done by freezing the berries and then either combing your fingers through the fruit or using a fork to pop them off. Each berry has a substantial seed, so it is recommended to juice them rather than using the entire fruit.

Juicing Elderberries

To juice elderberries, place them in a saucepan with a small amount of water to prevent scorching. Heat and gently simmer until the fruit softens. Then, use a food mill to remove the seeds or strain the juice through a jelly bag. Note that elderberries leave behind a sticky, greasy residue that can be challenging to remove. Soaking a rag or paper towel in vegetable oil and rubbing it away can help with this.

Making Elderberry Syrup

Elderberry syrup is a popular way to enjoy the health benefits of elderberries. Here is a classic recipe:

• Combine 2 cups of dried organic elderberries, 4 cups of cold distilled/purified/spring water, 2-3 tsp of organic dried ginger root, and 1 organic sweet cinnamon stick in a pot.
• Bring the mixture to a boil, then reduce the heat and simmer for 30-40 minutes.
• Remove from heat and let steep for 1 hour.
• Strain the berries and herbs using a funnel lined with cheesecloth or a muslin bag, being careful as the liquid will still be hot.
• Once the liquid has cooled, add 1 cup of raw local honey (or maple syrup/agave for a vegan/infant-friendly option). For a longer shelf life, double the amount of honey.
• (Optional) Add 1 cup of vodka or brandy to increase the shelf life further.
• Bottle the syrup in sterilised glass and store it in the refrigerator.

Safety Considerations

It is important to note that only the flowers and ripe berries of the elder plant are edible. Other parts, such as the bark, leaves, and unripe berries, contain toxic substances and should be avoided. Cooking the berries for at least 30 minutes deactivates these toxins, so syrups and decoctions are the safest way to consume elderberries.

Frequently asked questions