Elderberry

Also known asSambucus nigra

Name: Elderberry, also called black elder or European elder (Sambucus nigra). Related species include the American elder (Sambucus canadensis) and the blue elder (Sambucus cerulea) of western North America, all sold simply as elderberries.

Description

Elder is a shrub or small tree native to much of Europe and western Asia, with close relatives across North America. It has been used for centuries in European folk medicine and cooking: the flowers are made into cordials and teas, while the small, dark purple-black berries, borne in heavy clusters, have been turned into wine, jam, syrup and liqueur.

Elderberries have long been valued as a home remedy for colds and coughs, which is why elderberry syrup remains popular today. Scientific evidence for those uses is limited, but the berries themselves are a traditional and well-established food once properly cooked.

Main nutrition value

Elderberries are rich in anthocyanin pigments and provide fibre and vitamin C, which is why they are often marketed for immune support — though the evidence for that is still modest.

How best to be consumed

Elderberries should always be cooked, never eaten raw in quantity, and the leaves and stems should be removed.

1. Cook the berries, by simmering into syrup, jam or sauce, which makes them safe and tastes better than raw.
2. Remove all stems and leaves, since these parts of the plant contain compounds that can cause illness.
3. Use cooked elderberry in syrup, pies, compote or stewed with apples.
4. Choose commercial elderberry syrups and supplements from reputable brands that use properly processed berries.
5. Use the flowers separately for elderflower cordial, which is a different, lighter product.

Overconsumption could cause…

Raw elderberries and other green parts of the plant need real care, and large amounts of even cooked fruit can disagree with some people.

1. Nausea, vomiting or diarrhoea from eating raw or unripe berries, or any leaves and stems, which contain cyanogenic compounds that cooking destroys.
2. Digestive upset from large servings of cooked berries, especially if the seeds are crushed.
3. Possible interaction concerns with immune-suppressing medicines for people taking elderberry supplements regularly — check with a doctor or pharmacist.
4. Not a proven treatment for colds or flu, so it should not replace medical advice.

GroupsBerriesHigh fibreLow fatLow sodiumRich in vitamin CFresh

Related foodsBlueberryBlackcurrantRaspberryRed CurrantWhite CurrantLoganberry

Wikipedia — Elderberry, used for origin, naming and history: https://en.wikipedia.org/wiki/Elderberry