Elderberry
Silver· human dataAlso known as: Sambucus nigra
An immune-support berry with modest cold-and-flu evidence — and a raw-fruit caution.
Elderberry is an anthocyanin-rich berry taken to prevent and shorten colds and flu, with some small trials reporting reduced symptom duration.
The evidence is modest and mixed — a few positive studies, and larger or more rigorous trials less convincing — so it is a reasonable, low-risk option rather than a proven remedy. Safety note: raw or unripe elderberries (and other plant parts) are toxic and must be cooked; use only properly prepared products.
Sources
Written and reviewed by Mathew Beale, MSc Biotechnology, University of Reading.
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