They may sound like they’re straight out of a fairytale, but elderberries are indeed real and are packed with real nutrients. Sometimes known by the Latin name Sambucus nigra or just simply “elder,” elderberries are deeply colored purplish-black berries that have been used for centuries to support health and well-being.

But what exactly can they do? Due to their high content of potent antioxidants and vitamin C, elderberries may help support healthy inflammatory response, as well as respiratory and immune function and cholesterol levels already within the normal range. Elderberries may also help soothe minor sore throats and skin irritations.

How can you incorporate elderberries into your diet? You can find this darkly pigmented beneficial berry in jams, juices, syrups, wines, teas, lozenges and even extract supplements. If you’re the experimental type, try adding cooking elderberries to your meals as a garnish or flavoring. When shopping for fresh berries, look for dark purple, black and blue-colored varieties to reap the most benefits of the extraordinary elderberry.

No matter how you include them in your diet, be aware that elderberries should never be consumed raw, as they can cause digestive distress.