If all you know about elderberries is the jam at IKEA, lean in!
Elderberries have been linked to enormous health benefits and have actually been used for medicinal purposes for centuries, dating back as far as the Egyptians.
Amongst many other attributes, elderberries have been shown to help support your immune system to fight off colds, flu and viruses which is exactly what we all need right now!
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What are Elderberries?
Elderberry trees grow in many parts of the world, but the European elderberry trees provide the most common type which is also called the black elderberry (its Latin name being Sambucus nigra).
These trees grow up to almost 10 metres in height and offer both flowers (elderflowers), as well as berries (elderberries). Both are edible, albeit the berries, unless cooked, can be a little sour and dangerous.
Health Benefits of Elderberries
Elderberries are packed with nutrients. They are low in calories, carbs, protein and fat and they offer one of the most lush sources of anthocyanins and phenolic compounds which provide strong antioxidant benefits. Elderberries are also rich in vitamin C and fiber. They are like little balls of pure goodness that, if when taken correctly, can significantly improve your health.*
Some noted health benefits include the following:
- Reduces risk, severity and duration of colds & flu*
- Builds immunity and supports immune defence*
- Decreases cholesterol and improves heart health*
- Fights and prevents UTI infections*
- Relieves diarrhea and constipation*
- Fights Inflammation*
- Helps lift mood*
- Fights bacteria*
- Soothes burns*
Supplementing Your Diet With Elderberry
Commercial supplements of elderberry for supporting the body’s natural defence mechanism come in a variety of forms, including syrup, gummies, capsules, and lozenges. These can be found in your local health food stores, chemists and online stores such as Amazon. Always check the labels and do your research to ensure you know exactly what and how much you are taking. In addition, also be mindful of how something makes you feel and if it doesn’t agree with you, stop taking it.
Delicious Ways to Eat Elderberries
I am a big believer in preventative healthcare and doing things the natural way. So using fresh or frozen elderberries in your cooking is something that speaks to me.
Most elderberries are wild so foraging for them isn’t uncommon. It is important to note that elderberry bark, seeds and unripe berries can upset your tummy if you eat too much, due to the lectins they contain. Uncooked berries also contain cyanide, and care must be taken when consuming them, so correct preparation is essential.
Some of the amazing things you can do with elderberries include:
- Jam and chutneys
- Wine and syrups
- Pies and crumbles
- Teas
- Sauces
Take Home Message
However you include elderberries in your diet, there is strong evidence to suggest that they can help improve your health and well-being. So the next time you are in IKEA, do yourself a favour and pick up a jar of elderberry jam – you won’t regret it.
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Discover more about the amazing elderberry….
Read Studies:
https://www.ncbi.nlm.nih.gov/pubmed/15080016
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/
https://www.ncbi.nlm.nih.gov/pubmed/30670267
Check Sites:
https://www.healthline.com/nutrition/elderberry#risks-and-side-effects
https://www.webmd.com/diet/elderberry-health-benefits
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/elderberries
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