Packed with beneficial nutrients, the elderberry has been used for its medicinal and health benefits for thousands of years. During the Middle Ages, the elder was considered a Holy Tree due to its capability to enhance health and longevity. While the health benefits of elderberry are many, one of its shining stars is the impressive nutritional profile it offers.
Elderberry’s oxygen radical absorbance capacity (ORAC) score is over two times that of blueberry and cranberry. Elderberry also contains trace minerals and provides more vitamin C than oranges. Research shows that the health benefits of elderberry include supporting brain health, improving immune function, safeguarding blood vessels, and inhibiting the growth of cancer cells.
Elderberries and Your Skin
Because the bioflavonoids in elderberries can boost skin health, elderberry is becoming more and more popular in skin care products. The antioxidant activity in elderberries, along with its impressive levels of vitamin A, makes elderberries a good solution for smoothing the appearance of wrinkles, fading age spots, and generally improving the glow and tone of your skin – your body’s largest and most visible organ.
Elderberries and Weight Loss
With a high level of dietary fiber and the metabolism-boosting effects of a solid vitamin and mineral injection, another of the many health benefits of elderberry is its ability to support weight loss. The fiber helps keep you feeling full, the low-calorie count doesn’t promote weight gain, and an added bonus is that your body gets dozens of other health benefits!
Word of Caution: Considering that so few species of elderberry are edible, it is always wise to find elderberries in a reputable store or from reputable farms and farmers’ markets. Don’t pick wild elderberries and always cook elderberries before eating, as they may contain dangerous traces of cyanide.
If you are allergic to plants in the honeysuckle family, be careful about adding elderberries to your diet. Elderberries are also known to act as diuretics for some people, so if you are already fighting kidney issues, elderberries may exacerbate them.
Elderberries and Flu
A proven, natural way to protect yourself from the flu is with regular doses of elderberry. Studies now confirm that the health benefits of elderberry include its ability to boost immunity, relieve flu symptoms, and calm pesky respiratory infections. While synthetic flu drugs concentrate on dealing with infections after they have developed — and may provide you with negative side effects as well — elderberry has a natural stopping ability.
Anthocyanins, the pigments that give elderberry its dark color, have been shown to prevent viruses from replicating and infecting new cells. They can also kill many of the bacteria that cause chest and respiratory infections.
The results of a two-year study conducted in Australia found that an extract of European elder (Sambucus nigra L.) reduced the severity of cold and flu symptoms. A group of long-distance air travelers was divided into two groups: one (154 people) received a placebo, and the other (158 people) received a proprietary elderberry extract. The results showed that the group given elderberry performed far better. The group taking the elderberry extract (daily doses of 600 to 900 milligrams for 15 days) had half the rate of respiratory infections, reported being sick for only half as long, and developed symptoms that were half as severe as those who took the placebo. Additionally, they reported better overall health.
Researchers have also found that people who have taken elderberries have higher levels of antibodies against the influenza virus, suggesting that the berry may not only treat flu symptoms but also prevent influenza infection.
Taking elderberry syrup during the active stage of flu and colds, to lessen distress, appears to support immune function and offers a natural, safe, and helpful option. Using elderberry as part of a daily wellness plan during cold and flu season for immune support, inhibition of oxidative stress, and antiviral activity makes sense for supporting a healthy immune system.
Incredible Health Benefits of Elderberry
- anti-inflammatory properties
- anti-viral properties
- anti-cancer properties
- antioxidant rich
- may shorten flu duration
- relaxes sore muscles
- diminish swelling in the mucous membranes
- helpful for sinus issues
- reduces nasal congestion
- diuretic properties
- detoxifying properties
- weight management properties
- good source of fiber
- good source of Vitamin A
- high Vitamin C content
- soothes an upset stomach
- relieves gas
- soothes burns and rashes
- supports healthy skin
- helps with indigestion
- helps with constipation
- strengthens the immune system
- allergy reduction
- supports healthy blood sugar
- supports a healthy weight
Healthy Elderberry-Ginger Tea Recipe
(Serves I)
Ingredient List
1TB dried elderberries
3 thin slices of ginger
Small dash of Ceylon cinnamon
1 crushed cardamom pod (optional)
Raw local honey to taste
Instructions
Put the ginger slices into a mug with a dash of cinnamon and a small spoonful of raw honey. Crush the cardamom pod and add it to an infusion ball with the elderberries. Place the ball into the mug and pour boiling spring water over everything. Place a small plate over the mug while infusing to trap the ginger’s volatile oils. Steep for 10 minutes. Drink comfortably hot 2-3 times a day at the first sign of a cold until symptoms are gone.
In conclusion. It has been said that the many medicinal properties of the elderberry plant have earned it the nickname “the house pharmacy.” From colds and flu, to arthritis, to beautiful skin, elderberries and elderflowers offer bountiful medicines.
References
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- Elderberry Benefits
