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Cold and flu season has officially arrived. It’s the time of the year where it seems everyone is sick. I’m definitely still recommending my top tips to recover from a cold quickly, but this year, my family has been using something new and different that I think you’ll love. Read on to learn about elderberry benefits in this 3-part DIY health-boosting series…
What are Elderberries?
Elderberries are the fruit of the flowering plant known as Sambucus, more commonly referred to as elder or elderflower. These dark blue or black berries have been used in traditional medicine for hundreds of years. These immune-boosting berries have been shown to shorten the duration of the cold and flu.
Nutritional Value of Elderberries
Elderberries are packed with nutrients, including minerals like iron, potassium, phosphorous, and copper, as well as vitamins, such as vitamin A, B, and C, as well as proteins and dietary fiber. They are high in antioxidants and a strong anti-inflammatory agent.
Health Benefits of Elderberries
- Boosts immunity – Certain antibacterial and anti-infectious qualities boost immunity and may even protect from some autoimmune disorders. (source)
- Keeps skin healthy – Antioxidant content plus high-level vitamin A can prevent wrinkles, fade spots, and improve overall skin tone and appearance. (source)
- Helps alleviate allergies – Due to its anti-inflammatory and immune-boosting properties. (source)
- Aids in weight loss – Its high fiber, vitamin, and mineral content make for a metabolic powerhouse and help with weight control. (source)
- Keeps bones strong – Its high mineral content promotes bone strength and growth. (source)
- Helps regulate blood sugar – Some active antioxidant ingredients in elderberries work directly on the pancreas to regulate insulin and glucose levels, either providing stability for people who suffer from diabetes or helping to prevent diabetes. (source)
- Lowers blood pressure – Its high potassium content aids in vasodilation of blood vessels and healthy blood pressure. (source)
- Helps alleviate GI distress – Elderberry may help with constipation and gas. (source)
- Prevents Cancer – Since elderberries are rich in anthocyanins, they have broad spectrum anti-carcinogenic properties. (source)
- Keeps cholesterol normal – Anthocyanin compounds help keep our heart and cholesterol levels healthy. (source)
A Word of Caution:
Ripe, cooked berries of most of the Sambucus species are edible. However, you should not consume raw berries or other parts of the plant since they contain a cyanide-inducing chemical. Eating uncooked berries can result in diarrhea and vomiting. Generally, commercial preparations don’t cause adverse reactions at recommended dosages. Consult with your doctor before use particularity if you’re on diabetes medications or undergoing chemotherapy.
Next week, I will be bringing you my favorite Elderberry recipes to boost immunity, health, and wellness.
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Melissa Schollaert is a Holistic Health & Nutrition Counselor and founder of Real Nutritious Living. Helping others achieve their health goals to attain their healthiest, happiest life is her greatest ambition.PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. However, I only recommend products or services I have personally used myself and trust. MEDICAL DISCLAIMER: This content is not intended to diagnose or treat any disease, or as a substitute for medical advice. Please consult with your advising physician before starting any treatment for a medical condition. Real Nutritious Living, LLC shall not be held liable or responsible for any misunderstanding or misuse of the information contained on this site or for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any treatment, action, or application of any food or food source discussed on this site.
28 thoughts on “Elderberry Benefits & Immune-Boosting Recipes”
I have never eaten elderberries straight, but take products containing them and definitely feel like they work with staying healthy!
Yes, they’re not to be eaten straight so that’s good!
I never knew these amazing benefits of elderberries! I need to include them more in my diet.
YES! Just make them into a tea as they’re not safe raw!
Love giving my son elderberry this time of year, it’s like our own flu shot! He never gets sick <3
That’s a perfect comparison! My son never gets sick either. I’m so grateful!
Interesting! Never had elderberry before – now I know I should!
You have to Tina! You’ll love the benefits!
I love elderberries! I make syrup and tea a lot. We also take the tincture. SO great to have on hand this time of the year.
I make the tea a lot too. Something about a long simmer seems to make them particularly potent!
I just got some elderberry syrup for the first time this year and I’ve been adding it to my breakfast smoothies!
What a perfect plan! I’ll be trying that Carrie!
I’ve never had anything elderberry except my Grandmother’s jam which I don’t think was super healthy, so thanks for the awesome article, I’ll have to start adding them in!
Oh I heard Jam is one use for them. I would love a jar of that jam!
I’ve been singing the benefits of elderberries for years! Loved this read!!
I love elderberries. We make a syrup for winter to help boost immune system. Kids love it.
Such a great immune booster. It’s amazing your kids love it!
I’m going to make more elderberries ! They are one of my favorite berries.
Yay! SO glad you love them.
Oh, I have had elderberry cough syrup before and it tastes pretty good. At least my kids did not gag, lol.
Haha, anything the kids will take!
Just took some elderberry syrup a few minutes ago! I got a cold for Christmas :/. Great info here!
Oh no, that stinks. Glad you took some and I hope you feel much better soon. And thank you!
I make a syrup every Fall, but this year, I forgot! Thankfully, we haven’t needed it! Love elderberries!
So glad you didn’t need it this year!