Elderberry: What Are The Benefits

Elderberry: What Are The Benefits,  The Black Elderberry – Sambucus Nigra – also known as the “Elder” plant in Native American Herbalism,  have been used by many tribes to promote health and vitality, and to support immune functions – it was their tonic medicine.  And why?  Because of the known health benefits.

This gorgeous little fruit can be found in Europe and North America, and if you’re lucky like me – you may just have one growing in your backyard.  For years we had this “bush” growing behind our barn, that neither my husband or myself knew what it was – city folks, right?  Sometimes we would let it grow, other times we’d simply cut it down.  And when we’d leave it alone the stalks would grow up to 20 feet and produce tiny berries that kept the birds very happy.   FOR 15 YEARS WE DID THIS !!

Then one day a young man, who was a native of Northeast Washington State, just so happened to be doing barn work for us and said “oh man, you guys are so lucky.  Did you know those are elderberries growing behind the barn?”  And then proceeded to tell us all the medicinal benefits of this tiny fruit and what we could do with them.  YES – WE WERE SCHOOLED BY A 20 YEAR OLD KID !!  Needless to say, we now care for this bush like one would care for the bush in the Garden of Eden.

There are other varieties of the Elderberry family, but this article will focus on the Black Elderberry – or Sambucus Nigra.   So the Black Elderberry can grow up to 30 feet tall, and will produce clusters of small white or cream-colored flowers known as elderflowers, which will produce the small black or blue-black berries in the fall – when they are perfect for harvesting.

So what are the 10 HEALTH BENEFITS OF ELDERBERRY?

There are many reported benefits of elderberries. Not only are they nutritious but they also:

1. FIGHT COLD & FLU SYMPTOMS, SUPPORT HEART HEALTH, AND FIGHT INFLAMMATION AND INFECTIONS –elderberry extracts and flower infusions have been shown to reduce the severity and length of influenza.  You can also make yourself a tonic or syrup, purchase capsules, lozenges and gummies for the onset of colds and flu, or for the treatment.
2. LOW CALORIE  – 100 grams of fresh berries contain 73 calories, 18.4 grams of carbs and less than 1 gram each of fat and protein
3. HIGH IN VITAMIN C – there are 6–35 mg of vitamin C per 100 grams of fruit, which accounts for up to 60% of the recommended daily intake
4. FIBER FILLED –  they contain 7 grams of fiber per 100 grams of fresh berries, which is over one-quarter of the recommended daily intake
5. GOOD SOURCE OF PHENOLIC ACIDS – These compounds are powerful antioxidants that can help reduce damage from oxidative stress in the body
6. GOOD SOURCE OF FLAVONOLS QUERCETIN, FAEMPFEROL AND ISORHAMNETIN – the flowers contain up to 10 times more flavonols than the actual berries
7. RICH IN ANTHOCYANINS – these compounds give the fruit its characteristic dark black-purple color and the anthocyanins found in the berries have 3.5 times the antioxidant power of vitamin E.
8. HIGH IN ANTIOXIDANTS – the flowers, fruits and leaves of the elderberry plant are excellent sources of antioxidants.
9. MAY BE GOOD FOR HEART HEALTH – studies have shown elderberry juice may reduce the level of fat in the blood and decrease cholesterol, may reduce levels of uric acid in the blood (which is linked to increased blood pressure and negative effects on heart health), and can increase insulin secretion and improve blood sugar levels.
10. OTHER HEALTH BENEFITS – and even tho most of these reported benefits have limited scientific evidence, studies have shown that both European and American Elder have been found to have some cancer-inhibiting properties, they fight harmful bacteria and may improve symptoms of sinusitis and bronchitis, may protect against UV radiation, and may have some antidepressant properties. Source:  HEALTHLINE

So come on, what are you waiting for?  See if you have any bushes/trees in your area and harvest the fruits in the fall.  Or plant your own bush by purchasing the start from any nursery catalog.  There are also online vendors that sell fresh, frozen and dried elderberries.  And once you have them – check out the recipe here for ELDERBERRY TONIC / ELDERBERRY SYRUP.  It is super easy to make and will keep in the fridge all winter … and some.  Just take a swig or two when you start to feel under the weather and this syrup will nip a cold and flu in the bud.  WORKS FOR ME EVERY TIME 🙂