Native to Europe and North America, elderberries have long been used for treating flus, colds and other respiratory issues. Elderberries have a wide variety of health benefits as well as ways they can be enjoyed.
I remember as a kid every year going to pick elderberries. They were on the side of our neighbor’s pond. All us kids and mom would go armed with big steel bowls and scissors.
We were not those people that sit and take off every single berry right then and there (no shame if you do that, it just wasn’t/isn’t our thing). We would take our scissors and chop the whole cluster of elderberries off the bush.
That is one of the best things about elderberry bushes: you don’t have to worry about killing them, they are super hearty.
Then the fun (not really) part comes. Washing all the berries, and steaming them. We use a steamer that we also use for making grape juice. All the precious purple elderberry juice comes pouring out of the spout, mmmm needs sugar!
My favorite way to eat elderberries as a kid was, by far, elderberry syrup. In my mind it passed up maple syrup by a long shot!
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Full of essential nutrients
Vitamins and minerals present in elderberries can help prevent against illnesses.
Elderberries contain a diversity of vitamins and minerals that help to support the body.
- Vitamin A helps support vision, the immune system, and cell growth.
- Vitamin C protects and helps keep cells healthy, helps maintain healthy skin and supports the immune system.
- Folate is essential for the body to produce healthy cells as well as produce genetic material such as DNA.
- Calcium supports healthy bones and teeth, blood clotting, nerve signaling, healthy hormones and even supports a healthy heart.
- Potassium helps to maintain the right amount of fluid on the inside of the cells. This mechanism helps regulate blood pressure.
- Iron is used to make hemoglobin. Hemoglobin is a protein in red blood cells that is used to carry oxygen to the cells throughout the body.
- Dietary fiber helps to ease and prevent constipation. Fiber also helps to reduce blood pressure, protect against cardiovascular disease and may even help to lower cholesterol.
Helps to support immune system
Immune support is important, especially during ‘sick’ times.
Elderberries are often thought of as soon as illness hits. This is for good reason!
The nutrients and antioxidants present in elderberries help support the immune system. This helps lower the risk of becoming ill, while shortening the duration of an illness.
Elderberries are also antiviral and antibacterial which work together to fight viruses.
High in antioxidants
Elderberries may help the body fight against cancer and diabetes.
The wide variety of antioxidants present in elderberries help the body fight against oxidative stress.
Oxidative stress is a leading cause of some diseases such as type 2 diabetes, cancer and memory loss.
Elderberries can be used to help prevent these diseases, or to slow their effects.
Supports a healthy heart
Elderberries may help lower cholesterol and reduce the risk of heart disease.
Some studies suggest that drinking elderberry juice may help to lower fat levels in the blood, therefore reducing cholesterol.
Elderberries may also help to protect the body against heart disease because of the antioxidant properties.
May help lower blood pressure
Lowering oxidative stress and uric acid may help to lower blood pressure.
Oxidative stress and uric acid are often culprits of high blood pressure. The antioxidants in elderberries can help to lower oxidative stress.
Oxidative stress can be caused by many things including, obesity, diet, and vitamin deficiencies.
Elderberries contain high levels of vitamin C, which helps to lower uric acid levels.
Supports healthy blood sugar
Certain compounds found in elderberries may help to fight insulin resistance.
High levels of oxidative stress can, in some cases, result in insulin resistance. Insulin resistance, if left untreated, may lead to type 2 diabetes.
The antioxidants contained in elderberries can help to combat oxidative stress, lowering the chances of developing insulin resistance.
Anti-inflammatory properties
Ingesting elderberries may help to lower inflammation.
Certain compounds in elderberries are linked to lowering inflammation in the body.
The antioxidants in elderberries target oxidative stress that may be causing inflammation.
Vitamin A and vitamin C present in elderberries helps fight inflammation along with boosting immune function.
Identify time:
Elderberry plants typically range from 6-13 feet tall and are characterized by leaves that have a sawtooth edge.
Flowering of elderberries typically occurs between May and July. The flowers are wide, flat clusters of tiny white/pale yellow colored flowers. You can harvest the elderflowers once the tiny flowers are opened.
When they are done flowering, the flowers of elderberries then turn into little green berries. The berries will soon ripen into a deep purple/black color.
Once the elderberries ripen into that deep purple/black color, they are ready to harvest. This typically occurs mid-August to mid-September.
How to use:
The flowers and the berries of the elderberry plant are edible. There are several different things that can be done with these parts of the plant, some things that don’t even seem like you are eating something so good for you!
Flowers: harvest when the flowers are all the way open and are a white/ pale yellow color.
- Make a tea
- Make a glycerine or alcohol tincture with fresh or dried berries
Berries: harvest when the berries are a dark purple to black color.
- Make syrup (so good on pancakes!)
- Make jelly
- Use as a replacement for blueberries, such as in oatmeal
- Make a glycerine or alcohol tincture
Note: elderberries are better to eat cooked versus raw, as raw elderberries are mildly toxic.
Some cautions:
As with any herb, talk to your healthcare provider before adding elderberry to your diet. Consumption of elderberries could, in some cases result in some or all of the following.
- Nausea
- Vomiting
- Diarrhea
Check out these other healthy herbs
Benefits and Uses of Echinacea
Why You Need to be Eating Rose Hips
Benefits and Uses of Dandelions
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Have You tried elderberries before?
Let us know in the comments if you have tried elderberries before or if you are planning to. Do you have any favorite recipes to try?
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