The Must-Read Guide On Elderberry Benefits For Your Health
It's hard to deny that elderberry health benefits are on the rise. You've likely seen this small purple berry in stores, popping up everywhere from smoothies to granola bars (and yes, even skincare!). But you may not know just how many amazing things a few spoonfuls of these berries can do for your body!
In this must-read guide, we're going over why it's time to jump on the elderberry train and discover why everyone in the health industry is so obsessed with this little berry. So settle in and get ready for an informative (and potentially life-changing!) read all about one of Mother Nature’s most potent superfoods.
What is elderberry to begin with?
To get a little geeky, elderberry, also known as Sambucus Nigra, European Elder, or Black Elder, is a fruit that comes from the elder tree, which is a flowering plant that is native to Europe, Asia, Africa, and North America. Elderberries are small and dark, but, as you know, all good things come in small packages and this is not an exception!
Elderberries have been used for centuries due to their medicinal properties. They are packed with nutrients like antioxidants and fiber, making them an excellent addition to any diet. Additionally, these goodies have been known to boost the immune system and alleviate cold and flu symptoms. In fact, elderberry has been nicknamed the "medicine chest of the country people."
But don't let its historic use fool you, elderberry has recently gained modern popularity for its delicious taste and trendy status as a superfood. But, why is it so popular right now? Let’s get into the elderberry health benefits everyone needs to know!
8 Benefits of Elderberry You Need To Know
If you're not familiar with elderberries, you're in for a real treat. These little berries pack a big punch when it comes to health benefits. Don’t believe us? Let’s unwrap the science around the elderberry benefits:
1. Boosts Immune System
As we mentioned before, elderberry is packed with antioxidants and vitamin C. Antioxidants help to prevent oxidative stress and damage to cells, which can weaken the immune system. Additionally, the flavonoids in elderberry also help to stimulate the immune system, which can help to prevent infections.
A strong immune system is necessary for optimal health, as it helps to protect the body from harmful pathogens and diseases. Boosting the immune system with elderberry may help to reduce the risk of getting sick or getting infected by viruses.
In addition, a strong immune system is crucial for individuals with autoimmune disorders or other chronic illnesses, as they are often at greater risk for infections. Incorporating elderberry into the diet may help to strengthen the immune system and provide additional protection against illness.
2. Reduces Inflammation
Inflammation is the body's natural response to infection or injury, but chronic inflammation can lead to a variety of health problems, including heart disease, arthritis, and cancer.
Elderberry contains high levels of antioxidants, which help to prevent inflammation and protect the body from further damage. The antioxidants in elderberry scavenge free radicals, which are molecules that can cause cellular damage and inflammation. Elderberry also contains compounds known as anthocyanins, which have been shown to reduce inflammation in the body.
Reducing inflammation can offer many health benefits. It can help to improve joint health, reduce the risk of chronic diseases, and improve overall well-being.
3. May Reduce Cold and Flu Symptoms
Elderberry is also known for its ability to reduce the symptoms of cold and flu. It has been used as a natural remedy in folk medicine for centuries, with research showing that it can help fight off viruses and shorten the duration of illnesses. The active compounds in elderberry are thought to block viral entry into cells, inhibit virus replication and stimulate the immune system.
Studies have also shown that elderberry can reduce the severity of flu symptoms, such as cough, sore throat, and fatigue. Plus, it may help you to recover faster from any cold and flu cases. And, if that wasn’t enough, elderberry extract has also been shown to reduce the risk of upper respiratory infections in air travelers.
4. May Improve Heart Health
Elderberry may improve heart health due to its ability to lower cholesterol and triglyceride levels, as well as its antioxidant properties.
High levels of cholesterol and triglycerides can increase the risk of heart disease. Elderberry contains compounds that help to reduce the absorption of cholesterol in the body, which can help to lower cholesterol levels. Additionally, elderberry has been shown to reduce triglyceride levels, which can also improve heart health.
Additionally, the antioxidants in this dark berry help to protect the heart from damage caused by free radicals. Free radicals can cause oxidative stress in the body, which can lead to inflammation and damage to the blood vessels and arteries. Antioxidants help to neutralize free radicals and protect the heart from damage.
5. May Improve Skin Health
This dark purple berry packs a punch when it comes to keeping your skin looking its best due to its antioxidant and anti-inflammatory properties!
The antioxidants in black elderberry help to protect the skin from damage caused by free radicals. In this sense, the oxidative damage caused by free radicals can lead to wrinkles, fine lines, and other signs of aging. The antioxidants in elderberry help to neutralize these free radicals and shield your complexion against that damage.
Elderberry also contains anti-inflammatory properties which can help to reduce skin inflammation. Inflammation can cause a variety of skin problems, including acne, eczema, and psoriasis. By reducing inflammation, elderberry may help to improve these skin conditions.
6. Aids Digestion
Elderberry can help with digestion due to its high dietary fiber content. Fiber plays an important role in supporting digestive health by promoting regular bowel movements and preventing constipation. Elderberry also has a mild laxative effect, which can help to ease bowel movements.
In addition, this dark purple berry has anti-inflammatory properties which can help to soothe the digestive tract and reduce inflammation. This can be particularly beneficial for individuals with inflammatory bowel diseases such as Crohn's disease or ulcerative colitis.
Finally, this berry contains anthocyanins, which are compounds that may help to protect the digestive system from harmful pathogens and bacteria that can cause infection or inflammation.
7. Reduces Sinus Infection Symptoms
Sinus infections are caused by inflammation and swelling of the sinus passages, which can cause symptoms such as congestion, headache, and pressure in the face. Elderberry contains anti-inflammatory compounds that can help to reduce inflammation and swelling in the sinuses. This can help to alleviate symptoms and improve breathing.
In addition, elderberry has been shown to be effective in reducing the duration and severity of cold and flu symptoms, which often include sinus infections
8. Acts as a Natural Diuretic
Elderberry has mild diuretic effects, which means it can increase urine production and help eliminate excess fluids from the body. This is due to the presence of flavonoids and other compounds in elderberry that stimulate the kidneys to produce urine.
Diuretics can be helpful for individuals who experience fluid retention or bloating, or for those with high blood pressure or other conditions that require the removal of excess fluids from the body.
Ways to Incorporate Elderberry Extract into Your Diet
Now that you know what is elderberry good for, it’s time to reveal all the amazing ways you can include this superfood in your diet:
1. Elderberry syrup
Elderberry syrup is a natural remedy made from elderberry extract. It is made by simmering elderberries with water, honey, and other ingredients such as cinnamon and ginger. The result is a thick, sweet syrup that is often used to prevent and treat colds, flu, and other respiratory infections.
You can add the syrup to your favorite recipes, like smoothies, hot beverages, or baked goodies, or consume it alone.
2. Raw elderberries
Raw elderberries are what they sound like: the berry in its natural form. You can get them frozen for smoothies or even add them to your pancakes, waffles, oats, and more!
3. Elderberry juice
Elderberry juice is a beverage made from the juice of elderberries, which are the fruit of the elder tree. It is made by pressing or blending the berries to extract the juice, and can be consumed on its own or used as an ingredient in smoothies or other drinks
Commercially available elderberry juice may contain added sugars, so it's important to read the label carefully and choose a product with minimal added sugars. Homemade elderberry beverages are also an option for those who want to ensure the purity and quality of the product.
4. Elderberry supplements
If you’re not into raw elderberries, syrups and juice, another good option is to include elderberry supplementation in your healthy routine. Here are our favorite elderberry supplements:
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Elderberry gummies
One of the best elderberry gummies benefits is that they are a convenient and portable option that can be easily taken on the go without needing to mix or measure anything. This makes them a great option for busy individuals or those who may forget to take other forms of elderberry.
Additionally, elderberry gummies often have a pleasant taste and texture, making them more palatable than other forms of elderberry, which can be bitter or tart. This can make taking elderberry a more enjoyable experience, especially for children who may be picky eaters.
Are you looking for the yummiest elderberry gummies? Our Elderberry Gummies are everything you need to get all the elderberry benefits in the most delicious and easy-to-take way! Plus, we also have Sea Moss Elderberry Gummies that take the best out of both ingredients to create a super-powerful supplement!
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Elderberry capsules
Another way to include the elderberry plant in your diet is through elderberry capsules. Elderberry capsules are a dietary supplement containing concentrated elderberry extract in capsule form. They are designed to provide the many health benefits of elderberries in a convenient and easy-to-take form.
Elderberry capsules typically contain a standardized elderberry extract that is rich in antioxidants, vitamins, and other beneficial compounds. The capsules also often contain other ingredients that support immune function such as sea moss, vitamin C, and zinc.
Raw elderberry vs. Elderberry supplements: Which one is best?
Both raw elderberries and elderberry dietary supplements can offer health benefits, but the best option depends on your individual needs and preferences.
The elderberry fruit in its raw form is rich in vitamins, antioxidants, and other beneficial compounds. It can be consumed raw, in juices, cooked into jams or pies, or used to make elderberry syrup. Raw elderberries are a great option for those who prefer to consume whole foods and want to experience the full range of nutrients found in the fruit.
An elderberry supplement, on the other hand, provides a concentrated dose of elderberry extract in a convenient form. They are often standardized to contain a specific amount of the active compounds found in elderberries, such as anthocyanins or flavonoids. Elderberry supplements are useful for those who want to ensure they are getting a consistent dosage of elderberry for specific health benefits, or for those who do not like the taste of raw elderberries or elderberry syrup.
Ultimately, the best option depends on your individual needs and preferences. If you prefer whole foods and enjoy the taste of elderberries, raw elderberries may be a good choice. If you want a convenient option with a consistent dose of specific active compounds, elderberry supplements may be a better fit. Whatever option you choose, it's important to consult with a complementary and integrative health provider before incorporating elderberry into your diet or supplement regimen, particularly if you have a pre-existing medical condition or are taking other medications.
What are the side effects of elderberry?
While elderberry can provide many health benefits, it's important to be aware of possible side effects, although they are relatively rare. The following are potential side effects of elderberry:
- Gastrointestinal symptoms: Some individuals may experience gastrointestinal symptoms such as nausea, vomiting, diarrhea, or abdominal cramping when consuming raw elderberry. These symptoms typically resolve on their own once the elderberry is eliminated from the body.
- Allergic reactions: In rare cases, elderberry can cause an allergic reaction in individuals who are sensitive to the plant or other plants in the same family (such as honeysuckle or gooseberry). Symptoms of an allergic reaction may include swelling, hives, difficulty breathing, or anaphylaxis, which can be life-threatening.
- Interactions with medications: Elderberry may interact with certain medications, including immunosuppressants, chemotherapy drugs, and laxatives. This can affect the efficacy and safety of these medications.
It's important to speak with a healthcare professional before incorporating elderberry into your diet or supplement regimen, particularly if you have a pre-existing medical condition or are taking other medications. If you experience any adverse reactions or side effects while consuming elderberry, stop use immediately and seek medical attention if necessary.
Where to find the best elderberry supplement?
Now that you know every health benefit elderberry has, it’s time to go shopping for the best elderberry supplement!
If you’re looking for a yummy treat to include elderberry in your diet, at BioVitalica we have our delicious Elderberry Gummies and Sea Moss Elderberry Gummies! Packed with extra vitamin C, zinc, fiber, and elderflower extract, these goodies are a must-try supplement for both adults and kids looking to boost immune support, reduce inflammation, improve digestion, and more!
So, if you’re ready to include this folk medicine classic into your diet, visit our store today and get ready to enjoy all the elderberry benefits to the fullest!
