What is Elderberry and What are the Benefits for Your Immune System?

@borgogallana

If you haven’t heard about elderberry yet, you’re in for a berry good surprise. This dark purple fruit is not only aesthetically pleasing in nature but has been making waves in the world of wellness for its impressive immune-boosting powers. But before you rush to stock up on elderberry gummies or syrups, let’s break down what elderberries are and how they can give your immune system a much-needed kick.

So, what exactly is elderberry?

Elderberries come from the Sambucus tree, with the most common variety being Sambucus nigra, aka the European elderberry. These little berries pack a punch when it comes to nutritional benefits, being rich in vitamins, minerals, and antioxidants. Historically, elderberries have been used in traditional medicine, and today, they’re a popular supplement, especially in cold and flu season.

But hold up – don’t start eating raw elderberries straight from the bush just yet! Raw berries, leaves, and bark can be toxic if not prepared properly.

Always opt for the safe, commercially prepared elderberry products.

Immune System Support – A Berry Hero

Now, let’s get to the juicy stuff—why is elderberry a buzzword in immune health?

1. Rich in Antioxidants: Elderberries are loaded with antioxidants, especially flavonoids. These antioxidants fight off free radicals, which are like the pesky villains that can damage your cells and weaken your immune system. Studies have shown that flavonoids can increase antioxidant activity, essentially giving your immune system a protective shield.

2. Vitamin C Powerhouse: We all know vitamin C is the star when it comes to immune support, and elderberries bring it in spades. Just a cup of elderberries provides around 50% of your daily vitamin C needs. Vitamin C is essential for stimulating the production of white blood cells, which are your body's first line of defense against infections.

3. Fighting Colds and Flu: Elderberry is most famous for its potential role in reducing the severity and duration of colds and the flu. A 2016 study found that participants who took elderberry supplements experienced a shorter duration of flu symptoms compared to those who didn’t. Researchers believe that elderberry helps block the flu virus from entering your cells, which gives your immune system the upper hand.

4. Anti-Inflammatory Properties: Inflammation is the immune system’s natural response to infection, but sometimes it goes into overdrive. Elderberries contain compounds that can help reduce excessive inflammation, which helps keep the immune response in balance and prevents chronic inflammation-related issues.

5. Packed with Fiber: A healthy immune system starts with a healthy gut, and fiber is crucial for maintaining a balanced gut microbiome. Elderberries contain around 10 grams of fiber per cup, which helps support digestive health and, by extension, immune health.

How to Incorporate Elderberries into Your Life

From syrups and gummies to teas and capsules, elderberry products come in various forms. Most are designed to be taken daily, especially during times when your immune system could use extra support (think: cold and flu season or stressful times).

While elderberry is generally considered safe, it's always a good idea to consult with your healthcare provider, especially if you’re pregnant, nursing, or taking medication.

The Bottom Line

Elderberry is more than just a trendy ingredient – it's backed by science as a natural immune booster. From fighting off colds and flu to supporting your body’s overall defenses, this berry is truly a wellness warrior. But, like with all supplements, moderation and proper use are key. So, next time you're feeling under the weather or just want to give your immune system some love, consider reaching for some elderberry syrup.

References:

• Hawkins, J., Baker, C., Cherry, L., & Dunne, E. (2019). Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complementary Therapies in Medicine, 42, 361-365.

• Tiralongo, E., Wee, S., Lea, R.A., & Sanders, S. (2016). Elderberry supplementation reduces duration and symptoms of the common cold and flu: a systematic review and meta-analysis. Journal of Functional Foods, 18, 78-85.

• Krawitz, C., Mraheil, M.A., Stein, M., & Imirzalioglu, C. (2011). Anti-inflammatory properties of elderberry juice and its protective effects against influenza virus. Journal of Medicinal Food, 14(9), 957-960.

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