What’s with all the hype about elderberry lately? Well, you’ll understand once you’re familiar with the various ways elderberry benefits your health. The elderberry is one of the oldest and most versatile healing remedies. It has been used all around the globe for centuries: by Ancient Egyptians, by Native Americans, and it’s still used today. Some things are just too good for modern medicine to overcome and find a better substitute for them. People have been using elderberry because of its immune-boosting, anti-inflammatory, and pain-relieving properties. Plus, various studies have shown that it helps improve heart health and even reduce wrinkles and acne.
What is Sambucus Nigra?
The elderberry is a dark blueish-purple berry that grows on a variety of Sambucus plants, which you may refer to simply as elder. There are a lot of different varieties of elderberry. The most popular one that is used most widely is called Sambucus nigra, or the black elderberry.
Sambucus nigra is a plant that is native to Europe, which is why it’s commonly referred to as the European Elder. It’s important to know that while there are many health benefits of elderberries, the plant may be toxic if not cooked. The berries and flowers are usually fine to eat but the leaves and stems are not to be eaten raw under any circumstances.
The berries are safe to eat only if they are ripe and have a deep blue or purple color. However, they have quite an acidic taste, so it’s best to cook them before eating. This will make them taste better and also help get rid of any of the toxic residue.
People often add elderberry to food and create various recipes: pies, jams, syrups, smoothies, and even wine. If you want the health benefits of elderberry but aren’t much of a cook, don’t worry! There are various forms of elderberry supplements readily available, such as juices, pills, and even gummies!
The Proven Elderberry Health Benefits
Elderberries are extremely high in antioxidants, which help your body fight off free radicals. They’re a low-calorie food full of vitamins A and C, minerals, dietary fiber, and many believe that they have various healing properties.
Fighting Cold and Flu
This is one of the most well-known benefits of elderberry. Various studies have shown that elderberries can heal or at least ease the symptoms of influenza or the common cold. One study by Christian Krawitz et al. on black elderberry benefits used elderberry extract on bacteria-filled agar plates to see what the reaction would be. The study concluded that the elderberry extract was effectively fighting off bacteria.
Another study by Evelin Tiralongo et al. on 312 air travelers suffering from colds observed how their bodies reacted to elderberry. It revealed that those travelers who took elderberry supplements had much less severe symptoms and were sick for a much shorter period.
Improving Heart Health
There has not yet been enough research done on elderberries and heart health to conclude a definitive correlation. However, one study by John W. Erdman et al. suggests that consuming foods high in flavonoids helps improve heart health (elderberries have very high levels of flavonoids). Another study by Andrzej Sidor and Anna Gramza-Michalowska found that the polyphenols in elderberries help with cardiovascular health. This is because they reduce the levels of uric acid in the blood, which often causes high blood pressure.Fighting inflammation
Elderberries also have anti-inflammatory effects according to a study by Paula Andrade and Patricia Valentao due to their high levels of vitamin A, vitamin C, and polyphenols. For many years, elderberry has been used as a remedy to swollen gums by applying it to the affected area. Due to their anti-inflammatory properties, elderberries can also help reduce pain.Treating Acne
This is one of the lesser-known elderberry benefits. Due to the flavonoids present in elderberries, some people believe that they are effective in treating acne. According to a study by Amanda Wong et al., a common cause of acne is oxidative stress. Since flavonoids have such high antioxidant properties, the flavonoids in elderberries may help combat oxidative stress and ultimately reduce the severity of acne. However, not much research has been done on this to definitively state that elderberries can effectively treat acne.
Reducing Wrinkles
Elderberries contain high amounts of antioxidants, especially a flavonoid called anthocyanin. A study conducted by Paul E. Milbury et al. revealed that this antioxidant helps the body fight off free radicals and helps improve microcirculation in the skin, which ultimately slows down the aging process and helps reduce wrinkles.
Elderberries are also rich in vitamin A, which is well-known to have anti-aging properties. One of the main reasons why wrinkles appear at a later age is because the cells are no longer able to regenerate and create a new, healthy, and firm layer of skin. Vitamin A facilitates the process of cell regeneration and makes the skin firm and glowing.
So What’s The Best Way To Add Elderberries To Your Diet?
After reading about these elderberry benefits, you’re probably surprised that you didn’t add them to your diet before! But don’t worry, it’s never too late to pump up your diet with antioxidant-filled and nutrient-packed elderberries. You can add elderberries to your diet in the form of jams, pies, salad toppings, or syrups. Or you can simply get some high-quality supplements, which is what we would recommend.
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