Elderberries have been used for their medicinal properties for thousands of years. In the Middle Ages, they were considered sacred due to their health benefits and potential to extend life. Evidence even suggests that prehistoric humans cultivated elderberries, and ancient Egyptians used them to make natural remedies. Hippocrates, the “father of medicine,” referred to them as his “medicine chest.”
Elderberries come from the Sambucus plant, commonly known as elder or elderflower. They are mainly found in the Northern Hemisphere, especially in Europe and North America, with some species grown in Australia. These berries are black or dark blue and have a sharp, sweet taste, making them popular for desserts, syrups, jams, and as a base for cocktails and wine.
Packed with nutrients, elderberries contain minerals like iron, potassium, phosphorus, and copper, along with vitamins A, B, and C, proteins, and dietary fiber. They are also rich in anthocyanins, a type of polyphenol that gives them their dark color and has strong antioxidant properties. These antioxidants help the berries withstand intense UV light and offer numerous health benefits to those who consume them.
7 Reasons To Have A Tbsp Of Elderberry Syrup Daily
1. Boosting the Immune System
Elderberry syrup is well-known for its ability to strengthen the immune system and ward off colds and flu. Anthocyanins in elderberries boost immune response by increasing the production of cytokines, which help regulate the immune system. Studies have shown that elderberry extract can reduce flu symptoms and shorten their duration by about four days compared to a placebo. It also helps reduce mucus and ease respiratory symptoms.
2. Relieving Sinus Infections
Sinus infections can be painful, but elderberry syrup’s antioxidant and anti-inflammatory properties can help. Research from the University Hospital in Zurich found that a solution containing elderberry flowers, combined with a decongestant and antibiotic, significantly improved symptoms in participants with bacterial sinusitis.
3. Improving Circulation and Heart Health
A study from Tufts University found that elderberry anthocyanins protect blood vessels from oxidative stress, improving their integrity and structure. This helps enhance circulation and reduces the risk of stroke and heart disease.
4. Strengthening Bones
Elderberries’ anti-inflammatory and antioxidant properties can alleviate joint pain and promote bone health. They help develop new bone tissue and may reduce the risk of osteoporosis, a condition affecting millions of women worldwide.
5. Managing Blood Sugar Levels
Elderberries have shown promise in managing diabetes. Research indicates that elderflower extracts can stimulate glucose metabolism and insulin secretion, helping lower blood sugar levels. A study from the University of Ulster found that elderberry extracts significantly increased glucose transport and oxidation without added insulin.
6. Acting as a Natural Diuretic
Elderberries can promote urination and bowel movements, which can be beneficial for older adults who tend to retain excess fluid. However, those on diuretic medications should use them cautiously.
7. Preventing Cancer
The high antioxidant content in elderberries helps prevent the formation of cancerous cells. Anthocyanins in elderberries offer therapeutic, pharmacologic, and anti-carcinogenic properties that can inhibit cancer onset.
How To Make Your Own Elderberry Syrup
This syrup is easy to make and full of therapeutic benefits.
Ingredients:
– 1 cup dried organic elderberries
– 3 ½ cups water
– 1 cup raw honey
Equipment:
– Medium saucepan
– Strainer
– Pint-sized mason jar with lid
Instructions:
1. Gather all ingredients and equipment.
2. Place elderberries and water into the saucepan.
3. Bring to a boil, then cover and simmer for 45 minutes to an hour until the liquid reduces by half.
4. Remove from heat and let cool.
5. Mash the elderberries with a spoon or masher.
6. Strain the syrup into the mason jar.
7. Once the liquid is cool, add 1 cup of honey and stir well.
8. Store in the refrigerator.
Take ½ tbsp to 1 tbsp daily for adults and ½ tsp to 1 tsp for children to boost the immune system. If you catch a cold or the flu, take the normal dose every 2-3 hours until symptoms improve.
