**Elderberry: A Natural Boost for Your Health**
Elderberry, a small dark purple fruit from the Sambucus tree, has been used for centuries as a natural remedy for various ailments. Native to Europe and North America, elderberries are packed with nutrients and have gained popularity for their health benefits, especially during the cold and flu season. Let’s explore what elderberry is, its key benefits, and how you can incorporate it into your daily routine. The two recipes I will share are both tasty and delicious! My kids love taking it!
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What Is Elderberry?
Elderberry is derived from the European elder tree (Sambucus nigra). The berries, which are small and tart, are not typically eaten raw due to their bitter taste and unpleasant texture. However, when cooked or processed, elderberries are transformed into healthful syrups, teas, gummies, and extracts.
Recent research has suggested that elderberry extracts help reduce the duration and severity of colds and flu.
How?
️ Elderberries are a great source of Vitamin C, helping to support the immune system and protect the body from free-radicals.
️ Elderberries are a rich source of beta-carotene, a precursor to Vitamin A, essential for healthy skin, vision, and immunity.
️ They owe their deep purple-black color to anthocyanins, powerful antioxidants with anti-inflammatory and immune-boosting properties. (Interestingly, also associated with lowering risk of heart disease and managing healthy insulin levels!)
️ They contain quercetin, a flavonoid with antioxidant and anti-inflammatory properties.
So, you can see that elderberries are ideal to help:
1. Boost Immune Function
Elderberries are perhaps best known for their role in supporting the immune system. Studies suggest that elderberry extract can reduce the severity and duration of cold and flu symptoms. This makes elderberry a go-to natural remedy during peak cold and flu seasons.
2. Get Antioxidants
The high levels of antioxidants in elderberries help protect the body from oxidative stress, which can contribute to aging and chronic diseases. These compounds also support overall cellular health.
3. Support Heart Health
Elderberries may help improve cardiovascular health by reducing cholesterol levels and supporting better blood vessel function. They may also help regulate blood pressure due to their anti-inflammatory properties.
4. Ease Inflammation
Chronic inflammation is linked to various health issues, from arthritis to heart disease. Elderberries contain flavonoids, which have natural anti-inflammatory properties and can help soothe inflammation in the body.
5. Promote Skin Health
The antioxidants and vitamins in elderberries can contribute to glowing, healthy skin. They may reduce the appearance of wrinkles, protect against UV damage, and fight acne-causing bacteria.
2 RECIPES
Elderberry Syrup Recipe:
Ingredients
3½ cups water
⅔ cup dried elderberries (or 1 1/3 cups fresh or frozen)
2 TBSP fresh ginger (grated)
1 tsp cinnamon
½ tsp ground cloves
1 cup raw, local honey
Instructions
Pour the water into a medium saucepan and add the elderberries, ginger, cinnamon, and cloves.
Bring to a boil and then uncover and reduce to a simmer for about 30 minutes or until the liquid has reduced by half.
Remove from heat and let cool until it's lukewarm.
Mash the berries carefully using a spoon or other flat utensil.
Pour through a strainer or cheesecloth into a glass jar or bowl. Discard the elderberries.
When the liquid is no longer hot, add the cup of honey and stir well.
When the honey is well mixed into the elderberry mixture, pour the syrup into a mason jar or glass bottle of some kind.
Ta-da! You just made homemade elderberry syrup! Store in the fridge and take daily for its immune boosting properties.
Note: if you don't have fresh ginger, you can use 1 teaspoon of powdered ginger.
Elderberry Gummies Recipe:
Ingredients
1 TBSP coconut oil
1 cup elderberry syrup (see recipe above)
¼ cup gelatin powder
½ cup hot water but not boiling water
Instructions
Grease molds or glass pan with coconut oil to prevent sticking.
Place ¼ cup of cooled elderberry syrup in a 2 cup measuring cup and quickly whisk in the gelatin powder.
Add the ½ cup of hot (not boiling) water and stir quickly until smooth.
Add the rest of the elderberry syrup and stir or whisk until completely smooth.
Pour into molds and refrigerate for 2 hours or until completely firm.
Pop out of molds and store in airtight container with parchment paper between layers.
Note: instead of pouring into molds, you can pour into a glass dish and simply cut into small squares after it is set.
**Notes:**
-Elderberries should always be cooked or processed before consumption, as raw berries, seeds, and leaves contain compounds that can be toxic if ingested.
- Children and Pregnant Women**: Consult a healthcare provider before use.
- Allergies: If you’re allergic to elderberries or related plants, avoid them.
- Medication Interactions: Elderberry supplements may interact with certain medications, so check with your doctor if you’re on any prescriptions.
Elderberry is a powerful natural remedy with a range of health benefits, from boosting your immune system to promoting heart and skin health. Whether you choose a syrup, tea, or gummy, elderberry can be a valuable addition to your wellness routine. Remember, it’s always best to pair natural remedies with a balanced diet, regular exercise, and adequate rest for optimal health.
Why not give elderberry a try and see how it enhances your wellness journey? 🌿
Wishing you abundant health, Melisha
Disclaimer: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast or website.
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