Winter wellness is a balancing act of trying to stay active during the limited daylight hours, rain, cold and snow, while eating nourishing in-season root veggies and citrus and avoiding the cold and flu bugs being passed around! We could all use a little extra immune support, and although there’s no universal remedy for preventing or getting through an illness, supporters of elderberry say the fruit and its flowers are one of nature’s more versatile solutions.
There are about 30 types of elder plants and trees around the world. The one most closely tied to health and healing is Sambucus nigra, also known as European elderberry or black elderberry, which is found growing wild in much of the U.S. Its documented history dates back to 400 BC, with Hippocrates, dubbed the Father of Medicine, calling the elder tree his “medicine chest.” The tree or bush has clusters of white and cream elderflowers, which turn into bunches of dark purple berries.
While the design of our immune system is complex and influenced by many factors, a balanced diet containing of a range of nutrients, vitamins and minerals principally derived from
whole foods is a huge contributing factor to wellness. The berries and flowers of elderberry are packed with antioxidants and vitamins that may boost the immune system and help prevent or ease
cold and flu symptoms. They could also help tame inflammation, lessen stress, and protect heart health, although more research is needed to show consistent results.
Elderberry flowers have a delicate grape-like aroma and can be eaten raw or cooked and are often made into a
syrup for use year round. Elderflowers are high in flavonoids, especially rutin and quercetin, which protect cells from oxidative damage and are used for their anti-inflammatory and anti-allergy effects, particularly on the upper respiratory tract and sinuses.
Elderberries, and juices, tablets and
syrups made from them, are even more popular as a cold treatment or preventative due to being high in vitamin C, antioxidant compounds like protocatechuic and chlorogenic acid, and various phytonutrients and dietary fiber. In addition to taking as a supplement, elderberry syrups or sauces are delicious on pancakes, waffles, ice cream or other desserts.
If you decide to make your own, be sure to cook the berries before extracting the juice, as raw berries or juice may cause digestive upset, including nausea and diarrhea. The basic process is to place 1 cup of fresh black elderberries and 4 cups water in a pot and simmer for about an hour, then strain. To thicken, you can stir in ½ cup honey as it cools, and for more of a warm flavor profile, try adding small amounts of spices such as cinnamon, clove or cardamom.
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