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The Power of Elderberry for Improved Immunity and Fighting Colds and Flu
If your go-to strategy for perking up your immune system is a plant, few plants stand as tall in that category as elderberry. The plant, which has been part of ancient medical protocols around the world, is lauded as an immunity enhancer, often extolled for its ability to guard against colds and the flu. It’s peak flu season, making autumn a fitting time to learn more about this potent health-boosting superfood and, specifically, how it might keep your immune system in top condition. In this article, we break down all you need to know about elderberry’s benefits, how it could support your immune health, and how you can fit it into your daily routine.
What is Elderberry?
The berries of Sambucus are known as elderberries. The common elderberry (Sambucus nigra ssp nigra) is arguably the most famous of the Sambucus species. Elderberries are the small, dark purple fruits of the elderberry tree. They are very tart and are best consumed in the form of syrups, teas, gummies, or capsules. The fruit of Elderberries is rich in vitamins, antioxidants, and other bioactive compounds, which makes them one of the most potent herbal medicines for maintaining health.
Nutritional Profile of Elderberry
They contain water-soluble vitamins like the A-star immune helper and vitamin C. One cup of elderberries has 87 percent of your vitamin-C daily value. They’re loaded with dietary fiber, good for gut health, and the foundation of immunity. And there are the antioxidants, such as flavonoids, an important group of phytochemicals that includes quercetin, as well as phenolic acids, which help to neutralize free radicals that can damage cells.
How Elderberry Boosts Immunity
And elderberry’s most common claim to fame is that it boosts your immune system. Here’s how elderberry can help your body become a fortress against disease:
High Antioxidant Content
Elderberries contain a type of flavonoid antioxidant called anthocyanins, known for their deep pigment and rich dark color. These chemicals reduce oxidative stress and inflammatory reactions and improve the functioning of your immune system. Antioxidants can prevent degenerative conditions such as heart disease and certain cancers, reduce cardiovascular issues, and decrease the risk of dementia.
Anti-Inflammatory Properties
Chronic inflammation can also translate to a poor immune system, as being in a constant low-grade state of inflammation begins to weaken your immune defenses. Elderberry’s anti-inflammatory helps to quell excess inflammation, which when not present, leaves you open to attack from viral invaders at a time when you most need your defenses and immune arsenals at their strongest – during cold and flu season.
Boosting White Blood Cells
White blood cells (WBCs) are the army of your immunity. They track down and kill viruses, bacteria and other pathogens. Elderberry significantly boosts the production and action of white blood cells, which makes your immune system stronger and more responsive.
Elderberry for Colds and Flu
Shortens the Duration of Illness
The most well-known and clinically trusted benefits of elderberry are its ability to shorten and fortify the symptoms of colds and flu. Many studies show that elderberry extracts can reduce the duration of flu symptoms by up to 50 percent. Elderberry has a pronounced mechanism of action, related to its specific inhibition of the replication of viruses, including the common cold and flu. This antiviral capability is optimized when it is consumed early in the course of a viral illness, within the first 48 hours of the onset of symptoms.
Alleviates Cold and Flu Symptoms
It also helps ease ‘flu symptoms such as sore throat, fatigue, headaches, and congestion’. As well as sedating and relaxing the capillaries, the bioactive chemicals in elderberry reduce inflammation of the mucus membranes in the throat and nasal passages. This might help to soothe congestion and allow you to breathe better. Elderberry acts as a natural expectorant, helping the body to expel mucus from the lungs, airways, and throat, which might help to reduce coughs and allow the body to recover a bit more easily.
Inhibits Viral Activity
Several studies have found that elderberry inhibits viral activity by preventing viruses from embedding in host cell membranes, stopping the spread of infection. It also acts by stopping viral activity in the bloodstream and nasal passages. Researchers have found elderberry to inhibit the COVID-19 strain, as well as the influenza strains A and B, as well as other rhinoviruses. Since elderberry works to inhibit the virus, it functions preventatively, and like ginger, it is a valuable cold and flu prevention supplement to take every day.
How to Use Elderberry for Maximum Benefits
Elderberry comes in syrups, teas, gummies, and capsules. Here’s how to use the most popular options of everyone’s favorite cold fighter: 1 tsp once or twice a day for prevention 1 tsp up to four times per day to treat an infection 1-2 tsp once per day to boost the immune system Steep one tablespoon of the flowers and leaves in a cup of boiling water for 15 minutes. Sweeten with your favorite option and sip as desired.
Elderberry Syrup
Probably the most used form of elderberry is elderberry syrup since it is easy to swallow and goes nicely in beverages. Take 1-2 teaspoons a day to boost your immune system, and up to 1 tablespoon every 3-4 hours – until you feel better if you have a cold or flu.
Elderberry Gummies
If you prefer a simpler form, elderberry gummies are a yummy way to bolster your immune system. They usually contain added vitamins such as zinc and vitamin C to boost the effects, and most packages recommend dosing at 2-3 gummies per day.
Elderberry Tea
Elderberry tea is another super way to take advantage of the berry, providing hydration and warmth while supporting the immune system. This is especially nice during the cold weather months when you want to warm up and stave off those viruses.
Elderberry Capsules
If you are looking for an easy approach, go for elderberry capsules. Elderberry capsules provide concentrated elderberry extract that is simple to use and fit into your daily supplement regimen. For even greater health benefits, many capsules are paired with other immune-supporting ingredients such as echinacea or propolis.
Are There Any Side Effects?
While elderberry is safe for most people, there are a couple of caveats. For starters, raw elderberries or elderflowers (including leaves and stems) typically contain cyanogenic glycosides – chemicals capable of releasing cyanide in large amounts if ingested. That’s one reason why it’s important to consume only commercial, non-raw elderberry products, or cook raw elderberries before consumption. As with any supplement, if you’re pregnant, nursing, or have some medical condition, you should consult with your medical provider before using elderberry.
Conclusion: Boost Your Immunity with Elderberry