Is Elderberry a Good Immune Booster?

Used by ancient civilisations all over the world to treat a wide variety of ailments, the health benefits of elderberry extracts have been touted by everyone from Hippocrates to Tom Brady.

Naturally high in vitamins and antioxidants, elderberry is known to help boost the immune system as well as improving general health.

Much like other natural compounds such as ginger and turmeric, the health benefits of elderberry are widely celebrated and easy to enjoy in food or supplements. However, elderberries weren’t always given the same esteem because they lacked the exotic appeal of other ‘superfoods’.

Most elderberry products are derived from the Sambucus Nigra or European elderberry, which is native to Europe but can be found all over the world today. While it might be hardy enough to grow wild in Europe and America, elderberries have some pretty impressive health benefits, as supported by numerous studies.

Research on Elderberries

When it comes to beating illnesses, elderberry extracts have been tried and tested in a bunch of studies designed to test their effects on common diseases like the flu. One of the largest studies done on elderberries – conducted on 312 air travellers departing from Australia – found that travellers taking regular doses of elderberry extract recovered faster and suffered less severe symptoms from flu than those who didn’t.

As one of the largest studies on the effects of elderberries, these findings are great – the scientists saw improvements in recovery and symptom management across the board. But that’s not all – two other smaller studies on people with the flu also found that people who medicated with elderberry extract daily recovered faster and had less severe symptoms.

Those studies – of 60 people with flu and 64 people respectively – back-up claims that elderberry extracts, such as immune support gummies, can help you stay healthy and beat illnesses. So, while it might not be the cure to the common cold, these wonder fruits have plenty of benefits to recommend them.

Elderberry Health Benefits

As well as immunity boosting effects, elderberry is useful for treating a wide variety of health problems and improving overall health. Because these fruits are packed full of vitamins and antioxidants they can help to:

Increase Heart Health

Although there haven’t been exhaustive studies on the links between elderberries and heart health yet, what we do know is really positive! In a German study, elderberry juice was found to “reduce the level of fat in the blood and decrease cholesterol,” both of which are linked to overall heart health.

Furthermore, elderberries are rich in flavonoids like anthocyanins, which are known to reduce the risk of heart disease when taken regularly. Who would have guessed that taking elderberry immune support gummies could protect against high blood pressure as well?

High in Antioxidants

Antioxidants are great for our health, helping to prevent cell damage and improve our general health, all while we enjoy some tasty berries. These naturally occurring chemicals help to fight ‘oxidative stress,’ which happens when your body produces reactive molecules known as ‘free radicals’ that can contribute to chronic diseases.

In order to counteract this oxidative stress, make sure you get plenty of antioxidants in your diet by eating fresh fruit and veg, as well as squeezing in one or two elderberry immune support gummies. By enjoying elderberries as part of a healthy lifestyle, you can enjoy the benefits of antioxidants and maintain your health for years to come.

High in Nutrients

Elderberries are a great addition to any diet, as they’re low in calories, high in antioxidants and packed full of other nutrients like vitamins, minerals and fibre. Depending on the harvest 100 grams of fresh elderberries contain around 70 calories and less than a gram of fat as well as:

• 6-35mg of Vitamin C – as much as 60% of your recommended daily intake.
• 7 grams of fibre – more than 25% of you RDA
• Phenolic Acids, flavanols and anthocyanins – all powerful antioxidants

Elderberry Supplement: How to Take It

With all the elderberry extracts available, it’s never been easier to get more elderberry in your diet, whether you opt for fresh berries from the farmer’s market or immune support gummies from your local drugstore. We recommend taking elderberry supplements on a regular basis so you can enjoy the long-term health benefits, but you could also dose up to get through a bad case of the flu.

When using fresh elderberries, make sure to cook them before you eat them, as the raw berries are poisonous. However, this is the perfect opportunity to turn your harvest into a concentrated syrup or jelly to spice up your next drink and sandwich – a PBJ with blackberry and elderberry jam is my personal fave way to eat elderberries.

So, whether you’re new to the world of elderberry supplements or looking for a convenient way to get your berry on, I hope this article has taught you something new about this fantastic fruit.