What You Need to Know About Elderberries
Elderberry seems to be all the rage this year, especially with everyone starting to get sick with the weather changing. If a sweet berry is known to help boost and strengthen your immune system, then it is definitely worth trying out! Using elderberries medicinally goes back for centuries. In fact, Hippocrates referred to the elder family of plants as his “medicine cabinet” according to WebMD. But can this sweet purple syrup really keep colds and flu away?
Elderberries are dark blue or purple and grow on elder bushes or trees. There are numerous types, but the one associated with having potential health benefits is Sambucus nigra. This is why you often find elderberry syrups and supplements with names like Sambucol© or Sambucus.
Raw elderberries can be toxic, and eating them can lead to unpleasant side effects like vomiting and diarrhea. But when cooked and prepared properly, elderberry teas, syrups, jams, and other food products are considered safe and beneficial when consumed in moderation.
Similar to blueberries and other berries, elderberries are packed full of antioxidants and phytochemicals support healthy immune functioning and reduce inflammation. Elderberries appear to also have some anti-viral effects and why products have become popular during cold and flu season.
What does the research say? While research doesn’t point to elderberry products preventing one from getting a cold or the flu, there is some to suggest that they can shorten the duration. In fact, one small study found that those with flu-like symptoms who took elderberry syrup got better a whole 4 days earlier than those who didn’t take it.
So What Does This Mean for You and Your Family?
Elderberry is not a substitute for the flu shot, but taking it during the peak flu-season or if you start to get flu-like or cold symptoms may offer some potential benefits.
Most elderberry syrups on the market have about 4g of added sugar per 1 tsp. Each lozenge has about 3g of added sugar, so make sure to factor this into your overall day and don’t overdo it. This is particularly important for those with diabetes.
Don’t be a Martha Stewart and try to make your own elderberry syrup - unless you are using a trusted reference since correct preparation is necessary to reduce the berries’ toxicity. There are plenty of options that you can find at your local health store and even at Target!
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