Elderberry
The Super Berry You Need to Know
Elderberries are small, dark purple fruits that grow on flowering shrubs or trees belonging to the genus Sambucus. They have been used for centuries as a natural remedy for various ailments, as well as a delicious ingredient in food and drinks. But what makes elderberries so special? And how can you enjoy their benefits and flavor? Read on to find out more about this amazing berry and its many uses.
A Brief History of Elderberry
Elderberry has a long and rich history of use in different cultures and regions. According to some sources, elderberry may have been cultivated by prehistoric humans as early as 2000 B.C.E. in Switzerland and Italy. The ancient Greeks and Romans revered elderberry as a sacred plant and used it for healing and protection. The Egyptians applied it to their skin to improve their complexion and treat burns. The Native Americans and Europeans used it to treat fever, rheumatism, infections, and respiratory problems. Elderberry was also associated with magic and folklore, and was believed to ward off evil spirits and witches.
The Nutritional Value of Elderberry
Elderberries are not only tasty, but also nutritious. They are low in calories and high in antioxidants, vitamins, minerals, and fiber. One cup (145 grams) of fresh elderberries provides:
106 calories
26.7 grams of carbs
10.2 grams of fiber
0.7 grams of fat
1 gram of protein
52.2 milligrams of vitamin C (57% of the daily value)
2.32 milligrams of iron (13% of the daily value)
406 milligrams of potassium (9% of the daily value)
The antioxidants in elderberries include phenolic acids, flavonols, and anthocyanins, which are responsible for the dark color of the berries. These compounds help fight free radicals, reduce inflammation, and lower the risk of chronic diseases.
The Medicinal Benefits of Elderberry
Elderberry is best known for its immune-boosting and antiviral properties, especially against colds and flu. Several studies have shown that elderberry can shorten the duration and severity of these infections by enhancing the immune system’s response and inhibiting the viral replication. Elderberry can also help with other health issues, such as:
Lowering cholesterol and blood pressure levels, which can improve heart health
Reducing blood sugar levels, which can benefit people with diabetes
Having anti-cancer effects, by preventing the growth and spread of cancer cells
Acting as a diuretic, which can help flush out toxins and excess water from the body
Improving skin health, by promoting wound healing and preventing infections
The Many Ways to Use Elderberry
Elderberry can be consumed in various forms, such as syrups, gummies, lozenges, pills, teas, juices, jams, wines, and pies. However, it is important to note that raw or unripe elderberries, as well as other parts of the elder plant, such as the leaves, stems, and seeds, are toxic and can cause nausea, vomiting, and diarrhea. Therefore, elderberries should always be cooked or processed before eating. Here are some ideas on how to use elderberry in your kitchen and home apothecary:
Make your own elderberry syrup by simmering elderberries, water, honey, and spices, such as cinnamon, ginger, and cloves. You can take a spoonful of this syrup daily to boost your immunity and soothe your throat, or add it to your pancakes, yogurt, or smoothies for a burst of flavor.
Brew some elderberry tea by steeping dried or fresh elderberries, elderflowers, or both in hot water. You can drink this tea to relieve cold and flu symptoms, or enjoy it as a relaxing and fragrant beverage.
Preserve some elderberry jam by cooking elderberries, sugar, lemon juice, and pectin until thick and glossy. You can spread this jam on your toast, crackers, or cheese, or use it as a filling for cakes, pies, or tarts.
Bake some elderberry pie by mixing elderberries, sugar, cornstarch, lemon juice, and nutmeg, and pouring the mixture into a pie crust. You can top the pie with another crust or a crumble, and bake it until golden and bubbly. You can serve this pie warm or cold, with whipped cream or ice cream.
Ferment some elderberry wine by combining elderberries, water, sugar, yeast, and lemon juice in a large container. You can let the mixture ferment for several weeks, then bottle and age it for a few months. You can enjoy this wine as a festive drink, or use it as a base for cocktails or sangria.
Elderberry is a versatile and wonderful berry that can offer you many benefits and pleasures. Whether you forage it yourself or buy it from a store, you can use elderberry in many ways to enhance your health and happiness. Try some of these elderberry recipes and discover the magic of this super berry.
