Elderberries and their anti-viral properties – pick them while you can!
Elderberries (Sambucus Nigra) have long been known to have health-giving properties to keep people healthy during the cold and flu season. They have high levels of vitamin C and antioxidants. They are rich in flavonoids, especially anthocyanins which give them their deep purple colouring. In particular among these flavonoids are anthocyanins, a class of flavonoids that can produce cytokines and stimulate the immune system to help protect the body’s cells from harm.[1] They are also rich in dietary fibre and can aid digestion and improve your gastrointestinal health.
Tradition has it that Hippocrates, the “father of medicine,” described the elderberry as his ‘medicine chest’ and used it to treat a range of maladies ranging from colds, flu, fever, burns, cuts, toothache and the plague!
Elderberry Research
A study from Norway investigated the efficacy and safety of oral elderberry syrup for treating influenza A and B infections. After receiving 15 ml of elderberry or placebo syrup four times a day for 5 days, symptoms were relieved on average 4 days earlier in those receiving elderberry extract. [2] A study of the use of elderberry extract for travellers on long-haul flights showed it decreased the symptom load and shortened the cold duration by approximately two days. The randomized, double-blind placebo-controlled clinical trial of 312 economy class passengers travelling from Australia to an overseas destination used elderberry (Sambucus nigra L.) to reduce symptoms and indicate beneficial effects on physical, especially respiratory, and mental health.[3]
How to forage for elderberries
Elderberries ripen between August and October, so there is still time to find some now. How do we know what to look for when foraging for elderberries? Look for the shrubs or small trees with pale, smooth bark, toothed leaves that grow opposite each other, clusters of tiny white flowers and of course clusters of small purple-black berries on red-pink stalks.
The best way to pick elderberries is using a fork to pull off the berries. I then freeze them in a single layer before putting them into a tupperware. If you eat 1 teaspoon of these frozen berries through the winter it is a wonderful natural and cheap way to build up your immune system and reduce risks of virus’s. These are ideal for sprinkling on muesli, adding to a smoothie or adding to porridge. This was a tip given to me when I did my GAPS training with Dr Natasha Campbell-McBride.
The Woodland Trust has a selection of wonderful recipes for using your elderberries. You can also make elderberry wine, cordial and tea, as well as pies, jams and jellies!
Please do not consume any part of a plant that you have not confidently identified as elderberry. Remember, the leaves, branches, and twigs of elderberry plants have trace elements of cyanide, so should not be consumed. Also, the berries and flowers of red elderberry are poisonous and there are some types of berries that look similar to elderberry.
A wonderful recipe I used the other day was so delicious and so easy that I thought I would share it here. Heat apples, blackberries and elderberries together until they soften and become a brilliant red colour. The ratios I used were: as many apples as you like, half that amount of blackberries and a quarter of that amount of elderberries, and I added cinnamon and zylitol/stevia. Serve with yogurt, cream or ice-cream! I’m sure you will be as happy as I was with such a wonderful dessert!
Where to buy elderberry extract
Organic Elderberry Extract by Viridian is a delicious syrup formulated to provide immune support for the whole family. They also do an Organic Elderberry Throat Spray with Manuka Honey and Marshmallow.
You can also buy organic Elderberry extract from Pukka You can also make Pukka’s elderberry elixir recipe with 1 kilogram elderberries, 5 cloves, 3 cinnamon sticks, 7 grams ginger, 250 grams sugar/honey.
You can buy Sambucol’s Elderberry extract or A. Vogel’s Echinachea with Elderberry from Holland and Barrett.
Elderberry Complex by BioNutri combines vitamin C, vitamin D, zinc, Beta Glucans and lysine with black elderberries, all separately recognised for their immune system and anti-viral support.
Please get in touch if you would like me to give you my Natural Dispensary’s discount code!
Finally, if you are heading out to forage during October, remember to keep your eye out for blackberries and apples and make use of the nutritious and healing properties of the plants around you!
Every blessing,
Emma
Emma Maitland-Carew – Registered Nutritional Therapist
Dip.ION, mBANT, CHNC Registered Practitioner,
Metabolic Balance® Coach, HeartMath Coach.
[1] According to Dr Gerhard Rechkemmer is the President of Germany’s Federal Research Institute for Nutrition and Food.
[2] Zakay-Rones Z, Thom E, Wollan T, Wadstein J. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. J Int Med Res. 2004 Mar-Apr;32(2):132-40. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections – PubMed (nih.gov)
[3] Tiralongo, Evelin et al. “Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial.” Nutrients vol. 8,4 182. 24 Mar. 2016, doi:10.3390/nu8040182
