Need an Immunity Boost?

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Unfortunately, it’s that time of the year where many individuals are getting sick and coming down with a cold and/or flu. Of course consistent handwashing, adequate sleep, and a balanced diet with regular exercise are great ways to stay healthy-- but what else can you do?

Try boosting your immune system with elderberries! Elderberries are not native to the United States, so you won’t find them anywhere near you, but you can order them online or purchase a pre-made syrup. When purchasing online, ensure that the elderberries are from the species Sambucus nigra, as this is the type that’s most common and has been used for research.

Elderberry syrup is made from a dark purple berry that comes from the European elder tree. Elderberries are one of the most commonly used medicinal plants in the world and have been used for centuries to make medicine. In the past, Native Americans used elderberries to treat infections and Egyptians used them to heal burns. Today, elderberry is most often taken as a supplement to reduce the duration of colds and flus. 


What are the health benefits of elderberries?


    Image result for elderberry syrup
  • High in vitamin C: Elderberries contain 6-35 mg of vitamin C per 100 grams of berries (60% of the recommended daily intake)


  • High in dietary fiber: There are roughly 10 grams of dietary fiber per 1 cup of berries. Dietary fiber can help to prevent constipation, improve bowel function, and reduce blood pressure and cholesterol.


  • Source of phenolic acids: Phenolic acids are readily absorbed through our intestinal tract wall and work as antioxidants that prevent cellular damage and promote anti-inflammatory conditions when eaten regularly.


  • Source of flavanols: Flavanols are a subtype of flavonoids and are known for their antioxidant properties. They are naturally found in many fruits and vegetables and help regulate cellular activity and fight off free radicals that cause oxidative stress on your body.


  • Rich in anthocyanins: These compounds help give elderberries their dark purple color and have a strong anti-inflammatory effect on the body. 

Does it really work?

Numerous studies have proven the effect of elderberries on the severity and length of influenza. 

  • “One randomized study looked at 60 adults with flu-like symptoms, those who took 15 mL of elderberry syrup four times a day saw symptoms clear up on average four days earlier than those who took a placebo syrup”. (Team, 2018).

  • “A study of 312 air travelers taking capsules containing 300 mg of elderberry extract three times per day found that those who got sick experienced a shorter duration of illness and less severe symptoms.” (Mandl, 2018).

  • “Another study of 64 people found that taking 175 mg of elderberry extract lozenges for two days results in significant improvement in flu symptoms, including fever, headache, muscle aches and nasal congestion, after just 24 hours.” (Mandl, 2018).

Health risks and side effects:

Image result for elderberry tree
Elderberries are not recommended for those under 18 years of age or pregnant/lactating women. While there are no reported adverse side effects, there isn’t enough data to confirm that elderberries are safe for these populations. In addition, consuming raw and uncooked elderberries can cause nausea, vomiting, and diarrhea.





-MY


Sources:

Team, W. (2018, November 6). Elderberry: A Natural Way to Boost Immunity During Cold and Flu Season? Retrieved from https://health.clevelandclinic.org/elderberry-a-natural-way-to-boost-immunity-during-cold-and-flu-season/

Mandl, E. (2018). Elderberry: Benefits and Dangers. Retrieved February 27, 2020, from https://www.healthline.com/nutrition/elderberry#risks-and-side-effects

Images: 




Comments

  1. ksu internsMarch 12, 2020 at 7:02 PM

    Michelle, thank you so much for sharing this information on elderberries! I always hear people talk about elderberries when they are sick, but I haven't done much research on it! Having a strong immune system during this time of year is essential, so it is great to know about different natural sources that could help boost your immune system.
    -MF

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