Elderberries have been used for their medicinal properties for centuries, but their anti-inflammatory benefits are only just beginning to be fully understood. At the same time, the fruit’s impact on bone health, nutritional value, and immune system has solidified the Elderberry’s place as a superfood.
In this article, we’ll dive into the anti-inflammatory properties of the Elderberry and explore its benefits for bones, immunity, and nutrition. We’ll also share a unique Elderberry smoothie recipe and provide dietary advice for getting the most out of this incredibly versatile fruit.
The Anti-Inflammatory Power of Elderberries
Inflammation is the body’s response to perceived threats, like infections or injuries. While it’s a natural reaction, chronic inflammation can contribute to a host of health issues like heart disease, arthritis, and cancer.
Elderberries contain high levels of anthocyanins, a type of flavonoid that’s been shown to decrease inflammation in the body. One study found that Elderberry juice reduced inflammation in the arteries of people with high blood pressure. A separate study found that Elderberry extract decreased inflammation in the skin.
Other studies suggest that Elderberry may be effective against respiratory inflammation. A 2019 study found that Elderberry supplementation reduced inflammation and improved respiratory symptoms in people with allergies. Additionally, a 2016 study found that Elderberry extract decreased inflammation in the nasal passages of people with sinusitis.
Elderberries’ Impact on Bone Health
It’s not just inflammation that Elderberries combat. The fruit is also rich in calcium, a mineral essential for maintaining strong bones. One cup of Elderberries provides roughly 6% of your daily calcium needs.
But the bone-boosting benefits of Elderberry go beyond calcium. The fruit is also rich in vitamin K, a nutrient crucial for bone health. Vitamin K helps the body absorb calcium and regulates the proteins involved in bone mineralization. One cup of Elderberries provides nearly 13% of your daily vitamin K needs.
Nutrient-Packed Elderberries
Elderberries are a powerhouse of essential nutrients. In addition to calcium and vitamin K, they’re rich in vitamin C, fiber, and antioxidants. One cup of Elderberries provides:
- Vitamin C: 52% of your daily value
- Fiber: 10% of your daily value
- Antioxidants: Elderberries have one of the highest antioxidant levels of all fruits.
Immune-Boosting Elderberries
Elderberries are also known for their immune-boosting properties. They contain high levels of anthocyanins, which have been shown to have immune-stimulating effects. One study found that Elderberry supplementation improved the symptoms of the flu in people who were already infected.
Additionally, Elderberries have antiviral properties. A 2011 study found that Elderberry extract was effective against influenza viruses.
Food Combining and Dietary Advice
Elderberries pair well with many foods and ingredients. They work beautifully in sweet and savory dishes like pies, jams, and chutneys. Elderberries are also fantastic when added to salads, smoothies, and grain bowls.
When it comes to maximizing your body’s absorption of vitamins and minerals, food pairing is essential. Vitamin C, for example, is more easily absorbed when paired with iron-rich foods. Similarly, fat-soluble vitamins like vitamin K are best absorbed when paired with healthy fats.
One delicious food pairing option is our Elderberry smoothie recipe below.
Anti-Inflammatory Elderberry Smoothie Recipe
- 1 cup unsweetened almond milk
- 1/2 cup Elderberries
- 1/2 banana
- 2 cups baby spinach
- 1 Tbsp. chia seeds
- 1 Tbsp. honey
- 1/2 tsp. grated ginger
Blend all ingredients in a blender on high until smooth. Serve immediately.
Conclusion
In conclusion, Elderberries are a nutritional powerhouse with anti-inflammatory, immune-boosting, and bone health benefits. Incorporate Elderberries into your diet by adding them to salads, smoothies, and other dishes.
If you love anti-inflammatory fruits, check out the rest of our fruit section, or pop over to our anti-inflammatory herbs section for more powerful goodness to add to any autoimmune smoothie.
Thank you for reading! We hope you enjoyed learning about the many benefits of Elderberries and that you’ll come back soon.