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Elderberry syrup has a long history of traditional use, often valued for its role in supporting overall health and wellness, particularly during cold and flu seasons.
Recently, elderberry syrup has gained popularity for its potent antioxidant properties. Our ancestors made use of the flower bud, bark, and berry of the elderberry plant to create various preparations aimed at promoting general health and wellbeing.
Here is an easy recipe for making your own elderberry syrup, allowing you to enjoy the nourishing qualities of these powerful berries!
Nutritional Benefits of Elderberry
- High in vitamin C – Vitamin C is an antioxidant that helps protect your cells against the effects of free radicals
- High in dietary fiber – Fiber has a host of health benefits, including reducing the risk of heart disease and type 2 diabetes.
- A good source of phenolic acids – Antioxidants that help reduce damage from oxidative stress in the body.
- A good source of flavonols. Elderberry contains the antioxidant flavonols quercetin, kaempferol, and isorhamnetin. Dietary flavonols provide a wide range of health benefits, including antioxidant, anticancer, antibacterial and cardioprotective effects.
- Rich in anthocyanins – Strong antioxidants with anti-inflammatory effects.
Health Benefits of Elderberry Syrup
1) May Shorten the Duration of the Flu
When it comes to treating the flu, elderberry may not be a silver bullet, but it may ease symptoms. Research suggests that the use of elderberry could reduce the duration of flu by about three to four days, along with lessening symptom severity if taken within the first 24 hours of having the flu.
2) Potential to Reduce the Duration and Severity of Colds
Elderberry is high in both vitamins A and C and when taken as a preventative for colds has been found to shorten the duration of colds as well as reduce the severity.
3) May Improve Skin Appearance
Elderberries are packed with anthocyanin, which is wonderful for your skin. Anthocyanins combat the negative results of aging on the inside, and may improve the appearance of your skin tone and glow on the outside. Elderberries also contain lots of vitamins A and C, which work to keep your skin healthy and moisturized.
4) May Stabilize Blood Sugar
Elderberry is known to support overall health, potentially benefiting individuals managing type 2 diabetes, who are at a higher risk for heart-related issues.
5) May Be Good for Your Heart
Elderberry may help improve your heart and blood vessel health. Studies show that elderberry juice may reduce the level of fat in the blood and decrease cholesterol. In addition, a diet high in flavonoids like anthocyanins has been found to reduce the risk of heart disease.
6) May Reduce Inflammation
Elderberry contains anthocyanins and large amounts of vitamins A and C which have been shown to possess anti-inflammatory properties. The anti-inflammatory effects of elderberry show promising results in the fight against cancer, diabetes, and heart disease.
Elderberry Syrup Recipe
Ingredients
- 2 C. Whole Organic Elderberries
- 4 C. Spring Water (or distilled)
- 2-3 Tsp. Ginger Root
- 1-2 Cinnamon sticks*
- 1 C. Raw Organic Honey
*can add additional spices, herbs or roots, including cloves, star anise, mullein, and nettle (optional).
Other tools
- Cheesecloth or fine mesh strainer
- Large pot ( 4-8 qt)
- 2 16 oz.Mason Jars (sterilized ahead of time in boiling water) or 16 oz. Swing Top Bottles
- Wooden spoon
Directions
- In a large pot, bring the elderberries, water, cinnamon, ginger and any additional spices, herbs, or roots to a boil.
- Reduce the heat, cover, and simmer until the liquid has reduced by half, about 40-45 minutes.
- Allow the liquid to steep for one hour.
- Once cooled, drain the liquid using a fine mesh strainer, cheese cloth or muslin.
- Press all liquid out of the berries using the back of a wooden spoon.
- Add the raw honey and mix well.
- Store in an airtight glass container in the refrigerator for up to two months.
Dosage
Precautions
Honey should not be fed to children under the age of one.
Sources
Osman AG, Avula B, Katragunta K, Ali Z, Chittiboyina AG, Khan IA. Elderberry Extracts: Characterization of the Polyphenolic Chemical Composition, Quality Consistency, Safety, Adulteration, and Attenuation of Oxidative Stress- and Inflammation-Induced Health Disorders. Molecules. 2023 Mar 31;28(7):3148. doi: 10.3390/molecules28073148. PMID: 37049909; PMCID: PMC10096080.
Disclaimer:
The Outdoor Apothecary website is intended for informational purposes only and should not be considered a substitute for professional medical advice. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While we strive to provide accurate and up-to-date information, it is the reader’s responsibility to ensure proper plant identification and usage.
Please be aware that some plants are poisonous or can have serious adverse health effects. We are not health professionals, medical doctors, or nutritionists. It is essential to consult with qualified professionals for verification of nutritional information, health benefits, and any potential risks associated with edible and medicinal plants mentioned on this website.
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