Exploring the Health Benefits of American Elderberries

Elderberries, the small dark fruits of the elder shrub, have gained popularity in recent years for their numerous health benefits. These tiny berries are not only delicious but also packed with nutrients, vitamins and antioxidants. They have been used in traditional medicine for centuries and are now backed by scientific research. In this blog post, we will explore the various health benefits of elderberries, how to incorporate them into your diet, and tips for using them as a natural remedy.

What Are Elderberries?

Elderberries come from the Sambucus tree, commonly known as the elder tree. This tree is native to Europe and North America. We grow American black elderberries on our farms and use only them in our products. Never imported elderberries. American elderberries are native to only North America. The American elderberry is not the most widely recognized species, it's relatively new. We have been growing them for about 25 years. The berries are small, dark purple to black in color, and grow in clusters. Elderberries are typically harvested in late summer or early fall when they are fully ripe.

Our crew harvesting ripe elderberries.

These American elderberries are rich in vitamins A and C, and they are VERY high in antioxidants. They have a tart flavor and can be consumed raw! This is not true for other elderberries across the globe which must be cooked before consuming. Our native, American elderberries do not contain the number of precursors of cyanide as others do. Our American Elderberry Juice does not require pasteurization and is made using low heat, just to get the bottle to seal correctly.

The Nutritional Profile of Elderberries

Elderberries are low in calories but high in several vital nutrients. They contain more antioxidants than other fruits known for their antioxidant count like blueberries and blackberries. They are also low in carbs when made into a juice. Since elderberries are so high in antioxidants, anthocyanins, vitamins A & C, dietary fiber, enzymes and more, they are great for helping our immune system stay strong. 

These components make elderberries a nutrient-dense addition to any diet. The high vitamin C content, in particular, is noteworthy as vitamin C is crucial for immune function and skin health.

Our American Elderberry Juice

What Are the Health Benefits of Elderberry?

Elderberries have been celebrated for their health benefits for centuries, and modern scientific research has validated many of these claims. Please visit our Health page to see links to studies and more in-depth information. Here are some notable benefits:

1. Immune System Support

Elderberries are known for their immune-boosting properties. The high concentration of antioxidants and vitamins helps to strengthen the immune system. Several studies suggest that elderberry can reduce the duration and severity of cold and flu symptoms.

2. Antioxidant Properties

Rich in antioxidants like flavonoids and phenolic acids, elderberries help fight oxidative stress in the body. Antioxidants protect cells from damaging free radicals, which can lead to chronic diseases such as heart disease, cancer, and diabetes.

3. Anti-Inflammatory Benefits

Elderberry may help reduce inflammation and lower the risk of diseases linked to chronic inflammation, such as arthritis and heart disease. A study published in the Journal of Medicinal Food found that elderberry significantly reduces inflammatory markers in the body.

4. Heart Health

The anthocyanins present in elderberries may have heart-protective effects. These compounds can help lower blood pressure, reduce cholesterol levels, and improve overall cardiovascular health.

5. Digestive Health

Elderberries contain dietary fiber, which aids digestion and promotes gut health. Fiber is essential for maintaining a healthy digestive system and preventing constipation.

6. Skin Health & Elderflowers

The vitamin C and antioxidants found in elderberries can also be beneficial for the skin. They can help repair skin damage caused by UV rays and pollution. Utilizing elderberry in beauty products may promote a firmer and more radiant complexion. Most recently we have been following the studies of elderflowers for skin care, which contain antimicrobial and antibacterial properties as well as vital nutrients. Currently we are working on elderflower skin care products and will have those available in our shop! Stay tuned!

How to Incorporate Elderberries into Your Diet

Adding elderberries to your diet is easy and tasty. Here are some practical ways to enjoy elderberries:

1. Elderberry Juice

Our most nutrient dense product and what is being used in numerous health studies across the country right now! This is simply squeezed berries with a little citric acid added in the end to make them shelf stable.

2. Elderberry Syrup

Elderberry syrup is often homemade from fresh American elderberries or freeze-dried elderberries. This is generally sweetened and may contain other herbs that are good for you. Learn to make an elderberry syrup with freeze-dried elderberries HERE.

3. Smoothies

Adding elderberry juice or freeze-dried elderberries to smoothies enhances the flavor and provides a nutritional boost. Add about a tablespoon of juice or freeze-dried berries into a smoothie. Combine with other fruits like bananas, spinach, and yogurt for a healthy drink.

4. Herbal Teas

Herbal tea blends can be made with elderberries or elderflowers. Simply steep fresh berries or freeze-dried elderberries into a glass of tea for a daily boost and added flavor. Check out the botanical tea blends we have available on our Elderberry Products page.

5. For Fun

While we sell our American Elderberry Juice and Cordials as a healthy addition to your diet, we also offer a number of delicious products that deserve a place in your pantry! Elderberry jelly, pancake syrup and elderflower cordial to name a few.

Gal Pals Elderberry & Elderflower Tea Blend

Final Thoughts on Elderberries

Elderberries are more than just a tasty fruit; they are a powerhouse of nutrition and health benefits. From boosting your immune system to supporting heart health, these little berries pack a punch. Incorporating elderberries into your diet can be simple and delicious, whether through juice, cordial/syrup, or teas.

As you explore the health benefits of elderberries, remember to consider any precautions and enjoy them in moderation. For more information about American elderberries, check out the rest of our website, River Hills Harvest. Embrace the potential of this superfood and enhance your well-being today!

Visit our Health page here on our website for more in-depth information about American elderberries and your health, as well as links to studies and research currently being done.

Until next time, cheers to your health!

Heather

I am Heather Wilson, of the River Hills Harvest crew. By being part of the company, I am blessed to have access to American elderberries in all forms. I enjoy experimenting with new ways to incorporate them into my diet, as well as other natural plants, berries and more. I have a background in greenhouse management as well as floral design and am involved in the art community as an artist, when time allows. I enjoy playing guitar and writing songs. I also enjoy wandering in nature with no real purpose, because a purpose always presents itself. It’s a busy life, but one that I love and feel lucky to be a part of.