Elderberry

Elderberries are common to England and can be found throughout the country, especially in the south. The elder tree is steeped in mysticism in England and has been known as a medicinal bush for hundreds of years. Used to treat the flu, alleviate allergies and boost respiratory health, the benefits of eating elderberries is certainly pronounces. While mostly grown in Northern Europe, elderberries are found throughout the world.

Key Nutrients

Elderberries are a great source of vitamin A, vitamin B6 and vitamin E. They have a high amount of dietary fiber, and contain a low amount of saturated and unsaturated fats.

Health Benefits

Vitamin A – Vitamin A, when converted into retinaldehyde, is a vital compound for healthy eyes. Furthermore, vitamin A is believed to fight against cataracts, macular degeneration and glaucoma. Vitamin A strengthens the membranes of the human body such as mucous membranes, respiratory, urinary and intestinal tracts. It is also essential for the lymphocytes, or white blood cells, that fight infection once in the body.

Vitamin E – Research has shown that vitamin E possesses anti-inflammatory effects that can combat arthritis, rheumatism, asthma, and other inflammatory disorders linked to chronic inflammation. Vitamin E also improves the body’s metabolic function.

Vitamin B6 – Vitamin B6 helps to keep your immune system in good working order. It aids in the breakdown of fats, carbohydrates and amino acids while helping to maintain the health of lymph nodes. Additionally, vitamin B6 helps to regulate blood glucose levels.

Season

Elderberries grow during the summer months and mature in early fall. While fresh elderberries are available from August to November, you can find the dried version of this fruit year round.

Nutrition Information

Per ½ Cup (73 grams):

Calories (cKal): 53
Protein (grams): .48
Total Fat (grams): .36
Carbohydrates (grams): 13.34
Fiber (grams): 5.1

Buying and Storing

When buying elderberry, make sure the fruit is full and free of sticks and stems. Store elderberries in your fridge for up to two weeks. Alternatively, buy dried elderberries, which can last up to one month in your pantry.

Best Way to Add to Diet

Elderberries are a great addition to any yogurt, pancake mix or muffins. Elderberry sauce pairs nicely with roasted chicken and fish. Finally, add elderberries to ice cream and sorbet for an incredible taste.