Superfood Spotlight: Elderberry

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Elderberry 101:

When you’re looking for a powerful supplement to build up your immune defenses, elderberry is a tried and true method that has been around for centuries. In preparation for cold & flu season, look to elderberry to help support you. Elderberries are one of the oldest medicinal remedies, touting a wide range of health benefits. This tiny fruit, used both culinary and medicinally, is known for its ability to reduce cold and flu symptoms, fight inflammation, and support immunity. While there are many types of varieties, the SambucusNigraElderberry holds the most nutritional value and is most commonly used in supplements. 

Elderberry’s high levels of antioxidants, most notably anthocyanins, are responsible for most of its medicinal benefits. This powerful antioxidant helps to rid the body of free radical damage, boosting the immune and helping fight against illness. Studies show this superfood effectively treats upper respiratory symptoms, and helps reduce the severity of colds once they are contracted (add source)

Elderberry supplements are widely available and can be found in gummy, syrup and pill form. When deciding which to purchase, make sure the first ingredient (the main ingredient) is elderberries, and look for a minimal list of ingredients after that. 


Woman holding a bouquet of elderberries

Health Benefits of Elderberry

  • Powerful Antioxidant 
  • Rich in flavanols, anthocyanins and phenolic acids
  • High in Vitamins A, B, C and potassium
  • Enhances the immune system by boosting production of cytokines
  • Contains potent anti-viral and anti-cancer properties
  • Helps treat respiratory illnesses 
  • Help relieve cold and flu symptoms
  • Decreases Inflammation
  • Reduces Oxidative Stress
  • Anti-aging properties

Elderberries growing in a field

DIY Elderberry Syrup


  • 4 cups water
  • 1 cup raw honey
  • 1 cup dried elderberries (or 1 ½ cups fresh/ frozen)
  • 2 Tablespoons ginger (peeled and grated)
  • 1 teaspoon ground cinnamon (optional)
  • ½ teaspoon ground cloves (optional)


  1. In a medium saucepan, combine the water, elderberries, ginger, cinnamon and cloves (if using)
  2. Bring mixture to a boil over high heat
  3. Reduce heat to a simmer until the liquid has been reduced about half (check at 20 minutes, may take up to 1 hour)
  4. Remove from heat and allow mixture to cool
  5. Once cool, mash the mixture to extract all the juice from the berries
  6. Pour mixture through a fine mesh strainer into a mixing bowl, discarding the leftover pulp
  7. Ensure the liquid has fully cooled, then stir in raw honey 
  8. Pour syrup into an air-tight jar (preferably a mason jar) and store in fridge 
  9. Store in fridge and take daily! (should last about 2 weeks in the fridge)
  10. Tip: store leftovers in ice cube trays in the freezer, once frozen add to a freezer safe bag for storage

Elderberry syrup

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