Health Benefits of Elderberry
In the Fall of 2021, we found ourselves in the midst of the COVID-19 pandemic with a new baby at home. With plenty of land to roam and lots of healthy homegrown food in the freezers, we couldn’t have asked for a better place than our farm to be “locked down” in. Still, like many folks, we couldn’t help but think about the vulnerabilities in our supply chains and the economic uncertainties that the pandemic was highlighting. Also, we were new parents to a baby that was born 7 weeks early, and our stay in the NICU was still pretty fresh in our heads while we read every day about our overwhelmed healthcare system and rising death toll. While so many things at that time felt completely out of our control, we figured that our food and our health were the two most important areas of our lives to try to get some control over. Nick and I have always been passionate about growing and raising as much of our own food as possible, but we had only scratched the surface as far as sourcing our own medicines. I’d dabbled with growing a few medicinal herbs for my soaps, and we’d occasionally harvest plants like nettle, chicory, elderberry and ramps that grew wild on our property. Wanting to do something on a larger scale, I spent the winter researching medicinal plants that were Native to the Midwest, and the wise and wonderful Elderberry was the plant that I kept coming back to for so many reasons.
Elderberries are perennial plants that we’d only have to plant once to then reap the benefits for years to come… and bonus: they LOVE living life here in the Midwest. They literally “grow like weeds,” which is why one of the first questions I get when I tell people that we grow elderberries is, “Oh, don’t those grow in ditch?” Ha! Yep, they sure do. I actually propagated new plants from my favorite wild elderberry patch that was growing in one of our ditches! I also invested in four other varieties that were developed in university breeding trials (for you nerds out there, the varieties I planted were Bob Gordon, Adams, Ranch, and Johns). Elderberry has been used for centuries by cultures around the world for its potential health benefits, and modern research continues to uncover the many advantages of adding it to your daily diet. The following are some of the most compelling things I came across in my research that inspired us to plant an acre of this amazing plant:
1. Immune System Support: Elderberries are packed with vitamin C and anthocyanins, which are antioxidant, anticancer, antimicrobial, and antiviral, which can boost your immune system and defend your body against illnesses. Consuming elderberry regularly may help reduce the duration and severity of colds and flu, and can inhibit the replication of viruses and bacteria, which may help prevent and treat infections.
2. Anti-Inflammatory Properties: The flavonoids (catechin, quercetin, kaempferol) found in elderberries act as anti-inflammatories and antibacterials, which can help reduce inflammation in the body. This can be beneficial for conditions like arthritis and other inflammatory disorders.
3. Rich in Nutrients: Elderberries are a good source of essential nutrients such as fiber, vitamin A, vitamin C, and potassium. These nutrients are important for overall health and well-being.
4. Heart Health: Some studies suggest that elderberry may help support heart health by reducing cholesterol levels and improving overall cardiovascular function. Its antioxidant properties may also contribute to a healthier heart.
5. Digestive Health: Elderberry is known to have mild laxative and diuretic effects, which can aid in digestion and promote regular bowel movements. It may also help relieve constipation and improve overall digestive health.
Incorporating elderberry into your diet can be easy and delicious. You can enjoy elderberry in various forms, such as syrups (like Fever Hill Farmstead Elderberry Syrup!), teas, jams, and supplements. Whether you consume it for immune support, anti-inflammatory effects, or overall health maintenance, elderberry is a versatile fruit that can offer a range of benefits for your body and well-being. Also, supporting a local farmer who grows them OR getting outside and foraging berries to wildcraft your very own medicine feels pretty darn good too!