As we’re in the thick of cold and flu season, you may be looking to strengthen your immunity during these next few months. Vitamin C is one of the most well-known immune boosters. But taking it in combination with elderberry can give you the upper hand in tackling any infections and viruses that come your way.
Read on to learn all about elderberry, vitamin C, and the powerful benefits they can have as a team.
How can elderberry help my immune system?
Elderberries have been around since 2000 B.C.E. These ancient berries have been used in traditional medicine for centuries as an anti-inflammatory to treat fevers, as well as soothe burns and skin irritations.
Elderberries are loaded with nutrients, including a few different types of antioxidants – flavonols, anthocyanin, and phenolic acid. Flavonols like quercetin and kaempferol are known for their anti-inflammatory and anti-viral properties, while anthocyanins are what give elderberries their iconic dark black-purple colour, and also have anti-inflammatory capabilities. Lastly, phenolic acid can help reduce damage from particles called free radicals that cause oxidative stress on our cells.
So, how exactly do elderberries support our bodies during cold & flu season? In addition to being rich in antioxidants and strengthening immunity, these berries help fight off colds, flus, and other infections by acting as a diaphoretic. This means elderberries promote sweating, ultimately helping to rid the body of toxins and other accumulated waste products through our kidneys, skin, and mucus membranes. Regular elimination of these toxins helps to alleviate symptoms such as congestion, muscle aches, and more.
Additionally, one study showed that supplementing with elderberries was very effective at reducing the total duration and severity of upper respiratory symptoms in those who are air travellers.
What are the benefits of vitamin C?
Vitamin C plays a major role in combatting infections by increasing white blood cell production, neutralizing free radicals to prevent oxidative stress, and even wound healing. When it comes to supporting the immune system, this vitamin has many of the same benefits as elderberries. As a result, taking elderberries with an added vitamin C component will only double up your defences.
Making sure you have plenty of vitamin C in your system is one of the most effective ways to maintain a well-functioning immune system. Also called ascorbic acid, this vitamin is water-soluble, meaning it has the ability to dissolve in water and be transported to the body’s tissues. However, vitamin C is not produced or stored well within us, making it that much more important to have a daily intake either through your diet or supplemental support.
Making elderberries & vitamin C part of your daily routine
Both elderberries and vitamin C can be found in your diet as well as in supplemental form.
Elderberries are native to Europe, but can also be found throughout most of Canada. And while the fruit needs to be cooked before you can consume it, the elderberry flower is safe to eat uncooked. Depending on the time of year and your local grocery store, you may be able to find elderberries near you.
They can also be spotted along many walking and hiking trails, as well as fence lines on country roads. It’s important to remember that elderberry bushes can easily be mistaken for toxic Giant Hogweed or Cow Parsley, both of which can cause serious burns with contact. The key to identifying elderberries is to look for a deep reddish purple colour on the berries and stems of the bush when ripe.
On the other hand, dietary sources of vitamin C can be found at your local farmer’s market or grocery store! If you’re looking to load up on some vitamin C, try eating citrus fruits like oranges, kiwis, and grapefruits, or cruciferous vegetables like broccoli and Brussels sprouts.
Since we’re currently in the middle of winter and foraging for elderberries is not an option, turning to a daily supplement is a better bet. Elderberry C tablets contain pure European black elderberry extract, with added vitamin C. This formula delivers 14% anthocyanins and brings with it the immune care you might need to help relieve cold and flu symptoms. Not a fan of chewable tablets? This formula is also available as a liquid. Both tablets and liquid have a Berry Burst flavour that can add a delicious note to your day!
Getting through cold and flu season can get tiring with all the infections and viruses going around. But taking precautions to maintain and strengthen your immune system with elderberries and vitamin C can help you in the long run.
Sources:
ElderCraft
Vitamin C
Elderberry: Benefits and Dangers
Health benefits of elderberry
Foraging 101: ancient elderberry
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