This article was previously published on October 21, 2019 and has been updated with new information.
Although flu season doesn’t last all year, many people still find year-round ways to boost immune function without medication. One of the most popular natural alternatives is its ability to fight flu and other viruses like SARS-CoV-2.first elderberry (Sambucus nigra).
According to the Herbs Market Report 2019,2 Sales of elderberries increased by 138.4% between 2017 and 2018 alone. The report hypothesized that “Increased sales of elderberries, commonly found in products marketed for immune health, possibly related to the unusually severe influenza activity reported during the 2017-2018 season in the United States.”
With sales increasing, elderberry is also becoming more popular as a cash crop among farmers. As reported by the Agricultural Sustainability Institute on October 1, 2019, the article:3
“California native elderberries can be found at the intersection of sustainable farming, super nutrition and economic viability. Naturally drought-tolerant, flavorful, and packed with nutrients, they’re growing. attracting the interest of farmers, health-conscious consumers and scientists…
Elderberries occur naturally throughout the world. In California, Native Americans used the stems for flute, the berries for food and purple dye, and the bark, leaves, and flowers for anti-inflammatory, diuretic, and laxative purposes…”
For farmers, elderberry has an additional benefit: The plant is drought tolerant, attracting both pollinators and predatory beneficial insects such as aphids and spiders.
According to an expert cited by the Institute of Agricultural Sustainability,4 Growing elderberries in hedges around the edge of farmland can reduce farmers’ pesticide costs by $300 per acre per year.
Elderberry is a powerful antiviral
Elderberries contain zinc5 and antioxidants, including vitamin C6 and anthocyanins7 (a type of flavonoid found in blue and purple fruits and berries), known for its ability to boost immune function and suppress colds and flu.
A 2004 study8 showed that taking 15 ml (just under 1 tablespoon) of elderberry syrup four times a day for five days reduced flu symptoms four days faster than a placebo. According to the authors,9 “Elderberry extract appears to provide an effective, safe, and cost-effective treatment for influenza.”
Searchten published in the March 2019 issue of the Journal of Functional Foods detailing the actual mechanism by which elderberries protect against influenza and other viral attacks. As reported by Science Daily:11
“Performed by Professor Fariba Deghani, Dr Golnoosh Torabian and Dr Peter Valtchev … research has shown that elderberry compounds can directly inhibit the entry and multiplication of elderberries. viruses in human cells, and can also help boost a person’s immune response to the virus.
Although elderberry’s anti-influenza properties have long been observed, the team performed a comprehensive examination of the mechanism by which elderberry phytochemicals fight flu infections.
“What our research has shown is that common elderberry has a strong direct antiviral effect against influenza viruses,”… said Torabian. ‘It inhibits the early stages of infection by blocking key viral proteins responsible for both attaching to and entering host cells.’ “
Interestingly, elderberry juice can not only prevent the virus from entering and infecting cells in the first place, but also inhibiting the late-stage spread of the virus in already infected cells. . Furthermore, this late-stage inhibition was even stronger than its action during the initial infection phase.
According to Valtchev,twelfth “This observation is quite unexpected and has important implications because blocking the virus cycle at some stages has a higher chance of inhibiting viral infection.”
Elderberry promotes a more effective immune response
Elderberries also promote the release of certain cytokines (chemical messengers), allowing your immune system to ramp up a more effective response. All of this antiviral activity is due to anthocyanidin compounds in the berries, a compound known as cyanidin 3-glucoside in particular.
Other studies have reported similar increases in cytokines. In one, TNF-alpha was increased eightfold.13 As reported by The Ethno Herbalist, a website hosted by Kevin Curran, a biology professor at the University of San Diego:14
“… Barak and associates reported15 Elderberry treatment started to significantly increase inflammatory cytokines (IL-1, IL-6, IL-8 and TNF-α)… TNF-α, a tumor necrosis factor, is a cytokine produced produced by macrophages activated in response to infection from bacteria, such as bacteria.
Macrophages are an important cell in our immune system. Macrophages act like scavengers, scanning our bodies for dangerous debris or dangerous bacteria. It is encouraging to see that elderberry increases TNF-α levels, as it shows that the plant can enhance macrophage activity. “
More evidence for Elderberry as cold and flu aid
Similarly, a 2019 meta-analysis16 out of four randomized, controlled clinical trials that concluded:
“Elderberry supplementation has been found to significantly reduce upper respiratory tract symptoms. Quantitative synthesis of effects yielded a large mean effect size.These findings suggest an alternative to the overuse of antibiotics for upper respiratory tract symptoms caused by viral infections and a potentially safer alternative to prescription drugs. for common colds and flu. “
The risk of catching a cold or the flu tends to be increased when flying, and research published in 2016 found that the addition of elderberries can also provide much-needed support for air travelers. . Research,17 published in Nutrients magazine, included 312 economy class passengers on transcontinental flights.
While the difference in the occurrence of cold symptoms was found to be insignificant (17 in the placebo group versus 12 in the treatment group), those taking elderberry fell ill for a shorter time. significantly. The severity of their symptoms was also significantly milder.
Other mechanism of action
Another mechanism of action involves gut bacteria. A 2017 study18 published in the journal Science shows that desaminotyrosine (DAT) – a metabolite of the gut bacteria Clostridium orbiscindens – protects against influenza by enhancing type 1 interferon signaling and reducing lung immunopathology. . Type 1 interferons are polypeptides secreted by infected cells.19 As reported by Nutraingredient-usa.com:20
“The presence of DAT … a compound identified as a metabolite in the gut following consumption of the important flavonoids found in elderberries … protects against influenza damage. Therefore, the balance a healthy balance of the gut microbiome as well as flavonoid-rich foods/supplements like elderberries seem to be a magic cocktail to positively impact immune system health.”
Other benefits of elderberries
Elderberries have also been shown to provide a number of other health benefits. For example, studies have found elderberry – taken internally or applied topically as an ointment – can:
- Promote detoxification21 (mouth)
- Reduces the risk of diseases that stem from inflammation, such as Type 2 diabetes and cardiovascular disease, thanks to its anti-inflammatory activity22 (mouth)
- Skin softening and acne treatment23 (oral and/or topical)
- Soothes sunburn24 (Thematic)
- Promotes healing of sprains and bruises25 (Thematic)
How to grow elderberry
While many elderberry supplements are commercially available, you can also take advantage of the many health benefits of elderberry by growing your own.26
Elderberries can be grown in USDA zones 3 through 10, especially in moist locations. American elder can be propagated using germinated seeds, divided adult plants, root cuttings, or hardwood or softwood cuttings.27,28 You can purchase the last two options from a reputable nursery.
Wyoming State University Extension29 It is recommended that hardwood cuttings be planted in February or March before the buds burst, while softwood cuttings should be planted before July. If you have elder trees, propagate them before summer temperatures begin and after the danger of frost is gone.
When planting, provide at least 4 feet spacing between plants in all directions, If you are growing elderberries in multiple rows, make sure there is 6 to 8 feet spacing between rows.
Elderberries grow best in fertile soil that is rich in organic matter and nutrients, with a neutral pH. You can also add compost or other organic matter to increase the nutrient levels and water holding capacity of the soil.
Plants need proper drainage to prevent root rot, so if you have heavy clay soil, consider creating raised beds to enhance drainage.30 Elderberries grow best when they receive full sun, but provide shade as temperatures rise.thirty first
While elderberries are drought tolerant (provided the roots can attach themselves32), they must be watered regularly to produce high-quality fruit. Elderberries need at least 1 to 2 inches of water weekly in the summer. Mulch will help retain moisture and prevent weeds from growing.
Do not fertilize elderberries at the time of planting. Instead, wait two months and then lightly apply a little nitrogen (1/4 cup of ammonium sulfate per plant). Once the plants are actively fruiting, give them 1 cup of ammonium sulfate per plant annually as fertilizer.
Pruning should be done annually, in February or March when the tree is dormant. Remove dead, damaged or diseased trees, and remove all trees 3 years or older to promote new growth and encourage younger trees to bear better fruit.
Elderberries are known to produce shoots – upright growth arising from the roots or lower main stem of the plant.33 While suckers can be helpful when growing a native garden, they can become invasive. To prevent it from spreading too far, remove any suckers you find.
Harvest and Preserve
You can harvest elderberries when a bunch of flowers have bloomed. Ready-to-harvest elderberries are dark green and blue, dark purple or black, slightly soft and are found in large bunches called umbrellas.34
According to the Oklahoma Cooperative Extension Service,35 Elderberry can get a small crop after a year. Yields will usually increase after the third year.
Harvesting elderberries should be done from mid-August to mid-September, depending on your location and cultivar.36 To harvest elderberries, use a flower and stem pruner, just below the ripe fruit.37
Avoid cutting branches that are too short as they can be helpful when handling and preparing the fruit. Discard unripe fruit38 and use fresh elderberries as soon as possible.
Wash the berries to remove insects or debris, then spread them on a dish towel to dry for a few minutes. You can keep the whole fruit in the container. Try to store the berries loosely so they don’t get crushed. Once done, seal the containers tightly and freeze the berries for future use.
You can also de-stem strawberries before freezing. For best results, place elderberry stalks on a cookie sheet and freeze uncovered for one to two hours. Once frozen, you can easily remove the fruit from the stem by hand. The fruit can be used immediately or frozen in an airtight container.
For recipes and ideas on how to use elderflower as a tonic and lotion, check out Grow Forage Cook Ferment’s elderflower article.39 In large amounts, the leaves have a detoxifying effect, but like the flowers, can be used topically to calm inflammation.40 Also, although the delicate white flowers can be eaten raw, never eat the berries, seeds, leaves, or bark without first cooking them, as they are quite poisonous.41
