Over the last few years I added elderberries into my seasonal wellness regime. Now they are one of my go-to’s in my natural wellness routine. I used to think cold and flu season was 10/12 months of the year and that traditional medicinal options were the only hope, but thankfully nature has provided us options that can help lessen the duration and severity of commonly found ailments and these berries are a great part of that arsenal.
What Are The Benefits?
While there are benefits to traditional medicinal options, black elderberry (sambucas nigra) is known to help avoid illness and lessen the duration of illness. Here are some of the many benefits.
Reduces cold duration: Elderberry is well-known in its fight against the cold, particularly related to its vitamin A and C content. There is also some evidence that elderberries may have strong antioxidant and antiviral effects.
Reduces inflammation: Elderberry displays numerous anti-inflammatory activities, particularly related to its anthocyanin and vitamins A and C contents.
Great during air travel: Most of you know I love to travel but being trapped in an enclosed space with recirculating air for hours isn’t ideal, especially when folks are coughing and sneezing. It’s suggested to take elderberries days prior to a flight and while away on a trip to ensure optimal respiratory support and immune function. For more deets check out this article .
How Long Does Elderberry Syrup Last in the Fridge?
I’m not really sure but personally I placed the syrup in a mason canning jar while it is still slightly warm. This can help create an air-tight and stay in the fridge up to several months. However I only keep one jar refrigerated and the rest I freeze and thaw as needed.
How Much Elderberry Should You Take?
Since I mainly use it as a preventative remedy, I take 1 teaspoon a day (up to 1full tbsp) during peak cold and flu season but half that for kids can also be effective.
Although there is a lot of evidence showing the benefits of elderberries there is still much to be learned about its immune boosting effects. Don’t forget sourcing quality matters when choosing your elderberries and since I don’t have a local reliable source I tend to purchase from here. If you have questions feel free to open up convo with your doctor.
I love eating bone broth and soups during the winter months to help nourish my body but it’s not just a wintertime immune supporting option-it’s a great year round food choice for overall wellness support!
Used as a healing elixir, in soups, and even as a key component to gut healing in diets such as the GAPS diet the nutritional benefits from organic chicken or beef bones (and its gelatin and minerals dense properties) has been a staple in my home for a few years now.
What exactly is Bone Broth?
Bone broth is the liquid from slow simmered and brewed bones which in turn release nutrients from the bone marrow into the water. The nutrient dense broth creates a dish high in anti inflammatory and immune boosting properties.
Benefits of Bone Broth
2. Protects your joints: The collagen from bones slow simmered breaks down into a protein called gelatin, an amino acid that helps support joints. Bone broth is also an amazing source of chondroitin and glucosamine which have been shown to reduce joint pain.
3. Fights inflammation: Glycine and arginine which are amino acids found in bone broth have been shown to have high anti inflammatory effects². Chronic inflammation can lead to a number of diseases so consuming a diet high in anti-inflammatory foods is important to overall health and wellness.
Where to Get Bones
If you aren’t purchasing organic whole chicken, then ask your local grocer or butcher for grass fed bone in meat and you may just get some for free!
How Much to Drink
There are a variety of thoughts on this one however I have found having a cup of bone broth daily or a couple of times a week is quite beneficial.
The Bottom Line
Bone broth contains many nutrients which have great health benefits. Adding it to your families diet can be quite beneficial on many levels.
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