Anti-Inflammatory Elderberries

Video by Dr. Justin Thompson

As a Chiropractor in East Dallas, my goal is to help people with back pain not only through the adjustment and exercise but by educating on how to decreased inflammation through nutrition. The elderberry, renowned for its immune-boosting prowess, teams up with other anti-inflammatory fruits and veggies to create a symphony of health benefits. These tiny but mighty fruits pack a punch against physical discomfort and bolster the body’s defenses. The standard American diet is full of foods that cause inflammation. Inflammation is oftentimes at the root cause of chronic diseases and various aches and pains. Ensuring we are fueling our bodies correctly will help us live and feel better. There is research below that highlights the awesome health benefits that come with including the elderberries. Make sure you are purchasing elderberries from a reputable source. For elderberries to be effective and safely ingested, they must be prepared, grown and cultivated properly. Give this recipe a try because sipping on this luscious blend not only soothes inflammation but also supports the immune system, offering a delicious remedy for both body and soul.

Research

“Elderberry contains anthocyanins, a subset of flavonoids which may have immunomodulating and possibly anti-inflammatory effects”

“Among fifteen fruit samples, the best antiradical activity was reported for chokeberry and elderberry fruits.”

“Elderberry may be a safe option for treating viral respiratory illness, and there is no evidence that it overstimulates the immune system.”

“Extracts from berries have shown anti-inflammatory properties (inhibition of pro-inflammatory prostaglandins) due to the large amounts of anthocyanins that they contain. Anthocyanins had increased antioxidant activity, leading to a downregulation of the redox-sensitive nuclear factor—κB signaling pathway—from which the anti-inflammatory potential resulted.”

“The products obtained from elder fruits have preserved an important part of these useful substances (depending on the product obtained), and their introduction into the diet could have positive effects. The extracts could be used in a wider range of products, including products intended for certain categories of the population with special needs (children, the elderly, athletes, and people exposed to a toxic environment).”

Recipe
  • 1 handful kale or spinach
  • 1 cup RIPE, commercially bought elderberries (elderberries must be ripe to be utilized safely)
  • 1 cup blueberries
  • 1 banana
  • 1 avacado
  • 1-3 cups of water or coconut milk
  • 1 dose of your favorite protein powder (optional)

Blend until smooth and enjoy!

Resources

Pascariu O-E, Israel-Roming F. Bioactive Compounds from Elderberry: Extraction, Health Benefits, and Food Applications. Processes. 2022; 10(11):2288. https://doi.org/10.3390/pr10112288

Wieland, L.S., Piechotta, V., Feinberg, T. et al. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complement Med Ther 21, 112 (2021). https://doi.org/10.1186/s12906-021-03283-5

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Doctors, located in Lakewood at the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.