Elderberry tea, crafted from the berries of the elder tree (Sambucus nigra), has a rich history as a healing brew. Native to Europe and North America, elderberries are revered for their potent health benefits.
Packed with antioxidants, vitamins, and flavonoids, elderberry tea is a trusted ally for boosting immunity, soothing inflammation, and supporting cardiovascular health.
Whether you’re looking to stay healthy during cold seasons or simply enjoy a delicious cup of herbal tea, elderberry tea offers more than just great flavor; it’s a powerhouse of wellness waiting to be explored.
#1. Enhances Immune Function
Elderberries are loaded with anthocyanins, a type of antioxidant that supports your body’s defense mechanisms. They help reduce the severity and duration of colds and flu by enhancing immune activity.
According to a 2019 study published in Nutrients, elderberry extract significantly reduced cold symptoms in air travelers.
#2. Reduces Inflammation
Elderberries contain polyphenols, which help regulate the body’s inflammatory response. Chronic inflammation is linked to various health issues, including arthritis and cardiovascular disease.
Drinking elderberry tea can soothe discomfort and support joint health naturally.
#3. Supports Cardiovascular Health
Rich in quercetin, elderberries improve the strength and integrity of blood vessels. Quercetin has been shown to help maintain healthy blood pressure levels.
Additionally, elderberry’s antioxidants protect lipids in your bloodstream from oxidation, which is essential for heart health.
#4. Promotes Respiratory Wellness
Elderberry tea may ease congestion and support healthy respiratory function. Its antiviral properties have been traditionally used to relieve sinus infections and support easier breathing during colds.
#5. Boosts Skin Health
The high antioxidant content in elderberries protects your skin from oxidative damage. These antioxidants promote collagen production, keeping your skin firm and youthful.
Elderberry tea is a soothing and hydrating way to nourish your skin from within.
How to Brew Elderberry Tea
Brewing elderberry tea is simple, but to fully enjoy its health benefits, it’s important to prepare it correctly. Follow these steps for a flavorful and nourishing cup:
Ingredients
- 1 ¼ cups of water
- 2–3 teaspoons dried elderberries
- 1 cinnamon stick or 3–4 slices of fresh ginger (optional)
- 1 teaspoon dried echinacea (optional for extra immune support)
- Raw honey or preferred sweetener (optional)
Instructions
1. Combine Ingredients:
To begin making elderberry tea, combine the ingredients: add water, dried elderberries, and optional cinnamon or ginger to a pot. Then, bring the mixture to a boil.
2. Boil and Simmer:
Once boiling, reduce the heat to a gentle simmer. Cover the pot and simmer for 20 minutes to extract the beneficial compounds.
3. Add Echinacea (Optional):
 If you’re using echinacea, add it after the simmering process is complete, and then let the tea steep for an additional 5 minutes with the lid on.
4. Strain and Serve:
Next, strain the tea using a fine mesh strainer to remove the solids. Finally, you can sweeten the tea with honey or another natural sweetener if desired.
5. Serve Warm or Cold:
Elderberry tea is delicious and served both hot and chilled, so you can enjoy it according to your preference.
How to Use Elderberry Tea Effectively
1. As a Daily Immune Booster
You can drink one cup daily, especially during the cold and flu season, to strengthen your immune system. Incorporate it into your morning routine alongside breakfast for a daily wellness ritual.
2. For Seasonal Support
At the first sign of a cold or flu, consume 2–3 cups per day to help reduce symptoms. To enhance its antiviral effects, you should add fresh ginger or echinacea to the tea.
3. To Soothe a Sore Throat or Cough
Drink it warm, adding a teaspoon of raw honey to coat and soothe your throat. You can combine with lemon juice for extra vitamin C to support recovery.
4. As a Heart Health Companion
Drink one cup in the evening as part of a relaxing routine. The antioxidants in elderberry tea can support heart health and overall relaxation.
You can pair it with a light snack rich in omega-3s (like walnuts) for added cardiovascular benefits.
5. For Skin Health
Drink it regularly to boost hydration and antioxidant intake for glowing skin.
You just need to use cooled elderberry tea as a toner by applying it directly to your face with a cotton pad for a refreshing antioxidant boost.
Cautions and Precautions
While elderberries are safe when prepared correctly, raw elderberries contain cyanogenic glycosides, which can be toxic if consumed in large quantities. Always cook elderberries to neutralize these compounds.
Pregnant or breastfeeding individuals should consult a healthcare provider before regular use, as studies on elderberry safety during these stages are limited.
Additionally, individuals with autoimmune conditions should monitor their response, as elderberry’s immune-boosting properties may interact with certain conditions.
Disclaimer
This article is for informational purposes only and is not a substitute for professional medical advice.
Always consult a healthcare provider before introducing new herbs into your routine.
Why Elderberry Tea is Your Secret to a Healthy Lifestyle and How to Brew It Perfectly
