Lifestyle

Elderberry For Weight Loss- Simple Ways To Include It In Diet

It seems like the benefits of elderberry never end. The fruit does everything- treating inflammation, preventing heart diseases, and boosting immunity. Now, it has another benefit as a star in its belt- weight loss.

Combining elderberry with a healthy diet and exercise routine works wonders in shedding some extra pounds. How can you include elderberry in your diet to promote weight loss? Let’s find out!

What Is Elderberry And Its Benefits?

If you are into traditional medicine, you must have heard of elderberry. Elderberry is a small berry with a purple-bluish color and tart taste.

Elderberry, Sambucus nigra, is a medicinal plant native to Europe and America. The leaves, branches, and barks are poisonous and inedible, but the berries and the flower have immense health benefits.

It has been a natural treatment for flu and cold for many centuries. The plant is used for many diseases, including fever, stress, joint ache, constipation, burns, wounds, and breathing problems.

Elderberry is rich in antioxidants, vitamins, minerals, and dietary fibers. It supports your immune system, maximizes blood flow, and improves weight loss. Let’s get on to how weight loss with elderberry works!

How Does Elderberry Promote Weight Loss?

Research suggests weight loss is among the elderberry’s proven benefits. It was also found to be effective for obese people in different studies. The elderberry causes weight loss by three various means:

  • Lowering blood sugar levels
  • Decreasing inflammation
  • Promoting satiation

High blood sugar and chronic inflammation are both the culprits behind weight gain. When you have lower inflammation, your weight remains normal.

Also, elderberry contains several fibers. It promotes satiation and reduces the amount of food you eat. Thus, you get to lose weight without starving yourself.

It is worth driving home that elderberry alone will not help you lose weight magically. It can never help you reduce body fat alone. It would help if you crafted a healthy diet with a daily exercise routine. When you follow this correct pattern, elderberry can help a lot!

4 Easy Recipes To Include Elderberry In Your Diet

You can use elderberry in various forms, including tea, jam, syrup, pies, and more. You can also boil the berries directly. Moreover, you can get supplements like elderberry gummies, tablets, and capsules from a trusted manufacturer.

Here are a few easy recipes to include elderberry in your diet.

1.     Elderberry Tea

It promotes hydration and satiation, promoting weight loss. Elderberry tea is an easy recipe that you can make at any time.

What do you need?

Water – 1 cup

Elderberries – 5 to 6

Turmeric or cinnamon – a pinch (if wanted)

What to do?

  • Add water to a boiling pan and add elderberries, cinnamon, or turmeric.
  • Boil for 10-15 minutes, and let the liquid cool.
  • Strain the elderberries and enjoy a warm cup of elderberry tea.

2.     Elderberry Soup

The elderberry soup works well as a dinner appetizer or an evening snack. It provides delicious taste and healthy nutrients all at once!

What do you need?

Water – 1liter

Elderberry – 5 ounces

Cornstarch – 1 ½ teaspoons

Apples – ½ pounds (peeled and diced)

Lemon peel – 1

Sugar – as per taste

What to do?

  • Add 2 cups of water and elderberries to a pot and bring it to a boil. Simmer on a low stove for 10-15 minutes.
  • Let it cool down and puree in a blender. Now put it back in the pot.
  • In a separate bowl, mix cornstarch with one tablespoon of puree. Add it into the pot with continuous stirring to thicken it.
  • Add remaining water and apples to another pot and bring it to a boil. Add lemon peel to the pot and simmer for 10 minutes.
  • Remove the peel and add the apple mixture to the elderberry puree.
  • Now add sugar and serve warm. It will make you a good snack.

3.     Elderberry Syrup

What do you need?

Elderberry – 1 cup

Water – 3 cups

Ginger – 1 teaspoon (sliced)

Cinnamon – 1 teaspoon

Cloves – 1 teaspoon

Honey – 1 cup

What to do?

  • Add all the ingredients to a pot, except for honey. Let it boil and keep on simmer for about an hour.
  • Cool it down and strain the liquid.
  • Keep the clear liquid in a jar, add a cup of honey, and mix.

You can refrigerate this syrup for 3-4 weeks without worries.

4.     Elderberry Jelly

You can use elderberry jelly on a sandwich or cake or eat it directly- it works every way!

What do you need?

Elderberry – 3 lbs

Lemon juice – ¼ cup (freshly squeezed)

Pectin – 1 ounce

Sugar – 4 ½ cups

Butter – ¼ teaspoon

What to do?

  • Put the elderberries in a pot and mash them with a potato masher. Boil the berries in their own juice.
  • Let it simmer for 10 minutes and remove from heat.
  • Strain the liquid from the berries mixture. Leave it in a sieve for an hour.
  • Place 3 cups of juice in another pot. Add lemon juice and pectin and boil on high heat.
  • Add sugar and butter, and stir. Bring it to a boil again.
  • Remove from heat, pour the mixture into a canning jar, and let the jelly cool down.

Last words!

Elderberry is a proven wonder for weight loss. It improves your body functions, controls blood sugar, and reduces inflammation, significantly decreasing obesity. Include a good diet, workout, and elderberry in your routine for an incredible outcome!

Huynh Nguyen

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