Using Elderflower for Winter Immune Support

Winter brings chilly nights, cozy gatherings, and unfortunately, a spike in colds and flu. While most people stock up on vitamin C and zinc, there’s a lesser-known botanical gem worth adding to your winter health arsenal: elderflower. Known for its delicate flavor and powerful medicinal properties, elderflower has been used for centuries to bolster immune function, fight off respiratory infections, and add a touch of magic to the winter season.

What is Elderflower?

Elderflower is the blossom of the Sambucus nigra plant, a small tree native to Europe but now found worldwide. The flowers, typically harvested in spring and early summer, are dried and used in teas, syrups, tinctures, and more. Elderflower’s medicinal properties have been recognized in traditional European herbalism and are increasingly backed by scientific research.

Scientific Basis of Elderflower’s Immune Benefits

Elderflower is rich in bioactive compounds that support immune health. Key constituents include:

• Flavonoids (quercetin and rutin): Antioxidants that reduce inflammation and enhance immune response.

• Phenolic acids: Compounds that fight oxidative stress and support cellular repair.

• Triterpenes: Anti-inflammatory agents with antiviral properties.

• Antimicrobial and expectorant properties: Elderflower has been shown to inhibit the growth of pathogens and ease respiratory congestion.

A 2016 study in Frontiers in Pharmacology highlighted the antiviral properties of elderflower, particularly against influenza A and B. The flowers help prevent viruses from attaching to host cells, reducing the likelihood of infection and potentially shortening illness duration.

Elderflower in Traditional Medicine

Historically, elderflower has been used to:

• Ease fevers: Known as a diaphoretic, elderflower promotes sweating, which can reduce fever.

• Soothe colds and flu: Its anti-inflammatory and expectorant properties ease congestion and support respiratory health.

• Support skin health: Its astringent and anti-inflammatory compounds make it effective in soothing skin irritations.

Incorporating Elderflower into Your Winter Routine

Elderflower’s mild floral taste makes it an excellent addition to teas, syrups, and even culinary dishes. Below, I share two food recipes and five medicinal recipes that make elderflower a winter staple.

2 Food Recipes Featuring Elderflower

Elderflower Lemon Scones

Ingredients:

• 2 cups all-purpose flour (or gluten-free flour blend)

• 1/4 cup sugar

• 1 tbsp baking powder

• 1/4 tsp salt

• 1/2 cup unsalted butter, chilled and cubed

• 1/2 cup buttermilk (or plant-based milk with 1 tsp vinegar)

• 2 tbsp elderflower cordial

• Zest of 1 lemon

• 1/2 tsp vanilla extract

Instructions:

1. Preheat oven to 375°F (190°C).

2. In a bowl, combine flour, sugar, baking powder, and salt.

3. Cut in butter until the mixture resembles coarse crumbs.

4. Mix buttermilk, elderflower cordial, lemon zest, and vanilla in a separate bowl.

5. Gradually add wet ingredients to dry, mixing until just combined.

6. Roll dough into a circle and cut into wedges. Bake for 15-18 minutes until golden.

Winter-Spiced Elderflower Mocktail

Ingredients:

• 1/4 cup elderflower syrup

• 1/2 cup sparkling water

• 1/4 cup unsweetened cranberry juice

• 1/2 tsp grated ginger

• Lemon wheel and fresh thyme for garnish

Instructions:

1. In a glass, combine elderflower syrup, cranberry juice, and grated ginger.

2. Add ice and top with sparkling water.

3. Garnish with a lemon wheel and thyme.

5 Medicinal Recipes for Elderflower

Elderflower Immune Tea

Ingredients:

• 2 tsp dried elderflower

• 1 tsp dried peppermint

• 1 tsp dried yarrow

• 1 cup boiling water

Instructions:

1. Combine herbs in a teapot or infuser.

2. Pour boiling water over the herbs and steep for 10 minutes.

3. Strain and enjoy up to 3 cups daily during cold and flu season.

Elderflower & Honey Cough Syrup

Ingredients:

• 1/2 cup dried elderflower

• 1/4 cup dried thyme

• 1 cup water

• 1 cup raw honey

Instructions:

1. Simmer elderflower and thyme in water for 20 minutes.

2. Strain and mix the herbal infusion with honey.

3. Store in a sterilized jar and take 1 tsp as needed.

Elderflower Steam for Congestion Relief

Ingredients:

• 2 tbsp dried elderflower

• 1 tbsp dried chamomile

• 1 quart boiling water

Instructions:

1. Place herbs in a bowl and pour boiling water over them.

2. Lean over the bowl, cover your head with a towel, and inhale the steam for 10 minutes.

Elderflower Tincture

Ingredients:

• 1/2 cup dried elderflower

• 1 cup vodka or brandy (80 proof)

Instructions:

1. Combine elderflower and alcohol in a glass jar.

2. Seal tightly and store in a dark place for 4-6 weeks, shaking daily.

3. Strain and store in a dark bottle. Take 1-2 droppers as needed.

Elderflower-Infused Massage Oil

Ingredients:

• 1/4 cup dried elderflower

• 1/2 cup jojoba or almond oil

Instructions:

1. Gently heat the oil and add elderflower.

2. Let the mixture steep for 1-2 hours on low heat.

3. Strain and store in a clean bottle. Use for massage to soothe achy muscles and improve circulation.

Precautions and Considerations

While elderflower is generally safe, it’s essential to use it properly:

• Avoid raw elderflower: Raw parts of the elder plant, including flowers and berries, may contain toxic compounds that can cause nausea and diarrhea.

• Allergies: Those allergic to plants in the Adoxaceae family should use caution.

• Pregnancy and breastfeeding: Consult with a healthcare provider before using elderflower during pregnancy or lactation.

Elderflower and Winter Magic

Elderflower not only supports your body during the cold months but also carries a touch of enchantment. In folklore, elder trees were believed to house protective spirits, and their blossoms were used in love spells and rituals. For modern tea witches like myself, elderflower is a beautiful way to weave wellness and wonder into daily life.

Whether you’re sipping an elderflower mocktail or enjoying the soothing benefits of a cough syrup, this winter, let elderflower bring warmth, health, and a little magic to your days.

References:

• Hawkins, E. B., & Ehrlich, S. D. (2016). “Sambucus Nigra and Its Benefits.” Frontiers in Pharmacology.

• McKenna, D. J., et al. (2002). “Botanical Medicines: The Desk Reference for Major Herbal Supplements.”

• Wood, M. (2008). The Earthwise Herbal: A Complete Guide to Old World Medicinal Plants.