Stock Up NOW On Late Summer Berries To Beat Seasonal Colds And Flu Later

Some of the most powerful foods we know become ripe in August

One of the reasons to LOVE August, besides it still being summertime, is that some of the best berries of the season become available this month.

Dark, rich in flavor, and bursting with antioxidants, August provides us with some powerful allies to ward off the cold and flu season that seems to return every year with the cooler fall weather.

Let’s take a look at a few of the most potent whole foods available that can boost your immunity and let you sail through the cold season unscathed.

---

The Naturalized Human is a reader-supported (AI-free) publication exploring the mind-body-food connection. The generous contributions of paid subscribers and benefactors help keep most of the content free for everyone to use. Don’t miss a post - subscribe today.

---

The health benefits of eating berries

Berries are like taking a great tasting multi-vitamin in each bite.

All berries contain Vitamin C and K, potassium, magnesium, and potent plant-based chemicals like polyphenols and carotenoids.

Polyphenols are a large group of water-soluble plant chemicals (aka. phytochemicals) that act as antioxidants in our bodies. That means they neutralize free-radicals that can cause cell damage, and that put you at risk for heart disease, Type II diabetes and cancer. You may see them called by other specific names such as flavonoids, phenolic acid, or polyphenolic amides. They include things like resveratrol in red wine, ellagic acid in berries, and curcumin in turmeric.

Berries are also rich in anti-inflammatory carotenoids. These are fat-soluble plant compounds and antioxidants that contribute to the rich colors of many fruits. These disease-fighting compounds are able to act in and around the cell membrane, which is a lipid (fat) bi-layer, and can neutralize free-radicals and reduce inflammation reactions.

The combination of nutrients found in late summer berries, and their stress-reducing, disease-fighting compounds make them a must-have addition to your pantry for a happier, healthier winter season.

Blackberries

Blackberries (Source: Canva Pro)

The combined vitamins, minerals and antioxidants in blackberries make them a go-to choice for fruits that become ripe towards the end of summer. Sweet and juicy, the rich dark color of blackberries comes from anthocyanins (polyphenols) which are known to help lower blood pressure, reduce plaque build up in arteries, increase blood flow to the brain, and slow the growth of cancer cells.

While some blackberries are considered invasive species in Canada, most notably the Himalayan blackberry in southwest British Columbia, there are domesticated and thornless varieties that are non-spreading/non-invasive making them safe to grow in home gardens.

But do your homework, because not all thornless blackberries provide the same incredible taste as their weedier cousins. I am lucky to have a delightful thornless blackberry variety that I got 25 some-odd years ago (and sadly no longer remember the variety name). It takes some effort to keep the bushes going because this variety is very susceptible to late spring frosts. It is, however, totally worth the effort to get the big rich berries that it provides!

I like to gobble them up fresh, and have to push myself to freeze some for winter treats and smoothies.

Elderberry

Elderberries (Source: Canva Pro)

At the polar opposite end of the spectrum from the big, sweet, and juicy blackberries are the elderberries. Snacking on this berry picked straight off the bush will leave you doubled over with stomach cramps and nausea, and may lead to vomiting and diarrhea. So don’t try that at home!

So why does elderberry make this list?

Because elderberry has been used for thousands of years as a traditional medicine to treat inflammation, fever and respiratory illnesses. Contrary to statements made on websites like WebMD and Healthline, there are many scientific studies relating to the anti-viral properties of elderberry. A 2021 study in the journal Food and Agricultural Immunology used standardized Elderberry extracts to demonstrate strong anti-viral effects in blood assays. And this is just one of the many studies being conducted on the efficiency of elderberry extracts.

I research elderberries back in 2019/2020 during the Covid outbreak when elderberry was being investigated as a powerful anti-viral against Covid. I find it fascinating that Google searches today are littered with misinformation about its ineffectiveness. Why? Perhaps because elderberry represents an effective way to treat colds and flu and that does not require a prescription? And if Big Pharma can’t make money off it, then they try to suppress its use.

While, you cannot use elderberry directly from the bush, you can easily turn freshly picked berries into tinctures, syrups, and jams right at home that are all safe to consume. Again, these methods have been in use by people around the world for thousands of years to take advantage of this powerful berry. Processing elderberries eliminates the toxicity otherwise found in the fresh berries, and renders them safe to consume.

I started with one elderberry (a gorgeous ‘thundercloud’ variety) on my farm, and have since added 4 more bushes. Not only do they make beautiful landscape shrubs, but having more than one increases berry yield significantly.

Elderberry tincture (Source: Canva Pro)

I prefer to make an elderberry tincture using fresh berries and vodka. At the first sign of a sniffle or scratchy throat, I start taking the tincture. Usually the symptoms dissipate without ever getting worse. Elderberry is my go-to cold remedy.

Black Huckleberry

Huckleberries (Source: Canva Pro)

I would be remiss if I didn’t talk about one of the best berries available in late summer - none other than our wild native black huckleberry here in British Columbia. It looks like a large, flattened, black-colored blueberry - LOL . But the taste is out of this world. So we are switching back to sweet and delicious berries to end our list!

Black huckleberries sustained First Nation communities in British Columbia ‘since time immemorial’ as the saying goes. Just like with blackberries, huckleberries are packed with polyphenols, vitamins and minerals.

They can be eaten fresh, dried or frozen. Both the berries and the leaves can be used to make tea. Huckleberry is particularly effective at stabilizing blood sugar fast.

But before you rush out to the mountains to collect wild huckleberries, remember that these bushes and berries sustain dozens of species anywhere the patches are found. Huckleberries are critical to the survival of many bird and rodent species. They are also the primary source of nutrition for bears, where the sugars in the berries help them fatten up for winter hibernation.

So if you go out wild harvesting, remember to take only what you will use (without wasting) and never take everything from one patch or area. In order for there to be berries year after year, the natural berry cycles and distributions via birds and animals needs to remain intact. The overharvesting of wild huckleberries can be extremely detrimental to the entire watershed - so remember to harvest ethically.

The easy way to beat colds and flu

Making late season berries a regular part of your fall and winter diet is the easiest way to boost your immune system and ward off nasty cold and flu bugs. Blackberries and huckleberries are easy to add to your favorite smoothy recipe, mashed on toast, or as a light homemade syrup/dressing on fruit or veggies salads.

Elderberry takes a little more work, but the anti-viral potential of this berry makes it well worth the effort. It only takes a cup or two of elderberries to make all the tincture needed for the winter, and a little more if you want to make syrup or jam.

Being sick in the fall and winter is not inevitable. Eating a diet rich in whole foods, including late summer berries, can help you breeze through in good health.

What’s your favorite summer berry recipe? Share it in the comments.