After recently being declared a superfood by the sages of health and fitness, elderberries have now been cast into nutritional aristocracy.

Sure to be soon scooped off the shelves by fitness freaks the world over as the next answer to Acai, the berry is guaranteed to raise the usual hype. But fear not pugilists, as this hype is well justified.

Elderberries don’t just lend themselves to middle-aged moms looking to shed their wobbly bits – they can in fact be a fighter’s lethal weapon inside the Octagon. And here’s why...

1: A TIGHT GUARD

Experts state that after a heavy session at the gym your immune system is seriously reduced for up to 72 hours. This means you’re a walking target for germs and bacteria. Elderberry boosts the production of cytokines, which regulate the immune system.

So scoffing a handful of elderberries after a workout will ensure you’re not tapping out to the flu the following day.

2: INCREASED DEFENSE

Elderberries also include anthocyanins, the purple pigments which pack more antioxidant power than vitamins E and C, thus preventing the oxidation of disease-causing free radicals.

3: GOODBYE CHOLESTEROL

As elderberries prevent the oxidation of harmful free radicals, this in turn stops a build-up of the bad LDL cholesterol in your arteries, meaning a reduced risk of heart disease. Let’s face it, a fighter’s heart is their greatest weapon, so it’s essential to look after the ticker before the clock runs out and the final bell rings...

4: JOINT VENTURE

Delve into the world of elderberries and you’ll find they’re a great anti-inflammatory. This means it can relieve joint pain and encroaching arthritis for all the old-hand warriors who’ve been hitting the bags since Hulk Hogan was a hollerin’.

5: BREATHE DEEPLY

Ever tried sparring with a blocked-up nose? Not fun is it?

When you’re bunged-up, you’re forced to breathe out of your mouth.

If you’re not biting down on your mouthpiece when someone hands you a haymaker, it’s guaranteed your jaw will rattle straight across the Octagon. Fortunately, elderberries are said to ease congestion by stopping the swelling of mucous membranes, meaning you’ll be breathing easy when the gloves touch.

6: MAKE THE CUT

Elderberries are a natural diuretic, meaning they reduce water retention. This is great for fighters who don’t want the added weight of fluid in their bodies when it comes to the final stages of cutting weight for a bout.

Be careful though, because too much can result in diarrhea, and no one wants to pull a Tim Sylvia...

7: SERVE CHILLED

Fighting stressed is no way to win a title. When your body produces the stress hormone, cortisol, this can have detrimental affects on your performance. Studies have shown elderberries naturally reduce cortisol, helping you to smile when you smackdown.

8: NO TIME TO REST

If you’re a nine-to-fiver without a second to spare, and get enough of a workout just trying to dash to the gym before work, elderberries are the perfect training partner pre and post-workout. Small, light and portable, you can throw these little nutritional bombs down your neck in minutes.