European elder is also known as elderberry or its Latin name Sambucus nigra. Dietary supplements of this berry may be effective for treating sinus infections when you are on antiobiotics, and some individuals take elderberry for its potential benefits in treating flus, colds and constipation, according to the National Center for Complementary and Alternative Medicine. Elderberry may be part of a healthy diet for your blood pressure, but it can cause dangerous side effects.
High blood pressure, or hypertension, increases your risk for heart disease, stroke and kidney disease. Some ways to maintain a healthy blood pressure, or lower your blood pressure if it is already high, are to exercise regularly with your doctor's approval, avoid caffeine and tobacco and reduce your stress levels, according to MayoClinic.com. A balanced diet is another way to maintain a low blood pressure, and elderberries may provide some nutritional benefits. No current evidence demonstrates that elderberry lowers blood pressure.
Potassium
Elderberry is an excellent source of potassium, which is an essential mineral for regulating your blood pressure, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Healthy people should get at least 4,700 mg potassium per day, but the average American gets less than 60 percent of this amount. Each cup of raw elderberry supplies 406 mg potassium, or a similar amount as in other good sources, such as 1 cup of milk, a banana or 1/2 cup of spinach or tomato sauce.
Vitamin C and Dietary Fiber
A cup of raw elderberries provides 52 mg vitamin C, or 87 percent of the daily value. Vitamin C is a heart-healthy antioxidant, and a potential benefit of a high intake is that it may lower blood pressure in individuals with hypertension, according to the Linus Pauling Institute Micronutrient Information Center. Elderberry is also a rich source of dietary fiber, with 10 g per cup, or 40 percent of the daily value. A high-fiber diet may support a healthy blood pressure. The evidence for the role of vitamin C and dietary fiber for preventing or reducing high blood pressure is not conclusive.
Other Information
A low-sodium diet supports a healthy blood pressure, and elderberry has only 9 mg sodium per cup. Healthy adults should have no more than 2,300 mg sodium per day, and individuals with high blood pressure should further limit intake to 1,500 mg per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. The University of Maryland warns that elderberry can be poisonous when it is unripe or uncooked, and it can interfere with medications.
References
- University of Maryland; Elderberry; Steven Ehrlich; December 2009
- U.S. Department of Agriculture: Fruits and Fruit Juices
- Linus Pauling Institute Micronutrient Information Center; Dietary Fiber; Victoria Drake; August 2009
- National Center for Complementary and Alternative Medicine: European Elder (Elderberry)
- Linus Pauling Institute Micronutrient Information Center; Vitamin C; Victoria Drake; November 2009
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
