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Is it safe to eat blackberries while pregnant? Blackberries are a delectable addition to any diet. Many people may love the juicy blackberries, and some may have pregnancy cravings too. While there are numerous health benefits of blackberries, such as them being rich in many vitamins, fiber, and antioxidants, you may wonder about their safety during pregnancy. Read this post as we bring you information about the nutritional value, health benefits, and safety of blackberries for expecting mothers.
What Are Blackberries?
Blackberries are delicious, small, and versatile fruit belonging to the genus Rubus of the Rosaceae family and are native to northern temperate areas.
In ancient Greece and Rome, the berries were popular as a cure for mild infections. You can find clusters of pinkish-white blossoms of the fruit on the biennialiA plant that has a lifespan of two years. blackberry plant. The berries are fragile and possess a greenish core and smooth skin. Soft, juicy berries are black in color and warm, sweet, and slightly tart in taste.
Can You Eat Blackberries During Pregnancy?
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Yes! You can enjoy eating delicious blackberries while pregnant as it is considered a safe food. However, make sure you wash each berry individually before you consume it. Unwashed berries may contain harmful parasites, bacteria, and traces of pesticides that can lead to foodborne ailments, such as listeriosis and toxoplasmosis, harm your pregnancy and affect your health adversely.
Nutrients In Blackberries
Blackberries are rich in vital nutrients required for healthy fetal development.. In general, experts recommend eating two cups of blackberries daily (1). However, pregnant women must confirm the quantities that are safe for consumption for their condition since it may vary. The following chart from the USDA gives a detailed list of the nutrients present in one cup (150g) of blackberries (2).
| Water | 132g |
| Energy | 64.5kcal |
| Carbohydrates | 14.4g |
| Sugars (total) | 7.32g |
| Fat (total lipid) | 0.735g |
| Fiber (total dietary) | 7.95g |
| Calcium, Ca | 43.5mg |
| Iron, Fe | 0.93mg |
| Magnesium, Mg | 30mg |
| Phosphorus, P | 33mg |
| Potassium, K | 243mg |
| Sodium, Na | 1.5mg |
| Vitamin A, RAE | 16.5µg |
| Folate (Vitamin B9), total | 37.5µg |
| Ascorbic Acid (Vitamin C) | 31.5mg |
| Alpha-tocopherol (Vitamin E) | 1.76mg |
| Phylloquinone (Vitamin K) | 29.7µg |
| Choline, total | 12.8mg |
| Carotene, beta | 192µg |
Health Benefits Of Eating Blackberries During Pregnancy
Blackberries not only improve your taste while expecting but also ensure a healthy pregnancy. The benefits of blackberries during pregnancy are as follows:
1. Aids Fetal Brain Development:
Blackberry is a natural source of energy which prevents you from feeling fatigued and sluggish, particularly in the later stages of pregnancy. You can eat about five servings of the berries. The low sodium and fat content in the fruit promotes the appropriate development of your fetus’ brain. Also, its antioxidant properties protect the fetus’s brain from oxidative stress during the critical stages of fetal development.
2. Prevents Birth Defects:
Blackberries are a rich source of folate, a vital nutrient to prevent the risk of various congenital disabilities for your unborn baby. Eating blackberries during pregnancy prevents the risk of developing spina bifida, limb, congenital cardiovascular disability, and other kinds of congenital disabilitiesiA structural or functional abnormality present from birth. . Also, blackberries help reduce the risk of miscarriage.
Quick fact3. Treats Constipation:
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The fiber content in the blackberries promotes digestion and prevents the risk of digestive disorders thereby promoting maternal health. The insoluble fiber content promotes easy and effective water absorption in your large intestine and prevents constipation during pregnancy.
4. Strengthens Bones:
The calcium and magnesium content in the fruit strengthens your bones and teeth while expecting. Magnesium in blackberries facilitates easy absorption of potassium and calcium in your body and ensures healthy bones. Also, the mineral and nutrient content in the fruit ensures appropriate growth and development of the bones of your fetus.
5. Prevents Excessive Bleeding:
The Vitamin K content in blackberries promotes appropriate blood clotting and prevents the risk of excessive bleeding during pregnancy. Also, content in the fruit promotes quick healing and prevents osteoporosisiA condition that decreases bone mineral density and bone mass, increasing the risk of sudden fractures. .
6. Prevents Cancer Development:
Micronutrients in blackberries provide chemopreventive benefits, prevent the growth and development of malignant cells, and safeguard you from the harmful effects of cancer substantially. AnthocyaninsiA set of antioxidants or bioactive pigments that give various colors to fruits and vegetables. and phytochemicals content in this superfood provide anti-cancer benefits and inhibit the growth of tumors while expecting.
Things to know7. Healthy Heart:
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According to a study conducted by researchers from the University of Kansas Medical Center, USA, it was discovered that among a total of 39,212,104 hospitalized pregnant patients, approximately 11.3% experienced cardiovascular disease (CVD). This highlights the importance of maintaining a healthy heart during pregnancy.
Anthocyanins and other flavonolsiA type of compounds found in fruits and vegetables that have antioxidant, anti-inflammatory, and anti-microbial properties. in the blackberries help you have a healthy heart. The fiber and magnesium content in the fruit prevent the risk of blockage in your arteries and triggers smooth blood circulation. Thus, eating blackberries during pregnancy protects you from several heart-related ailments such as atherosclerosisiA condition that causes accumulation of plaque on the inner part of the arteries making them thick and hard. , heart attack, and stroke. Blackberries also reduce the risk of pre-eclampsia thus reducing the risk for heart diseases. However, if you are facing any pregnancy complications, you must consult your obstetric specialist about taking a natural treatment approach, such as consuming blackberries, to ensure healthy eating.
Frequently Asked Questions
1. Can blackberries help with pregnancy-related cravings?
Berries such as blackberries are juicy and have a tart flavor. They can be among the best fruits to eat during pregnancy to satisfy your cravings and are a handy addition to your list of healthy snacks (3).
2. Can blackberries be eaten raw, or should they be cooked during pregnancy?
Yes, blackberries may be eaten raw. However, make sure you wash them properly before eating to prevent the risk of food-borne illnesses. Also, prefer buying organic blackberries from local farmers or reputable brands.
3. Can blackberries cause gestational diabetes?
Expecting women can consume cranberries, blackberries, raspberries, strawberries, and blueberries during pregnancy. Berries are considered low in calories and good sources of micronutrients and antioxidants such as vitamin C, folic acid, manganese, potassium, and polyphenols. These nutrients have proven health benefits in people with diabetes (4). Hence, blackberries, when consumed in moderation, do not increase the risk of gestational diabetes.
4. Can blackberries cause allergic reactions during pregnancy?
Blackberries are not known to cause frequent allergies. However, a study shows the presence of two fruit allergens (5). Hence, allergic reactions due to blackberries cannot be ruled out entirely. Stop consuming blackberries and consult a doctor if you notice allergy symptoms after eating blackberries.
Loaded with various essential nutrients, eating blackberries during pregnancy is a healthy addition for the expecting woman and her baby. It offers numerous maternal benefits, such as treating constipation and protecting the woman from developing cancer. For the baby, it helps in the healthy development of the fetus’ brain, prevents birth defects, and many more. However, make sure to wash the blackberries properly before eating and eat in moderation. If you have an allergy to berries, it is best to avoid eating blackberries.
Infographic: Ways To Enjoy Blackberries During Pregnancy
Blackberries are a safe addition to a pregnancy diet. They are packed with various nutrients that benefit both mother and child. Moreover, you can relish them in multiple ways. Give the infographic below a read to find out ways to include blackberries in your pregnancy diet. Illustration: Momjunction Design Team
Key Pointers
- Pregnant women can consume fresh and thoroughly cleaned blackberries to avoid foodborne illnesses.
- Blackberries offer health benefits, including reducing constipation, fighting cancer cells, and improving bone health.
- Eating blackberries may help promote brain development and prevent genetic abnormalities in babies.
Illustration: Can You Eat Blackberries During Pregnancy?
Image: Dall·E/MomJunction Design Team
References
- The Small Yet Powerful Blackberry: Why You Should Eat Some Today.
https://health.clevelandclinic.org/benefits-of-blackberries/ - Blackberries, raw.
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102700/nutrients - 5 Snack Foods to Eat While Pregnant.
https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-snack-foods-to-eat-while-pregnant - Aaron Calvano et al; (2019); Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7202899/ - Gorji Marzban et al.; (2008); Screening and identification of putative allergens in berry fruits of the Rosaceae family: technical challenges.
https://pubmed.ncbi.nlm.nih.gov/19706970/ - 3 Power Foods That Will Change The Way You Eat During Pregnancy
https://sustainablefoodcenter.org/latest/cooking/3-power-foods-that-will-change-the-way-you-eat-during-pregnancy - Blackberry Fruit: Nutrition Facts and Health Benefits.
https://www.pubs.ext.vt.edu/content/dam/pubs_ext_vt_edu/spes/spes-366/SPES-366P.pdf
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