Blueberries are excellent sources of folate, potassium, and antioxidants. Having blueberries during pregnancy could offer a number of nutritional benefits for the expecting mother. Apart from boosting your maternal health and helping manage weight, they may be beneficial for your growing fetus too. So, are you keen to include these nutrient-dense, delicious berries in your pregnancy diet? Delve into this post as we explore the benefits, safety aspects, interesting recipes, and some tips to consume blueberries while pregnant.
What Are Blueberries?
The indigo-colored berries are the fruit of a flowering plant that grows in North America.
Blueberries are relatives of cranberries and bilberries i.e. all the three berries belong to the same family. (1)
Are Blueberries Good For Health?
Image: Shutterstock
Blueberries are a great inclusion for prenatal nutrition as they are a rich source of vitamin K, vitamin C, manganese, dietary fiber, phytochemicals, and copper (2). These nutrients are essential for your and your baby’s health during pregnancy.
Quick tipAre Blueberries Good For Pregnancy?
Blueberries are one of the best fruits to eat during pregnancy for several reasons:
1. Keeps Weight-Gain In Check:
- Pregnant women dread excessive weight gain during pregnancy. Blueberries are low-calorie and low-fat, so you can munch on them without worrying about gaining those extra pounds as they promote healthy weight gain.
2. Strengthens The Immune System:
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- Are you pregnant and dread illnesses and infections? Fret not! During pregnancy, your immunity is at an all-time low. In addition, you want to avoid popping pills while expecting. The delicious blueberries are rich in Vitamin C and can help boost your immune system. The essential nutrient also aids the absorption of iron in your body.
3. Reduces Stress:
- Are you suffering from the ‘pregnancy brain’? Do not worry. Blueberries are a storehouse of antioxidants. Regular consumption of the fruit can help protect your nerves from oxidative stress and boost your brain’s cognitive development and function!
4. Alleviates Constipation:
- The toilet ordeal every day adds to your pregnancy blues! Blueberries are a natural remedy and delicious cure for constipation and support digestive health. The fruit is also a rich source of dietary fiber and can help regulate your bowel movement.
5. Boosts Heart Health:
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- Blueberries are a wonderful source of antioxidants and help to protect you from developing cardiovascular complications. Eating blueberries while pregnant keeps the threat of preeclampsia at bay! Also, being a low-glycemic index fruit, it helps reduce the risk of gestational diabetes. In addition, these berries are rich in folate, which aids in preventing birth defects in babies.
6. Lowers Blood Pressure:
- Blueberries are rich in bioactive compounds with antioxidant capacity, which may help mitigate oxidative stress, a critical factor in hypertension. A study revealed that regular consumption of blueberries by pre-hypertensive individuals has shown a significant reduction in diastolic pressure (3). As per another study, continued consumption of blueberries for eight weeks decreased arterial stiffness, lowering both systolic and diastolic blood pressure by 5-6% (4). Thus, including blueberries in the diet during pregnancy could help manage blood pressure.
7. Improves Cognitive Function:
- Blueberries, rich in polyphenols, can potentially improve measures of cognitive performance, specifically in short and long-term memory and spatial memory (5). The flavonoids present in blueberries have also been shown to improve mental health, concentration, focus, and brain activity (6).
Did you know?Do Blueberries Offer Any Health Benefits For The Baby?
Blueberries can work wonders for the growth and development of the little one in your womb in the following ways:
1. Bone Development:
- The blueberries contain polyphenols, a compound that aids the development of the bones in the fetus and can be beneficial for the baby’s overall health and brain development.
2. Prevents premature delivery:
- Premature delivery has become a common problem these days. According to the US Centers for Disease Control and Prevention (CDC), the preterm birth rate experienced a 4% increase from 2020 to 2021, reaching 10.5% compared to the previous 10.1%. Including blueberries in your healthy, well-balanced diet may help prevent issues that can cause preterm birth.
3. Prevent Low birth weight baby:
- Pregnant ladies who consume blueberries reduce the risk of low birth weight of their newborns.
Things To Remember
- Blueberries have innumerable health benefits, but one has to be careful while selecting the fruit. That means while you are going for blueberry shopping do ensure that you pick organic ones since they are pesticide free.
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- Also, please consult your doctor before adding blueberries to your pregnancy diet.
- Remember that consuming anything in moderation does not spell danger.
Blueberries Recipe For Pregnant Women
Here is a yummy treat to pamper your taste buds during pregnancy in a healthy way:
Blueberry Salad:
Image: Shutterstock
You Will Need:
- ½ a cup of Strawberries (Chopped)
- ½ a cup of Blueberries (Chopped)
- 1 Banana (Sliced)
- 2 Tbsp Lemon juice
- 3 Tbsp Sugar
How To:
- In a bowl mix strawberries and blueberries together.
- Add some sugar and lemon juice into the bowl and toss the berries again. Now put the bowl in the refrigerator for about 30 minutes.
- Add banana slices before serving.
- Now you know you can binge on blueberries as a healthy snack! Why wait? Go ahead and grab a bowl!
Describing how she satisfied her craving for blueberry muffins during pregnancy, Lindsay, a mother, states baking them herself using a simple recipe, “I spent much of last week thinking about the perfect blueberry muffin, so much so that I went up to my cafeteria at work two mornings to see if they had any to offer. But, alas, their muffin selection was restricted to banana nuts and chocolate chips. So I made up my mind to make some this weekend instead.”
She discloses this step-by-step process of baking the blueberry muffins: “Preheat the oven to 375 degrees. Cream butter, sugar, and salt until light and fluffy. Add eggs one at a time, beating well after each addition. Mix in baking powder. Alternate flour and milk until everything is well incorporated. Mash up 1/2 cup of the fresh blueberries and mix into the batter. Fold in vanilla and remaining blueberries. Fill muffin tins 3/4 or so of the way full. Bake for 25-30 minutes. Cool in pan for five minutes and then either remove from pan or tip the muffins on their sides (to avoid steaming the muffins). Eat and enjoy (i).”
Quick tipFrequently Asked Questions
1. Can I eat frozen blueberries when pregnant?
Frozen berries can be safe when bought from a trusted source and packed hygienically. Avoid frozen berries from untrusted sources or not sold in a sealed pack since they may be contaminated with pathogens (7).
2. Are blueberries good for fertility?
Berries are a good source of vitamin C, which enhances iron absorption. This may help lower the risk of ovulatory infertility (8).
3. How many blueberries can I eat a day?
You may have up to a cup of blueberries daily across various meals. Studies show that consuming a cup of blueberries a day may improve cardiovascular health (9).
4. What are the side effects of eating blueberries?
Some individuals may be allergic to berries, including blueberries. Signs of blueberry allergy are similar to other food allergies and include nausea, vomiting, diarrhea, skin rashes, and nasal congestion (1).
5. Can blueberries make a baby sick?
Eating blueberries in excess or eating blueberries if you are allergic to them may affect the fetus. However, more research is needed to determine if these scenarios cause any problems. Eating blueberries in small quantities is not usually associated with any fetal problems (10).
6. Are blueberries acidic?
Blueberries have a pH between 3 to 4, and it is acidic. Anything measuring below 6.9 on the pH scale is acidic. It is not recommended to consume blueberries if you have gastroesophageal reflux disease (GERD) or acid reflux to avoid discomfort (11).
Blueberries are a good source of many vitamins and minerals that make them safe for consumption while pregnant. Consuming blueberries during pregnancy could strengthen your immunity and reduce stress and constipation. Therefore, consult your doctor on when and how to eat blueberries while expecting. Also, be careful while picking the fruits in the market. Ensure to pick fruits that are organic and insect-free. Alternatively, eat fresh fruits to reap most of its benefits. If you notice any concerning signs after having them, avoid their intake and seek prompt medical attention.
Infographic: Health Benefits Of Blueberries During Pregnancy
Blueberries are rich in vitamins and minerals essential for the mother and baby’s health during pregnancy. You can consume blueberries by adding them to your salad or blending them in a smoothie. Scroll through this infographic to discover the various health benefits of blueberries during pregnancy. Illustration: Momjunction Design Team
Key Pointers
- Blueberries are a rich source of folate and antioxidants.
- Consuming blueberries during pregnancy can reduce stress, promote heart and immune health, and decrease the likelihood of constipation.
- Blueberries can also help prevent premature birth and aid in the baby’s bone development.
- Pregnant women can include blueberries in their diet by adding them to fruit salads or making smoothies with them.
Illustration: Is It Safe To Eat Blueberries During Pregnancy?
Image: Stable Diffusion/MomJunction Design Team
Personal Experience: Source
MomJunction articles include first-hand experiences to provide you with better insights through real-life narratives. Here are the sources of personal accounts referenced in this article.
i. Pregnancy cravings and blueberry muffins.https://eatthinkmarried.blogspot.com/2012/06/pregnancy-cravings-and-blueberry.html
References
- Blueberry.
https://medlineplus.gov/druginfo/natural/1013.html - Blueberries and Health.
https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2014/blueberries-and-health/ - Angélica Markus Nicoletti et al., (2015); Blueberry Bioactive Properties and Their Benefits for Health: A Review.
https://www.neliti.com/publications/263645/blueberry-bioactive-properties-and-their-benefits-for-health-a-review - Wilhelmina Kalt et al., (2020); Recent Research on the Health Benefits of Blueberries and Their Anthocyanins.
https://www.sciencedirect.com/science/article/pii/S2161831322002538?via%3Dihub - The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized controlled trials.
https://www.sciencedirect.com/science/article/abs/pii/S0889159118311954 - 6 Ways Blueberries Can Improve Brain Health.
https://blog.ochsner.org/articles/6-ways-blueberries-can-improve-brain-health - Making imported frozen berries safe to eat.
https://www.mpi.govt.nz/food-safety-home/safe-eat/making-frozen-berries-safe-to-eat/ - Foods That Can Affect Fertility.
https://www.eatright.org/health/pregnancy/fertility-and-reproduction/fertility-foods - Eating blueberries every day improves heart health.
https://www.sciencedaily.com/releases/2019/05/190530101221.htm - What Are Some Blueberry Allergy Symptoms?.
https://familymedicineaustin.com/what-are-blueberry-allergy-symptoms/ - Which Foods Are Acidic?.
https://goaskalice.columbia.edu/answered-questions/which-foods-are-acidic/ - The Health Benefits of Blueberries
https://health.clevelandclinic.org/benefits-of-blueberries/
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