Blueberries in Pregnancy – Benefits, Side-Effects, and Precautions

Blueberries and pregnancy go well together, as blueberries are generally considered a safe and nutritious fruit that can support both maternal health and fetal development. Rich in antioxidants, fibre, vitamin C, and other essential nutrients, blueberries can be a healthy addition to a balanced pregnancy diet. According to the World Health Organization (WHO), adults, including pregnant women, should consume at least 400 grams of fruits and vegetables daily to help reduce the risk of chronic diseases and support overall health (1).

In this article, we will take a look at the advantages of eating blueberries in pregnancy, some delicious recipes you can make and also if there and any side effects of consuming the berries. Let’s read!

Is It Safe to Eat Blueberries During Pregnancy?

It is absolutely safe to eat blueberries during pregnancy 3rd trimester, 2nd trimester and 1st trimester (2). However, consuming the fruit in excess quantity is not advisable.

Nutrition in Blueberries

Let’s take a look at the nutritional value of 148 g of fresh blueberries (3).

Health Benefits of Eating Blueberries During Pregnancy

Blueberry is good for pregnancy. They are not just tasty but are rich in nutrients that are required during pregnancy. Here are a few benefits of consuming blueberries while pregnant.

For Mother

1. Blueberries are rich in potassium, which helps in preventing and controlling hypertension during pregnancy.
2. They also contain vitamin C, which helps in strengthening immunity, and therefore, prevents infection during pregnancy (4).
3. Being a good source of soluble and insoluble fibre, blueberries help in digestion and prevent haemorrhoids and constipation during pregnancy (5).
4. They help pregnant women to keep weight gain in check (6).
5. The fruit is abundant in antioxidants, which help in reducing stress during pregnancy (4).
6. Eating blueberries during pregnancy helps prevent pre-eclampsia.
7. Blueberries contain many minerals and vitamins, including calcium and vitamin K, which are vital to bone health.

For Baby

1. Blueberries contain folate, which is essential to prevent congenital disabilities such as spina bifida.
2. They are rich in calcium and polyphenol that helps in the development of bones in the foetus (7).
3. The vitamin C present in the fruit helps the body to absorb iron which reduces the risk of low birth weight in newborns.
4. The calcium in blueberries also forms the skeleton of the foetus and preserves healthy teeth, hair and nails of the mother.
5. Blueberries are an excellent natural source of folic acid, which is vital to prevent neural tube defects, which are life-threatening birth defects related to the brain, spine or spinal cord of the baby (8).
6. The berries are low in fat and calories and supply key vitamins and minerals that encourage the normal growth of the baby.

Side Effects of Eating Blueberries During Pregnancy

Here are the side effects of consuming blueberries while pregnant.

• They can trigger an allergy or rash.
• Since blueberries are rich in vitamin K, eating too many berries can cause bleeding.
• Consuming too much of the fruit can cause bloating, stomach ache, and diarrhoea.
• Consuming excess fruit might lower blood pressure as well as might drop blood sugar levels below average.

How Many Blueberries Can You Eat During Pregnancy?

A single serving of fresh blueberries, just 1/2 cup, gives 10 per cent of the daily recommended value.

Blueberry Recipes During Pregnancy

Looking for tasty ways to include blueberries in your pregnancy diet? Here are some easy and pregnancy-friendly blueberry recipes that are both delicious and nourishing for you and your growing baby.

1. Blueberry Pancake

Ingredients

• Half a cup of organic rolled oats
• A pinch of salt
• 2 tsp. honey
• ½ tsp. baking powder
• 1 egg
• 1 tsp. vanilla extract
• 1 tsp. lemon zest (optional)
• 2 tbsp. milk
• 1 tbsp extra virgin olive oil or melted butter

For the Topping

• ½ a cup of blueberries (if they are not in season, you can use organic frozen blueberries)
• 1 tsp. maple syrup (optional)

Preparation

1. Pre-heat a pan.
2. Add the oats, salt, honey and baking powder in a bowl and mix well. Then add the egg, vanilla, lemon zest, milk, melted butter or extra virgin olive oil to the mixture and blend it to make the pancake batter.
3. Allow the batter to sit for 10 minutes.
4. Pour the batter to the griddle and cook until golden brown.
5. For the topping, microwave the frozen blueberries for a minute and add the maple syrup to the blueberries and stir.
6. Lastly, pour the maple syrup with the blueberries on top of the pancakes, and serve.

2. Blueberry Almond Smoothies

Ingredients

• ¾ cup unsweetened soy milk
• ¾ cup blueberries (use frozen if they are out of season)
• 4-5 almonds (soaked and peeled)
• 1 tsp. honey

How to Prepare

Blend all the ingredients in a blender, and a calcium-rich snack is ready.

3. Blueberry Salad

Ingredients

• ½ a cup of strawberries
• ½ a cup of blueberries
• 1 banana
• 2 tbsp lemon juice
• 3 tbsp sugar

How to Prepare

1. In a bowl, mix some strawberries and blueberries together.
2. Add some sugar and lemon juice to it and toss the berries again.
3. Keep the bowl in the refrigerator for about 30 minutes.
4. Add banana slices and serve.

4. Blueberry and Walnut Muffins

Ingredients

• 125 g self-raising flour
• 50 g melted butter
• 50 g soft brown sugar
• 1 large egg
• 1 tsp vanilla extract
• 200 ml milk
• 125 g fresh (or frozen) blueberries
• 50 g finely chopped walnuts

How to Prepare

1. Heat the oven to 180 degrees Celsius and line a muffin tin with 12 paper muffin cases.
2. Mix the flour and sugar.
3. In a bowl, beat together the melted butter, egg, vanilla and milk.
4. Pour it into the flour mixture and mix well.
5. Fold in the blueberries and walnuts and spoon the mixture into the muffin cases.
6. Bake for approximately 20 minutes until firm to the touch and light brown in colour.

Ways to Include Dried Blueberries in Your Pregnancy Diet

Here are some ways you can include dry blueberry for pregnancy.

1. Dried Blueberries With Yoghurt

Mix some blueberries with yoghurt and enjoy the naturally sweetened yoghurt.

2. Blueberry Smoothie

This smoothie makes for an excellent and nutritious breakfast option, as you add in some fresh fruits along with dried blueberries and milk.

3. Dried Blueberry Trail Mix

Experiencing hunger pangs during pregnancy, try a blueberry trail mix that will keep you full. The trail mix will contain the goodness of nuts, seeds and dry fruits.

4. Granola and Oatmeal Topping

Granola and oatmeal are packed with fibre, protein and keep you full for longer. But a great way to boost this breakfast and make it sweeter is by adding some dried blueberries on the top.

Precautions When Eating Blueberries During Pregnancy

Blueberries have always been consumed during pregnancy. For centuries, aboriginal people have been brewing blueberry root to make tea to help relax pregnant women. Nothing has changed. Now instead of the tea, women drink blueberry juice or eat them during pregnancy for the numerous benefits it offers. However, a few things must be kept in mind while consuming the fruit.

• Buy and eat organic blueberries because they are pesticide-free.
• Always wash them before consuming.
• Do not eat too many blueberries as they could have side effects.
• Before you include the fruit in your diet, make sure you consult the doctor.

FAQs

1. Is it safe to drink blueberry tea when pregnant?

Most herbal and fruit teas are to be safe in pregnancy if you only drink one or two cups a day, but avoid having tea made using blueberries in first trimester.

2. Is blueberry good for fertility?

Yes, blueberries are rich in natural antioxidants and anti-inflammatory phytonutrients, which help in boosting fertility levels.

3. Are frozen blueberries safe during pregnancy?

Frozen blueberries are generally safe to eat during pregnancy as long as they have been stored properly and come from a reputable source. They retain most of their nutritional value and can be added to smoothies, yogurt, or oatmeal.

4. Are blueberries beneficial in pregnancy second and third trimester?

Yes, blueberries are safe to eat in all trimesters of pregnancy when consumed as part of a balanced diet. Blueberries during pregnancy first trimester can provide antioxidants, vitamin C, and other nutrients that support overall maternal health and early fetal development. Similarly, blueberries in pregnancy second and third trimester offer fibre and essential nutrients that may support digestion, immunity, and the increased nutritional needs of both mother and baby as pregnancy progresses.

Although blueberries are a rich source of nutrients required by pregnant women, they can have their share of side effects too. Therefore, consulting the doctor and eating the recommended amount is advisable.

Also Read:

Eating Avocado in Pregnancy
Eating Banana during Pregnancy
Consuming Pineapple while Pregnant

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Sources References

1. World Health Organization – Healthy diet

2. GARAVELAS MEDICAL GROUP – The best berries for a healthy pregnancy

3. U.S. DEPARTMENT OF AGRICULTURE – Blueberries, raw

4. Cleveland Clinic – 5 Major Health Benefits of Blueberries

5. PubMed Central – Dietary Blueberry and Soluble Fiber Improve Serum Antioxidant and Adipokine Biomarkers and Lipid Peroxidation in Pregnant Women with Obesity and at Risk for Gestational Diabetes

6. PubMed Central – Recent Research on the Health Benefits of Blueberries and Their Anthocyanins

7. PubMed Central – INCREASING DOSES OF BLUEBERRY POLYPHENOLS ALTERS COLONIC METABOLISM AND CALCIUM ABSORPTION IN OVARIECTOMIZED RATS

8. Centers for Disease Control and Prevention – Neural Tube Defects