Can you eat blueberries when pregnant?

In this brief guide, we will answer the question: “Can you eat blueberries when pregnant?” We will also talk about the origins of blueberries, what are the health benefits of eating blueberries when pregnant, what are the precautions you should take when eating blueberries during pregnancy and what is the best way of consuming blueberries. 

Can you eat blueberries when pregnant?

Yes, you can eat blueberries when pregnant. Blueberries are one of the healthiest fruits to include in your diet, since it’s a source of variable high quality nutrients, helping your body to stay in full function and in shape, two things that are really valued during pregnancy. 

However, just as any other food, you must take care of the quantities you eat because of the sugar levels.  

What is the origin of blueberries?

Blueberries originate from Europe, Asia and North America, which concentrate about 92% of worldwide production. 

The most produced and commercialized (genus Vaccinium) blueberry was introduced in Europe in 1930 and it was quickly used in lots of recipes, becoming part of the culture in countries like France, Spain and Italy.

What you eat when pregnant affects your baby’s health, including after birth, since there are studies that show your son’s food preference can be related to the mother’s diet during pregnancy. 

Blueberries are a source of different and valuable nutrients, like vitamins, mainly vitamin C, potassium and folates.   

What are the health benefits of eating blueberries when pregnant?

There are a lot of health benefits of eating blueberries when pregnant, as it is one of the most complete and healthiest fruits when it comes to nutrients. It is a high source of potassium and calcium, helping your bones to keep strong and bringing some relief to night cramps. It also gives you tons of energy when eaten in the morning.

Pregnancy can make your digestion slowlier, so you may eat foods with high quality fibers that help your gut to be well functioning. Blueberries are a great choice for that, since it has dietary fibers. It also has a lot of vitamin A and vitamin C, keeping your immune system healthy and increasing the iron absorption, which is essential when pregnant .

If you are craving sweets, you may want to eat blueberries. It is a great choice because it has a sweet flavor, but is a low sugar option among fruits. The essential minerals present in blueberries, like iron and potassium, can help you when you’re pregnant, since pregnancy can lead to nutrient deficiency and bring some symptoms like anemia and cramps.

Antioxidants are essential to humans, but especially for pregnant women. It helps you with keeping your immune system strong, it decreases the chances of skin spots and heart and brain conditions. To get antioxidants, you can consume lots of different berries like blackberries, blueberries and açai.  

What are the precautions you should take when eating blueberries during pregnancy?

There are a few precautions you should take when eating blueberries during pregnancy. Although delicious, no food is good for health in excess and blueberries are no exception. There is no scientific study showing if it is dangerous to eat lots of blueberries, but you should be careful with sugar levels in your diet or allergies.

When buying blueberries, always observe if there are black or white spots in the skin of the fruit, because that could be a sign of contamination with harmful microorganisms for pregnant women, such as bacteria and fungi. Always buy from places you trust and wash the berries, keeping them in the refrigerator at low temperatures (4 ºC or less).

What is the best way of eating blueberries?

There are different ways of eating blueberries and the best one is the one that adapts better to your routine and you find it tastier. You can eat blueberries fresh in a bowl with other fruits in the morning to give you energy. Smoothies and juice also can be a great option, but watch out for keeping the low sugar levels in the meal, so you avoid diabetes.

Dried blueberries are also a healthy way to consume the fruit, since it has the high quality nutrients, but it is safer to keep because it does not have water, so it is the best way to avoid contamination. You can always have packages of it in your purse, so it helps you to keep your blood sugar levels in a normal condition.  

Conclusion

In this brief guide, we addressed the question: “Can you eat blueberries when pregnant?” We also talked about the origins of blueberries, what are the health benefits of eating blueberries when pregnant, what are the precautions you should take when eating blueberries during pregnancy and what is the best way of consuming blueberries.

Hope you found this blog useful. If you have any questions, please let us know.

Citations

https://www.momjunction.com/articles/is-it-safe-to-eat-blueberries-during-pregnancy_00348480/
https://sustainablefoodcenter.org/latest/cooking/3-power-foods-that-will-change-the-way-you-eat-during-pregnancy#:~:text=During%20Pregnancy%3A%20Blueberries%20
https://parenting.firstcry.com/articles/blueberries-during-pregnancy/
https://healthyeating.sfgate.com/can-pregnant-women-eat-blueberries-3659.html

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Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.