Is It Safe To Eat Blueberries During Pregnancy?

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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 health and helping manage weight, they may be beneficial for your growing fetus too. So, are you keen to include these nutrient-packed, 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?

Blueberries are a must-have as they are a rich source of Vitamin K, Vitamin C, manganese, dietary fiber, and copper (2). These nutrients are essential for your and your baby’s health during pregnancy.

Are Blueberries Good For Pregnancy?

Blueberry is a super food that you must have during pregnancy for the following reasons:

1. Keeps Weight-Gain In Check:

  • Pregnant women dread excessive weight gain during pregnancy. But as blueberries are low in fat content thus you can munch on them without worrying about gaining those extra pounds.

2. Strengthens The Immune System:

  • 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 improve the cognitive function of your brain!

4. Alleviates Constipation:

  • The toilet ordeal every day adds to your pregnancy blues! Blueberries offer a natural and delicious cure for constipation. The fruit is a rich source of dietary fiber and can help regulate your bowel movement.

5. Boosts Heart Health:

  • 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!

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.

2. Prevents premature delivery:

  • Premature delivery has become a common problem these days. So in order to avoid this situation, go for this amazing fruit and bring a healthy baby into this world!

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.
  • 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:

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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!

Frequently 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 (3).

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 (4).

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 (5).

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 (6).

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 (7).

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.


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Ria Saha


Reda Elmardi

Reda Elmardi is a registered dietician, certified nutritionist, and certified strength and conditioning specialist trainer. The 32-year-old is a certified nutritionist from the UNC's Online MPHwWith Nutrition concentration, with more than 10 years of experience. Reda has been an NSCA Certified Strength and Conditioning Specialist Trainer since 2015 and owns He shares sports nutrition tips and gives guidance on... more