What is the healthiest fruit for pregnancy? You could argue that it’s blueberries. Not only are they tasty, but they’re also an excellent source of vitamin C and other antioxidants. They help you and your baby have healthy immune systems. Moreover, with lots of potassium, they help keep blood pressure under control and prevent premature delivery (1).
If you’re craving blueberries when you’re pregnant, that’s a good thing. Let’s look at the benefits of eating blueberries during pregnancy.
Benefits of blueberries
The Cleveland Clinic says that blueberries are one of the healthiest fruits. Since they are so full of antioxidants, they prevent damage to DNA and thereby ward off premature aging and cancer (2).
Blueberries have a special type of antioxidant called anthocyanins. This same nutrient is also found in elderberries and chokeberries, but it’s much easier to find blueberries at the store.
Are you ready to be impressed? A single cup of cultivated blueberries has over 9000 antioxidants. Not only that, but it provides 24% of the vitamin C and 14% of the dietary fiber you need each day. Did you know that eating fiber also helps reduce cholesterol? That will keep you regular because the soluble fiber will literally get rid of the cholesterol as it cleans waste from inside the body (2).
Plus, a cup of blueberries provides 36% of vitamin K which is necessary for blood clotting. And lastly, a cup of blueberries also offers 25% of the daily value of manganese for strong muscles and bones.
What’s more, even though blueberries can be very sweet, they have less sugar than some other fruits and don’t make blood sugar spike. This is important if you’re trying to avoid or currently managing gestational diabetes.
Lastly, blueberries also reduce blood pressure for some people by helping the body make more nitric oxide to relax blood vessels (2).
How many blueberries should I eat while pregnant?
I just went through a list of the benefits of blueberries and used a 1-cup serving as a frame of reference. However, the FDA guidelines from the 1990s say that ½ cup daily is an appropriate serving size for adults (3).
If I were you, I’d do a pregnancy meal planner with a nutritionist or OB/GYN and decide on the best amount of blueberries that way.
Remember that you probably don’t need extra calories in the first trimester. But in the second trimester, you’ll probably want an extra 340 calories per day. Then, you’ll need more than that in the third trimester. If you’re having twins, you’ll need to almost double this amount.
How to get the most nutrients from blueberries during pregnancy
There’s a secret to eating blueberries. If you want the most antioxidants for you and your baby, you need to eat fresh blueberries.
Cooking blueberries (like in pancakes or muffins) damages the antioxidants. The heat won’t harm the vitamins, minerals, or fiber, though.
But as a pregnant mother, it’s crucial to wash fresh fruits and vegetables before eating them if they won’t be cooked. You need to remove harmful bacteria like listeria to prevent serious health problems for you and the baby.
It’s hard to wash blueberries because they feel a little fragile. Put them in a colander and give them a good rinse. You might also soak them for a couple of minutes in water with a tablespoon of lemon juice.
Moreover, frozen, dried, and freeze-dried blueberries still have antioxidants. If it’s the wrong time of year to get your hands on freshly-picked blueberries, at least you have options.
Organic Blueberries
If you’re in an area where you can get groceries delivered, take advantage of these plump and juicy blueberries. It’s a 12-ounce package that ends up making about 2 cups full depending on the size of the berries.
They are grown organically around the world in places like the USA, Canada, Chile, and Peru. All you need to do is wash them before eating.
When should you eat blueberries during pregnancy?
When should you start eating blueberries? During pregnancy’s first trimester, the second, or the third?
Truth be told, the high amount of vitamin C in blueberries is helpful throughout pregnancy. It helps your body absorb iron so that it makes plenty of blood cells to transport nutrients to the baby. Having enough iron in your diet guards against low birth weight (2).
What are the best ways to eat blueberries when you’re pregnant?
Fresh blueberries are perfect as a snack. They are delicious in smoothies and milkshakes. Furthermore, you can put them on a salad.
But fresh blueberries only last for a week or two in the refrigerator. If you notice some getting moldy, discard the bad ones right away to avoid contaminating the others.
Frozen berries are a longer-lasting alternative (that’s often cheaper). They also work well in milkshakes in smoothies but are too mushy for salad. If you let them thaw, you might like them as a snack but you’ll probably want a spoon to eat them (4).
I like dried blueberries because they are very versatile. They last much longer and don’t need to be refrigerated or frozen. Dried berries are excellent for eating with oatmeal and making trail mix. They go great in salads and baked goods, too.
Are there side effects to eating blueberries in pregnancy?
Of course, if you’re allergic to blueberries, you won’t be able to enjoy them. And if you ate a lot of them at once, you might end up with bloating or diarrhea.
Also, even though they are low in sugar, they aren’t completely free of carbs. It’s smart to check with your doctor about eating blueberries if you’re dealing with gestational diabetes. You might need to decide on portion size and how often to include them in your diet.
Recipes for enjoying blueberries when you’re pregnant
Pregnancy comes with a few downsides. Many women feel extra tired, for example. I know that I personally wasn’t interested in cooking gourmet meals. So here are simple recipes to use up those delicious blueberries.
Sweet and simple blueberry smoothie
Once you’ve gone for a morning walk, reward yourself with this treat.
You’ll need:
- a blender
- ¾ cup of unsweetened almond milk, soy milk, or dairy milk
- ¾ cup frozen or fresh blueberries
- 1 teaspoon honey or agave syrup
- one-half banana (optional)
- 5 almonds, walnuts, or cashews (optional if you don’t like the extra texture)
- Almond butter, cashew butter, or peanut butter instead of nuts
- Yogurt (optional for extra protein)
Blend it all together to your heart’s content and enjoy.
Heart healthy oatmeal with blueberries
Blueberries and oatmeal are both high in fiber and outstanding for reducing bad cholesterol.
Ingredients:
- Whole grain rolled oats (better for you than instant oatmeal)
- Dried blueberries (can also use dried cranberries)
- Raw sunflower seeds, shelled
- Walnuts, shelled, and broken into small pieces
- Milk, almond milk, soy milk, or similar
- Cinnamon to taste
Stir it all together and it’s time for breakfast. You can also premix everything and leave it overnight in the refrigerator. This will soften the oatmeal into a kind of mush.
Augason Farms Freeze Dried Whole Blueberries
Do you keep an emergency food supply? If so, you may have already experienced freeze-dried blueberries. They are different from dried blueberries in that they need to be rehydrated with water before eating. Dried blueberries are what you might find in muffins or trail mix. They are ready to eat.
Why would you get freeze-dried blueberries? For one, they last longer than fresh berries do. We’re talking months instead of weeks.
Next, the process preserves the nutrients because the berries aren’t exposed to heat. And you won’t find moldy, mushy, or unsavory berries like you might if you bought them fresh.
I like how this brand packs the blueberries into a #10 can which is reusable. It holds 12 ounces for a total of 26 servings. And here’s the shocker – as long as you don’t open the can, it has a shelf life of 30 years!
The company says they cultivate the blueberries in the USA and Canada. To rehydrate them, put ½ cup of blueberries to soak in a cup of warm water for a few minutes.
Orchard Valley Harvest Antioxidant Mix
I cheat with my oatmeal. I like to buy dried fruit and nut mixes like this one to mix with the oats.
This trail mix is especially tasty because the nuts are roasted. It contains almonds, cashews, and pepitas alongside dried cranberries and blueberries.
Now, I have to be honest. Both the cranberries and blueberries are sweetened with sugar and treated with cold-pressed sunflower oil. It keeps them from sticking together and makes them taste a lot nicer, but the extra carbs might mess with your diet.
On the bright side, the package is divided into individual snack portions. Moreover, all the ingredients are non-GMO Project verified. There are no artificial preservatives or additives.
Blueberry milkshake
Here’s your excuse for eating the rest of the frozen blueberries from the back of the freezer.
You’ll need:
- a cup of dairy or plant-based milk
- a teaspoon of vanilla extract
- a teaspoon of honey, maple syrup, or agave syrup
- 2 scoops of vanilla ice cream
- ½ cup to one cup of frozen blueberries
Blend.
Don’t feel too guilty. It’s yummy and nutritious.
Frozen Organic Blueberries, 365 By Whole Foods Market
Frozen blueberries are often cheaper than dried, freeze-dried, and fresh blueberries. Stock up and make them a part of your regular diet.
You can thaw them in small containers in the refrigerator overnight and it’s almost like they’re fresh. The extra syrup is a bonus.
Otherwise, they go great in yogurt, smoothies, milkshakes, and even baked goods. (But thaw them first and drain the extra liquid).
Here’s more good news. If you compare the nutritional information on a package of frozen blueberries to fresh berries, you’ll see that the nutrient numbers are basically the same.
Blueberry mousse
Is it true that you can make mousse with only 5 ingredients? Check it out.
Ingredients:
- 1 and a half cups nonfat Greek yogurt, preferably vanilla-flavored
- 3 tablespoons lemon juice, fresh-squeezed if possible
- 2 teaspoons vanilla extract
- 1 tablespoon agave syrup or honey
- 2 cups of frozen blueberries, puréed in a blender or food processor
Stir the first four ingredients together, then fold in the puréed blueberries and pour into bowls or glasses.
And now, the recipe you’ve been waiting for.
Blueberry muffins
You can use fresh, frozen, freeze-dried, or dried blueberries for this recipe.
Ingredients:
- 1 cup blueberries
- 2/3 cup unsalted butter that’s been softened
- 1 cup of unsweetened, natural yogurt
- 2 cups of regular or gluten-free flour
- ¾ cup brown sugar
- 2 large eggs
- 2 teaspoons of baking powder
- 1 teaspoon of baking soda
- – of salt
- 2 tablespoons of dairy milk, almond milk, or soy milk (it’s okay if it’s vanilla-flavored)
Directions:
Preheat the oven to 400°F and prepare your muffin tin.
Use a mixer or spoon to combine the butter and sugar until it’s fluffy.
Add the eggs and continue mixing for another minute before adding vanilla, milk, and yogurt.
In a separate bowl, combine the flour, baking powder, baking soda, and salt. Pour this mixture into the wet ingredients and stir until thoroughly blended.
Last of all, fold in the blueberries. Don’t stir too much to avoid smashing them.
Now fill up the muffin cups and bake for 15 minutes. Check the middle with a toothpick to see if it comes out clean.
Conclusion
I hope I answered your questions about how beneficial it is to eat blueberries when you’re pregnant. They are truly a superfood for you and your baby.
Did you enjoy the recipes? Are you curious about what else is good to eat during pregnancy? Then feel free to leave me a comment below.
For now, I wish you and your baby the best of health and happiness.
Sources:
1. https://parenting.firstcry.com/articles/blueberries-during-pregnancy/ Can Pregnant Women Eat Blueberries? by Aliya Khan, published March 8, 2018
2. https://health.clevelandclinic.org/benefits-of-blueberries/ The Health Benefits of Blueberries, published May 27, 2022
3. https://healthyeating.sfgate.com/serving-sizes-nutritional-information-blueberries-2095.html Serving Sizes and Nutritional Information on Blueberries, by Michelle Kerns, Updated November 19, 2018
4. https://www.pregnancyfoodchecker.com/blueberries-good-pregnacy-benefits-safety/ Are Blueberries Good During Pregnancy? Benefits and Safety, by Gina Waggott