Blueberries Benefits In Pregnancy That Every Expecting Mother Must Know


Punch Line: Blueberries are a rich source of folic acid that is vital for a healthy pregnancy.

During pregnancy, a woman's body needs additional nutrients and blueberries, a proven superfood loaded with nutrients are proven to offer benefits to the pregnant mother and developing baby. The potassium, folate, fibre, and vitamin C in blueberries are crucial for a healthy pregnancy and birth.

Many pregnant mothers find it challenging to determine the healthiest foods during their pregnancy. Hence, in this article, we will examine the health benefits of blueberries, the benefits of blueberries in pregnancy, and recipes to help you incorporate blueberries into your diet.

What Are The Health Benefits Of Blueberry?

Anthocyanin, a plant compound responsible for the blue colour of blueberries, is also a potent compound that is the reason behind the health benefits of blueberries.

The following are some of the most benefits of blueberries:

1) Fights Unhealthy ageing

The antioxidants in blueberries also help fight against free radicals and can reduce the risk of diseases like cancer. Blueberries create an armour against DNA damage and this helps fight arterial stiffness and memory that happens because of unhealthy ageing.

2) Strengthens Bones

Blueberries contain many minerals and vitamins, including iron, calcium, magnesium, zinc, and vitamin K which are vital to bone health. Iron and zinc help in maintaining the strength and elasticity of bones and joints, while vitamin K improves calcium absorption and strengthens the bones to prevent fractures.

3) Lowers Blood Pressure

Blueberries are rich sources of potassium, which is vital for keeping blood pressure at healthy levels.

4) Improves Heart Health and Prevents Strokes

 The benefits of blueberries also include improving heart and cardiovascular health by lowering blood pressure and keeping cholesterol and sugar levels healthy in the body. Additionally, the antioxidants, Vitamin C, and Vitamin B6 support healthy heart function.

 According to studies, blueberries are a rich source of potassium and can reduce the risk of stroke. 

5) Improves Skin Texture

There is 24 percent of your daily vitamin C requirement in one cup of blueberries. The high levels of Vitamin C in blueberries protect against damage due to UV rays and pollution. It fights wrinkles and fine lines on the skin.

6) Improves Cognitive Function

Anthocyanins, which are a type of polyphenol found in blueberries, enhance memory. They also improve the way the brain removes glucose, thereby helping to slow memory decline that happens in old age.

7) Better Gut Health

Blueberries are a high-fibre food that helps improve gut health, prevents constipation and ensures a healthy digestive tract.

Below are top 6 benefits of having blueberries during pregnancy.

1) Prevents Metabolic disorders

The antioxidants in blueberries help prevent birth defects in the baby. Studies have also proven that blueberry benefits in pregnancy and helps to prevent metabolic disorders such as gestational diabetes, which have harmful long-term consequences for both mother and child. Metabolic disorders during pregnancy increase the risk of preeclampsia, preterm labour, and C-section births and studies say that antioxidants like the ones found in blueberries help to avoid it.

2) Prevents Birth Defects

 Blueberries are an excellent natural source of folic acid. During the first trimester and even before getting pregnant, folic acid is vital as it helps to prevent neural tube defects which are life-threatening birth defects related to the brain, spine or spinal cord of the baby.

3) Prevents Constipation and Hemorrhoids

 As a result of hormonal changes, many women during pregnancy – especially those in the first and the third-trimester struggle with constipation. One cup of blueberries gives our bodies 13 percent of the daily recommended value of fibre which helps to ease digestion, softens the stools and helps to prevent constipation and haemorrhoids in pregnancy.

4) Strengthens the immune system

 Blueberries are a rich source and Vitamin C – a nutrient that is vital to a healthy immune system. One cup of blueberries contains 25% of the recommended daily value for vitamin C and this helps pregnant women to stay safe from seasonal illnesses.

5) Skeletal development of the fetus

The calcium in blueberries not just protects the bone health of the mother, but also plays a vital role in developing and strengthening the bones of the developing fetus.

6) Healthy birth and labour

Metabolic disorders such as preeclampsia can often cause complications during birth and delivery that increase the cases of C-section births and babies who need neonatal care after birth. Blueberries are rich in antioxidants, which reduce the changes of metabolic disorders and thus prevent complications and adverse outcomes during childbirth.

What Are The Advantages Of Eating Dried Blueberries?

 The health benefits of blueberries are numerous. The blueberry, however, is a seasonal fruit that is not readily available everywhere, nor is it available year-round.

In this case, the healthiest and most affordable option is to eat dried blueberries that are found all through the year. Dry blueberries have a higher nutritional value, fibre, and antioxidants when compared to fresh blueberries. For instance, A cup of fresh blueberries gives you 24 % of your recommended daily dose of Vitamin K, whereas a cup of dried blueberries gives you 79 %

Below is a quick comparison of the nutrition in fresh blueberries versus the nutrition in dried blueberries.

One Serving
Fresh Blueberries
(1cup – 148 grams)
Daily Value
Dried Blueberries
(1cup – 160 grams)
Daily Value

Dietary Fibre

3.6 grams





15 grams


108 grams



8.9 mg


30 mg



0.4 mg


1.4 mg







Vitamin B6



0.243 mg





19.20 mcg


Vitamin C



38.1 mg


Vitamin K

28.6 mcg


95.0 mcg


Recipes With Blueberries For A Healthy Diet

Blueberries are a versatile ingredient and can be used in a variety of dishes. Here are five options to add blueberries to your diet.

Blueberries Cookies

Blueberries can be mixed with oats and honey for easy and healthy cookies

Blueberry Breads

The sweetness of blueberries with a dash of lemon zest makes for the perfect sweet and tangy breakfast bread

Blueberry Pancakes

If you enjoy pancakes with your morning breakfast, you can add a small handful of blueberries and a drizzle of honey.

Blueberry Halwa

If you’re a fan of Indian dessert, try making a blueberry and semolina halwa for a fun twist on a classic recipe.

Blueberry Smoothie

You can even try a blueberry and chia seeds smoothie for a tasty and refreshing summer drink.

In conclusion

It has been proven that blueberries are a superfood which has plenty of health benefits during pregnancy. The inclusion of blueberries in your diet during pregnancy benefits both the mother and the baby. The good new is that you can replace fresh blueberries with dried blueberries, which provide a higher amount of nutrients per serving than fresh blueberries.

Nutrilitius, a leading company in dry fruits in India is committed to bringing its customers the best foods, which are hand-picked, graded, and processed under strict quality control. In the Indian market for nuts and dry fruits, Nutrilitius is, without doubt, the leading company with a passion, commitment and knowledge that spans over a decade. All their products are natural,  vacuum packed and delivered directly to the house of the customer for added convenience.


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