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Food & Nutrition

Health Benefits of Blueberries For Moms To-Be & Kids

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  • September 30, 2021
  • MKB Team

When summer comes, blueberries enter. This fruit is considered fresh and enjoyable during summertime. Its sweetness and colour make it special. Do you ever wonder why these berries are blue? Well, the blueberries have a plant compound known as anthocyanin. This helps the berries be blue and adds various health benefits. 



In the present time, blueberries are very famous worldwide. They are used in dying clothes as well as cooking. Let us understand what nutrients they have to offer. 

 

Nutritional Profile of Blueberries

 

Blueberries have earned the badge of being a super fruit. They have many nutrients and minerals that help the body to grow. According to Medical News Today, a cup of blueberries has,

 

  1. 84 calories
  2. 0g of cholesterol
  3. 1.1g of protein
  4. 0.49g of fat
  5. 21.45g of carbohydrate
  6. 3.6g of dietary fibre
  7. 14.74g of total sugar
  8. 9 mg calcium
  9. 0.41mg of iron
  10. 114 mg of potassium
  11. 9mg of magnesium
  12. 18mg of phosphorus
  13. 1 mg of sodium
  14. 0.24mg of zinc
  15. 9mg of folate

Similarly, they also have copper, beta-carotene, folate, choline, vitamin C, B6, A, E, and K. Blueberries are a full package of nutrients and minerals. 

 

Benefits of blueberries to adults and kids

 

It is always advised to consume different types of fruits and vegetables. But it is wise to add only beneficial fruits and vegetables to your diet. Blueberry has the capability to be your friend forever. 

 

You know that our bones function throughout the day. The blueberries have Vitamin K, magnesium, potassium, phosphorus, and calcium to maintain the strength of the bones. An adequate amount of this fruit can keep the bones healthy in both adults and kids. 

 

But it happens that we give a break to our bones but our heart keeps functioning continuously for obvious reasons. Therefore, it is vital to take proper care. Blueberries have fibre, potassium, folate, vitamin C, vitamin B6, and phytonutrients for maintaining heart health. 

 

Blueberries generously also help in lowering blood pressure. They are free of sodium. Moreover, they contain potassium, calcium, and magnesium that help in the regulation of blood.

 

Besides, vitamin C, vitamin A, and other various phytonutrients in blueberries aids in fighting free radicals. Research says that these antioxidants help in preventing various cancerous cells.

 

These berries tend to improve eyesight by healing, recovering, and relaxing them. The anthocyanin in them keeps the eyes healthy.

 

Not only this but also blueberries keep up with cognitive development. The combination of minerals, vitamins and antioxidants keeps the nervous system healthy. 

 

Benefits of Blueberries to pregnant women

 

During pregnancy, women have to eat healthy food. Therefore, there remains a lot of unfulfilled sweet cravings. When she wishes to eat something sweet, choose blueberries. 

 

This fruit has vitamin C that helps pregnant women in healing wounds, improving the immune system and fighting infections. 

 

Similarly, blueberries have potassium that makes hypertension go away. It also maintains the fluid amount in the body and keeps electrolytes in balance. 

 

Pregnant women are more prone to digestive issues. Blueberries tend to come to their rescue because of the high fibre content in them. It will help her with constipation and prevent gestational diabetes. 

 

When a woman is in an early stage of pregnancy, she is advised to consume folate. Blueberries have them. It prevents any defects during birth and keeps the baby’s neural tube development in check.

 

Besides, blueberries are good in iron that prevents low birth weight in newborns. Adding blueberries to your fruit basket for a balanced diet will be a wise choice. 

 

Risks of Blueberries to pregnant women and babies

 

Blueberries are consumed for several ages by a lot of pregnant women and babies. They are great at relaxing a woman in distress. But there are some risks you should be careful of:

 

  1. Blueberries can trigger allergies and rashes in babies
  2. Vitamin K in this fruit can cause blood clotting or bleeding
  3. Excess of the blueberries can cause bloating, stomach ache, and diarrhoea

 

It has to be noted that blueberries can be not good for children with eczema. It is always sensible to discuss this with the doctor. Apart from this, there are some things you should remember,

 

  1. Try to buy organic blueberries
  2. Wash the fruit every time as it can have pesticides and insecticides
  3. Balance your consumption of blueberries with other food items
  4. When confused about adding it to your diet, consult your doctor

 

Delicious recipes to try with Blueberries

 

Blueberries are seen all around the world in the food industry. People use it for famous dishes and as well as eat it raw. When you wish to make perfect utilization of the taste and colour of this fruit, try out the following recipes for yourself and your babies. 

 

  1. Blueberry Puree: Boil the fruit in the water, mash them, and let it become thick. You can also add apples and bananas. 
  2. Blueberry Oatmeal: Mix the mashed oatmeal and blueberry puree thoroughly. Add water to maintain consistency.
  3. Blueberry Almond Smoothie: Mix blueberries, milk, almonds, and honey in a blender to make a delicious smoothie.
  4. Blueberry and lemon tarts: A tangy and sweet-tart will refresh you all summer. Add scoops of ice cream on the top. 
  5. Apple and Blueberry bread: Scramble the bread with apples and blueberries. You can add milk. 

 

It has to be noted that you can make your babies taste blueberry puree when they reach 8 months of age. Apart from the above-mentioned recipes, you can also make use of blueberries in cakes, cheesecake bars, pancakes, syrups, and toppings. 

 

Fun facts on Blueberries

Blueberries are pretty, nutritious, and tasty which makes them perfect to be used for any recipes. Let’s look at their fun facts: 

Blueberries have been eaten by people for over 13,000 years.

  1. The North American indigenous people call blueberries star fruits because of its star shape at the end of the berry.
  2.  
  3. 6000 blueberries can be produced by a single blueberry bush in a year.
  4.  
  5. Blueberry stains are used for dying clothes, easter eggs, and baskets.
  6.  
  7. The whitish covering on the berries protects the fruit.

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MKB Team

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