Blackberries are just as healthy for you when pregnant as they are any other time in your life, but it’s especially important to eat them at that time due to their numerous benefits. Here are seven benefits of blackberries during pregnancy you may not have known about before today.
7 Benefits of Blackberries During Pregnancy.
1. Low In Calories.
Blackberries have a small amount of calories, and they’re low in fat which makes them perfect for pregnancy. They are also a rich source of fiber which can help prevent constipation and hemorrhoids. They are packed with vitamin C, too, which is an antioxidant that may help reduce the risk for birth defects and other health conditions like cancer. Plus, they make a great snack on the go.
Blackberries are high in folate which is essential to fetal development because it helps your baby’s nervous system develop properly. It also helps control homocysteine levels during pregnancy which may play a role in preventing birth defects as well as other medical conditions like heart disease and dementia.(1)
2. Lower Blood Pressure.
Blackberries are a delicious, nutrient-dense fruit that can provide many benefits for pregnant women. One benefit is that blackberries help lower blood pressure. When your blood pressure is too high, it can increase the risk of health problems for you and your baby.(2)
The best way to get your blood pressure under control is by following a healthy diet and getting regular exercise. A serving of blackberries contains about 32% of the recommended daily intake (RDI) for potassium, which helps regulate water levels in the body and reduces the chance that you will experience high blood pressure.
3. Increase Iron Absorption.
Blackberries are rich in phytochemicals, such as anthocyanins and polyphenols, which have antioxidant and anti-inflammatory properties. One study found that blackberry consumption improved both iron absorption and red blood cell count in adults.
Blackberry consumption has also been linked to the prevention of inflammation-related diseases such as diabetes, cancer, neurodegenerative disorders, arthritis, and cardiovascular disease.(3) Blackberry benefits for pregnant women include increased iron absorption (due to their high vitamin C content), protection from oxidative stress that can harm fetal development during pregnancy (also due to vitamin C), and a decreased risk of gestational diabetes mellitus (due to their fiber content).
4. Prevent Kidney Stones.
One benefit of blackberries during pregnancy is that they are known to help prevent kidney stones. Kidney stones are a common condition that occurs when there is an excess amount of minerals in the urine, which causes crystals to form and stick together.
These minerals can then become small enough to block the flow of urine from the kidneys, which may lead to excruciating pain or blood in the urine. Blackberries help prevent kidney stones by lowering levels of oxalate in the body.
5. Boost Oxygen To The Tissues.
The benefits of blackberries during pregnancy are numerous.
First, they boost oxygen to the tissues and can help with nausea.
Second, they help the mother to be reduce her risk of preeclampsia by lowering blood pressure and preventing high blood sugar.
Third, these little fruits can also help keep the bowels healthy as well as reduce constipation.
Fourth, blackberries contain anthocyanins which are known for their anti-inflammatory properties that will help with sore joints.
Fifth, they’re a rich source of soluble fiber which helps maintain cholesterol levels and digestion health.
Sixth, blackberries are an excellent source for vitamin C to promote bone health and prevent osteoporosis.
6. Reduce Risk Of Infertility.
Infertility is a common cause for concern when planning to have a baby. It can be caused by a variety of factors, including damage to the reproductive organs from infection or injury, hormonal imbalances, genetics and exposure to toxic substances.(4)
Blackberries are loaded with antioxidants and nutrients that may help reduce the risk for infertility. They contain high levels of vitamin C and fiber which helps cleanse your body and detoxifies harmful substances that may lead to infertility.
These berries also contain lots of boron which is essential for healthy sperm production in males. One study found that men who consumed more than 11 milligrams per day had higher semen concentration levels than those who consumed less.
7. Prevent Cancer.
Blackberries are rich in antioxidants that help prevent cancer and promote heart health. One cup contains 3 grams of fiber, which is about one-third the daily recommended intake for pregnant women, according to the Centers for Disease Control.
They also contain vitamin C, iron, magnesium and potassium.
Eating blackberries may improve brain function in children and adults with Alzheimer’s disease. The berries have been shown to have a positive effect on memory and attention span in older adults as well as improving mood.(5)
Oxalates are substances that can cause these kidney stones due to their ability to bind with calcium and form calcium oxalate stone.
Blackberries are rich in antioxidants and vitamin C, which can promote proper development in the baby’s body. They also have a high fiber content, which helps with digestion and prevents constipation. These berries can be eaten fresh or pureed into a smoothie, so they’re easy to incorporate into your diet.
Blackberry fruit is an excellent source of vitamins A, C and E as well as potassium and fiber. The plant is also rich in ellagic acid, which has anti-cancer properties.
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- Free radicals, antioxidants and functional foods: Impact on human health; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/
- Wild berries: a good source of omega-3; https://pubmed.ncbi.nlm.nih.gov/16900081/
- Plant-Derived Antioxidants: Significance in Skin Health and the Ageing Process; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8776015/
- Nutrition and Female Fertility: An Interdependent Correlation; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6568019/
- Protective Role of Dietary Berries in Cancer; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5187535/#:~:text=Berries%20(i.e.%2C%20strawberries%2C%20black,%2Dinduced%20tumors%20%5B35%5D.