Pregnancy food guidance, in plain English

Blueberries

Blueberries are safe throughout pregnancy and are one of the most antioxidant-rich fruits you can eat.

Safe to eat
Blueberries

Blueberries are completely safe to eat during pregnancy and are genuinely one of the most nutritious fruits available. They are exceptionally rich in antioxidants — particularly anthocyanins, the compounds that give them their deep blue-purple colour — which help protect cells from damage. They also provide vitamin C, vitamin K, manganese, and dietary fibre. Research suggests that the antioxidants in blueberries may support cardiovascular health and reduce inflammation, which is relevant during pregnancy when blood volume and circulation increase significantly. Blueberries are also a good source of folate. They can be eaten fresh, frozen, in smoothies, on porridge, in baking, or stirred into yogurt. Frozen blueberries are nutritionally equivalent to fresh and are often more affordable — they can be eaten directly from frozen in smoothies or thawed for other uses.

What to be aware of

  • Wash fresh blueberries under cold running water before eating.
  • Frozen blueberries are safe and require no additional preparation for cooking or smoothies.
  • Blueberries are relatively low in calories and high in fibre — they can be eaten freely as part of a varied diet.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Blueberry and banana smoothie

Blueberry and banana smoothie

A quick, nutrient-dense drink packed with antioxidants, potassium, folate, and natural energy.

Pregnancy tip: Using frozen blueberries makes the smoothie thick and cold without needing ice. Freeze ripe bananas in advance for an even creamier result.

Ingredients

  • 150g frozen blueberries
  • 1 ripe banana (fresh or frozen)
  • 200ml milk or oat milk
  • 100g full-fat Greek yogurt
  • 1 tbsp ground flaxseed (optional)

Method

  1. Add all ingredients to a blender.
  2. Blend until completely smooth.
  3. Taste and adjust — add a little more milk if too thick.
  4. Pour into a glass and serve immediately.