Is Blueberry Good for Anemia? (Expert Answer)

Short Answer: Blueberry is good for anemia. Because it has vitamin C, anthocyanins, and other antioxidants that can enhance iron absorption, protect red blood cells, and reduce inflammation and oxidative stress.

Anemia is a condition that affects your blood.

In anemia, your body does not have enough healthy red blood cells or hemoglobin to carry oxygen to your tissues.

This can lead to various health problems, such as fatigue, weakness, pale skin, cold hands and feet, dizziness, reduced immunity, shortness of breath, and irregular heartbeat.

One of the key factors in managing anemia is diet.

What you consume can affect your iron, vitamin B12, and folate levels, which can impact your anemia symptoms and overall health.

To effectively manage anemia, you should consume iron-rich foods like meat, poultry, seafood, and leafy greens; vitamin B12-rich foods like eggs, dairy, and fortified cereals; and folate-rich foods like beans, lentils, and citrus fruits.

You should also avoid foods that can inhibit iron absorption, such as tea, coffee, dairy, and gluten.

Now, blueberry is a small, round, purple or blue fruit that belongs to the heather family.

People usually eat blueberries fresh, frozen, dried, or juiced.

They can also be used in baked goods, jams, and smoothies.

Blueberry is good for anemia because it contains vitamin C, anthocyanins, and other antioxidants.

Vitamin C can enhance iron absorption from plant sources, anthocyanins can protect red blood cells from oxidative damage, and antioxidants can reduce inflammation and oxidative stress that can worsen anemia.

One cup (148 grams) of blueberries can give you 14.4 mg of vitamin C (16% of the DV), 163.3 mg of anthocyanins, and 9.2 mmol of antioxidants.

Vitamin C can increase iron absorption by up to four times, anthocyanins can prevent hemolysis (the breakdown of red blood cells), and antioxidants can lower the levels of inflammatory markers like C-reactive protein and interleukin-6.

Furthermore, blueberry is a fruit and fruits are good for anemia.

Because, fruits provide natural sugars that can boost your energy levels, fiber that can improve your digestion and prevent constipation, and water that can prevent dehydration and improve blood circulation.

You can eat one to two cups of blueberries per day safely.

More than that can cause diarrhea, bloating, or gas in some people.

Also, you shouldn’t eat blueberries if you have glucose-6-phosphate dehydrogenase (G6PD) deficiency to prevent hemolytic anemia.

Because, blueberries contain some chemicals that can trigger the breakdown of red blood cells in people with this genetic disorder.

You can buy fresh blueberries in your local market or can order them online.

Always choose firm, plump, and dry berries with a smooth skin and a deep color.

Because, these indicate freshness, ripeness, and quality.

You can store them in the refrigerator for up to 10 days or in the freezer for up to a year.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing anemia effectively.

I always recommend my anemia patients to follow an anemia-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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