Blueberries, like many other fruits, are highly nutritious. This fruit is native to South America but now grows in many parts of the world. The blue-colored fruit is a good source of antioxidants and vitamins. It is also rich in dietary fibers, minerals, flavonoids, and other compounds.
Blueberries are safe and healthy. But the common question that remains is whether you can eat too many blueberries.
Blueberries are not an exception to the common saying that too much of everything is bad. It is best to integrate the fruit into your diet in moderate quantities. You can overeat on blueberries. And if you don’t regulate its intake, it might cause more harm than good.
The question that comes to mind is, what happens when we eat too many blueberries? Stay on this article to find out.
Side Effects of Consuming Excessive Blueberries
Here are the side effects of overconsumption of blueberries;
1. Fiber Overload
Dietary fiber is one of the dominant compositions of blueberries. Overeating this fruit will get too much of this fiber into your body system. Too many fibers can be detrimental to human health.
Even though fibers help with digestion and the cardiovascular health system, too much can cause problems. It can lead to stomach discomfort and other gastrointestinal issues. It can cause conditions like bloating and diarrhea. It is best to eat blueberries in a regulated quantity, considering the fruit’s amount of fibers.
2. Vitamin K Overdose
Vitamins are vital in the body, and vitamin K is no exception. Vitamin K is essential for regulating blood clotting. It also reduces cancer risk, improves bone strength, and offers cardiovascular benefits. But, too much vitamin K in the body can be detrimental.
Consuming too many blueberries can cause excess vitamin K in your body. So, it is best to regulate blueberries’ intake to avoid excess vitamin K’s side effects. Too much vitamin K can result in some uncomfortable symptoms. It can lead to conditions like shortness of breath and irregular breathing. It also makes you vulnerable to other conditions like skin rashes, fainting, and the risk of internal bleeding.
It causes internal bleeding by interfering with some anticoagulant medicine. It is best for individuals on anticoagulant medication to stay away from blueberries.
3. Vulnerability to Hypoglycemia
Blueberries are not in any way suitable for individuals who have diabetes. This fruit lowers blood sugar level. The number of blueberries ingested will determine how much it will lower blood sugar.
Dangerously low sugar levels in the body lead to hypoglycemia. Common symptoms of hypoglycemia include blurred vision and loss of cognitive functions. It can also lead to excessive hunger, pale skin, and erratic mood swings. But, moderate consumption of blueberries is helpful for diabetic patients. It can steadily release sugar into the bloodstream without causing a spike.
Too many blueberries, on the other hand, has a counter effect. It pushes the body sugar to a dangerously low level. So, it is best to seek professional medical advice if you have diabetes.
4. Salicylate Sensitivity (in Vulnerable Individuals)
Salicylate is a significant component of blueberries. It is an active ingredient in aspirin, a drug useful for providing pain relief. Aspirin is also a valuable remedy for conditions like fever and inflammation.
It is best for individuals who are sensitive to salicylate to stay away from blueberries. This fruit contains a high amount of salicylate that can trigger reactions. Some symptoms of this reaction include rashes, diarrhea, bloating, and acid reflux. It can also include headaches and nausea. These side effects can occur even when you consume blueberries in small quantities (if you are sensitive to salicylates).
5. Aggravates Stone Fruit Allergy
Allergies are not common with blueberries. Although most people tolerate this fruit, it can cause sensitivity to stone fruits. Examples of stone fruits include cherries, plums, nectarines, and peaches. If you are sensitive to any of these fruits, you might be susceptible to blueberries too.
6. Poses Risks to Pregnant Women
Pregnant women should pay special attention to what they eat. The things they ingest can affect their health and that of the developing child. Blueberries are a good source of vital minerals and vitamins. It also includes beneficial elements like antioxidants, flavonoids, and phytochemicals.
Blueberries are only safe for pregnant women in moderate quantities. Too many blueberries can have a damaging effect on pregnant women’s health. It is best to seek professional medical advice before consuming blueberries during pregnancy.
7. May Complicate Surgeries
It is vital to be conscious about what you eat when preparing for surgeries. What you eat can make or mar the surgical process. Blueberries are one of the consumables you should put under check before surgeries. This fruit contains a high level of salicylates. This compound affects blood actions, and it acts as a natural blood thinner.
Blueberries also contain vitamin K, which can dissolve blood clots. Combining this vitamin and salicylate is not good if you are awaiting surgery. They prolong the time for surgical cuts to heal. It is best to stay away from blueberries at least 14 days before surgery. Blueberries can also affect blood glucose level; blood sugar is vital for surgical operations.
General Health Benefits of Blueberries
Blueberries are one of the healthiest and beneficial fruits you can include in your diet. It has many proven benefits when you eat it in moderate quantities. Also, you can passively consume it and include it in your diet in several forms.
Here are some of the health benefits of blueberries;
- It offers a high level of nutrients but low in calories.
- Blueberries are rich in antioxidants, which are vital for human health.
- This fruit prevents DNA damage.
- Blueberries slow down the aging process and mitigate the risk of developing cancer.
- It protects the body’s cholesterol from damage and keeps its level under check.
- It helps to lower and regulate blood pressure.
- Blueberries have properties that are capable of preventing heart diseases.
- This fruit can improve your cognitive function and memory.
- Blueberries contain anthocyanin, which offers an anti-diabetic effect.
- Some elements in blueberries help to fight urinary tract infections.
- Blueberries help to deal with muscle damage after strenuous exercises.
Ways to Eat Blueberries
There are several ways to include blueberries in your diet. Most of these media are passive, and they don’t mitigate this fruit’s health benefits. Also, you will still get to enjoy the refreshing and juicy taste.
Some of the best ways to consume blueberries include;
- As regular snacks
- Make them with pancakes
- Fruit juices
- Salad toppings
- Mint toppings
Note: It is best to regulate the amount of blueberries intake, regardless of the form you are consuming.
Frequently Asked Questions About Blueberries
Blueberries are a common fruit consumed by many people. Many individuals will admit to eating this fruit without keeping regulation in mind. So, it is normal to have many questions about eating too many blueberries. The answers to some of these question are;
How many blueberries should I consume?
The amount of blueberries you eat is crucial for its effect. You might not have anything to worry about if you don’t eat blueberries every day. One cup of blueberries or less is enough to get the full benefit of this fruit.
Can blueberries be bad for you?
Blueberries are healthy, tasty, and nutritious. But too much of everything is terrible. Eating too many blueberries can be bad for your health.
It is better to pay more attention if you are pregnant or a nursing mother. Also, pay attention to blueberries quantity if you have diabetes or sensitive to salicylate and stone fruits.
Can blueberries help with weight loss?
Yes, blueberries might help with weight loss. Besides the fact that it contains low calories, blueberries regulate the body’s cholesterol. It also includes elements that can influence genes that regulate fat.
Blueberries are low in sugar and will combine with other low sugar foods. These foods are beneficial for your weight loss plan.
What happens if you eat blueberries every day?
The problem with blueberry consumption is not how often you consume it. The primary determinant of these conditions is how much you eat. So, there is nothing to fear from consuming blueberries every day. You will only get the beneficial effects of this fruit. Ensure that you regulate its intake and don’t ingest too many blueberries.
A Final Word From Wellness Nova
Blueberries are tasty, healthy, and nutritious. You can eat the fruit in several ways without compromising its health benefits. Consuming blueberries in the right amount will help you get the most benefits. These benefits include rich vitamins, minerals, and antioxidant supply. The fruit is also helpful for weight loss and boosting cognitive ability.
But too much of everything is bad. So, it is possible to eat too many blueberries, and its effects are damaging. It can lead to conditions like hypoglycemia and vitamin K overdose. Also, consult your doctor before eating blueberries for special conditions like pregnancy and diabetes.