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Blueberries are frequently endorsed by health influencers, diet programs, and doctors alike as a “superfood.” Whether eaten by the handful or sprinkled on top of your oatmeal, blueberries are packed with nutrients and a powerful addition to a balanced diet. However, healthy does not always mean alkaline. So, this begs the question: Are blueberries alkaline?
As previously mentioned, blueberries are known to be a “superfood” for their plethora of positive health effects. They are an excellent source of fiber, with one cup of blueberries providing 13% of your daily value of fiber. Additionally, one cup of blueberries provides about14% of your daily Vitamin C intake and 24% of your daily Vitamin K (1). They also contain manganese and potassium, adding to their slew of nutrients.
Out of all fruits and vegetables, blueberries are among those with the highest antioxidant levels. They are low in calories but high in nutrients, which is why blueberries are commonly recommended by different diets.
Additionally, blueberries may help your body fight off diseases in the long term. Nurse Melissa Keeney notes that blueberries’ blue color is due to compounds called anthocyanins, which “reduce inflammation and protect against type 2 diabetes, cancer and heart disease” (2). Blueberries are also associated with supporting long-term memory and gut health.
In some rare cases, overindulging in blueberries may lead to constipation, diarrhea, nausea, or vomiting. Consult a health professional if these symptoms occur after consuming blueberries (3).
“Alkaline” and “acidic” are terms that are often associated with substances that fall along the pH scale–liquids like water, soda, bleach, and coffee. However, the terms can also be used to describe foods. In this case, a food’s alkalinity or acidity is defined by its PRAL score. PRAL, or Potential Renal Acid Load, measures the amount of acid a food produces in your body (4).
When a PRAL score is positive, the food is acidic. The higher the PRAL score, the more acidic the food is. When a PRAL score is negative, the food is considered more alkaline.
Foods can either have an acid-producing or acid-reducing effect on the body. An acidic diet causes the body to produce more acid, which may result in acid reflux and other unpleasant health effects. Eating more alkaline foods, on the other hand, can help the body maintain a healthier acid balance.
Blueberries have a PRAL score of -0.6. Their score is negative, which means that blueberries are alkaline and can help reduce acid in the body during digestion (5). Blueberries can be a powerful tool in offsetting the amount of acid you consume every day.
Now that it’s established that blueberries are alkaline, the next question is: Why does this matter? In short, an alkaline diet comes with a plethora of positive health effects.
First, the negative PRAL of blueberries “aids in preserving kidney function,” especially when the Western diet can exacerbate acid-related diseases like acidosis (5). On a smaller level, because the Western diet is so focused on acidic foods, like meats, dairy, and sugary processed foods, cases of acid reflux and heartburn are becoming increasingly common. Adding more alkalinity to your diet is a simple way to help reduce acid reflux.
Additionally, alkaline foods tend to be considered healthy overall. Alkaline foods are usually minimally processed or whole foods, which provide the body with crucial nutrients needed to function properly. Alkaline foods include fruits, vegetables, and nuts, all of which are excellent sources of vitamins and minerals that keep the body functioning properly.
Research shows that an overly acidic diet directly correlates to the pH of your urine, which may lead to health concerns such as kidney stones.
Blueberries are a powerhouse of nutrients, which is why they are considered a superfood. They are anti-inflammatory, rich in antioxidants, and can help reduce risk of various diseases. With a negative PRAL score, blueberries are also considered alkaline. Because the diet in the West is so heavily acidic, adding blueberries to your diet is a simple way to offset the acid caused by eating other foods. Or, if you still struggle to ensure you are eating enough alkaline foods, consider adding alkaline water to your diet, as well.
What is the easiest way to alkalize your body?
There is no “quick fix” way to alkalize your body. Instead, make small changes to your diet. Substitute fatty, processed foods for whole, natural foods. Add alkaline water, green smoothies, and teas to your diet. Small daily changes can help your body process acid more effectively.
Why do doctors say to quit eating blueberries?
In some cases, eating blueberries can cause digestive issues like constipation, diarrhea, or nausea. If this is the case, contact a health professional for guidance.
Can I eat blueberries on an alkaline diet?
Yes. Blueberries are an alkaline food and can be eaten on the alkaline diet.
References
Amy Richter,Healthline,https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries
Hartford HealthCare,https://stvincents.org/about-us/news-press/news-detail?articleId=57627&publicid=461
WebMD,https://www.webmd.com/vitamins/ai/ingredientmono-1013/blueberry
The Kidney Dietician,https://www.thekidneydietitian.org/pral/
Kim Chin,Healthline,https://www.healthline.com/nutrition/acidic-foods
