Blueberries are nature’s little gems loaded with flavor and health benefits. These tiny, indigo-hued fruits pack a nutritional punch and offer several advantages for both men and women. From improving your vision to supporting your cardiovascular health, blueberries are indeed considered a superfood worth adding to your diet.

In this comprehensive blog, we will discuss the numerous sexual health benefits of blueberries, breaking them down by nutritional value, gender-specific advantages, essential nutrients, recipes to incorporate into your diet, and their potential adverse effects.

Blueberry Nutritional Facts

One cup of raw blueberries (148g) provides the following nutrients [1].

• Calories: 84
• Fiber: 3.6g
• Protein: 1g
• Sodium: 1.5 mg
• Fat: 0.5g
• Carbohydrates: 21g
• Sugars: 15g
• Vitamin B6: 0.1mg
• Vitamin C: 14.4mg
• Vitamin E: 0.8mg
• Vitamin K: 28.6 mcg

What Do Blueberries Do For You Sexually?

Here are the benefits of blueberries for both men and women:

Blueberries Benefit For Men

Supports erectile function: Blueberries are rich in flavonoids, especially anthocyanins, which may help men maintain firm erections. A study by Mary Franz et al. suggests that intake of flavonoid-rich foods is associated with a decreased risk of ED incidence [2].

Along with blueberries, the use of FDA-approved ED treatments such as Tadalafil, Vardenafil, and Sildenafil can offer better results in managing the symptoms of erectile dysfunction. However, it is advisable to take these medications only after consulting a doctor.

Improves blood flow: The antioxidants present in blueberries improve blood vessel function and reduce oxidative stress. Better blood flow can support healthy sexual function in males, as the ability to keep an erection is tied to proper blood circulation.

Potential testosterone support: Blueberries contain zinc, which is believed to regulate testosterone in men. Although more research is required, maintaining balanced testosterone levels is crucial for male sexual health.

Blueberries Benefit For Women

Improves blood circulation: Just like in men, improved blood flow from the intake of flavonoid-rich foods like blueberries can support sexual well-being in women. Better circulation may enhance pleasure and arousal during intercourse.

Enhances libido: The antioxidants present in blueberries may help reduce oxidative stress and inflammation, two factors that can negatively impact sexual desire. Incorporating blueberries into your diet may support overall sexual health by enhancing both physical and mental well-being.

Hormonal balance: The nutrients in blueberries, such as vitamin C, may help support hormonal balance, which plays a crucial role in women’s sexual health. Balanced hormone levels contribute to better sexual experiences and overall well-being [3].

Incorporating Blueberries Into Your Diet

Adding blueberries to your everyday meals can be simple and enjoyable. Here are some easy ways to add blueberries to your routine [4].

Blueberry smoothie bowl

• Blend fresh or frozen blueberries, bananas, Greek yogurt, a scoop of protein powder, and a handful of spinach until smooth.
• Pour into a bowl and garnish it with additional blueberries, a drizzle of honey, and chia seeds.

Blueberry oats

• You will require rolled oats, fresh blueberries, milk or water, a sprinkle of cinnamon, and a drizzle of maple syrup or honey.
• Cook oats and top with cinnamon, blueberries, and your preferred sweetener.

Blueberry salad

• Mix greens, crumbled feta cheese, fresh or frozen blueberries, and a drizzle of balsamic vinaigrette.
• Toss the mixed greens with feta cheese, balsamic vinaigrette, and blueberries.

Blueberry-infused water

• You just require some blueberries, water, and a sprig of mint.
• Add blueberries and mint to a jug of water, refrigerate for a few hours, and enjoy.

Potential Side Effects of Blueberries

Eating too many blueberries can cause gas and bloating. You may also experience diarrhea and stomachaches due to their high fiber content. Blueberries are packed with vitamin K, which can be a problem if you are on blood-thinning medications.

The natural sugars present in blueberries can also lower blood sugar levels. This could be a problem for diabetic patients or those taking medications for blood sugar [5].
If you are sensitive to blueberries, several alternative foods offer similar sexual health benefits, such as mangoes, pumpkin seeds, and plums.

For an in-depth look at how plums can support sexual wellness, visit our blog for a detailed overview.

Other Health Benefits Of Blueberries

Below are some of the key health benefits of blueberries that support overall health.

Manage cholesterol

Blueberries contain soluble fiber, which may help lower blood sugar levels. Research suggests that soluble fiber lowers total and LDL cholesterol, the bad cholesterol that can build up in your arteries and cause heart disease.

Boost brain health

Blueberries have been shown to improve cognitive performance, mood, and memory, as supported by various studies.

A study by Robert Krikorian et al. focused on the midlife period, which spans the ages of 50 to 65. This study found that incorporating blueberries into your diet may help protect against dementia and enhance brain function.

Help protect against cancer

Some research suggests that blueberries may help prevent cells from turning cancerous, thanks to the role of antioxidants in reducing inflammation and DNA damage caused by oxidative stress.

Further studies also suggest that blueberries may prevent cancer cells from multiplying and reduce the recurrence of cancer in individuals who are in remission.

Support kidney function

In animal studies, blueberries have been shown to protect the kidneys from damage; however, further research is needed. A half-cup serving of fresh blueberries is considered safe for people following a specific kidney diet, according to the National Kidney Foundation. If you have a kidney ailment, it’s worth consulting your doctor about how incorporating blueberries into your diet may be beneficial.

Conclusion

Blueberries are nutrient-rich superfoods that support health in both men and women by improving blood flow, balancing hormones, and boosting libido. They can be easily incorporated into your diet through salads, smoothies, or infused water.

Apart from their health benefits related to sexual health, blueberries can also promote heart health and brain health and may protect against certain types of cancer. However, if taken in excess, it may cause various side effects.