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It seems that almost every day there’s a new piece of research promoting the potential health benefits of berries: from protecting our brains to lowering cholesterol, reducing our risk of heart disease to supporting our eye health. The most recent claims, however, have focused on their supposed anti-ageing effects, however, is there much truth to this claim? What evidence are these anti-ageing assertions based on? Here, we hope to help make it all a bit clearer!
There have been countless studies supporting the potential health benefits of berries, and it seems the major benefit comes from their high levels of antioxidants1. Blueberries, with their blue pigment, are particularly rich in antioxidants — much higher than most other fruit and vegetables.
Antioxidants help to protect our cells from excess oxidative damage caused by free radicals (unstable compounds that can damage cells) that come from stress and toxins, support the reduction of inflammation, and enable our livers to detoxify any unwanted and potentially harmful substances in our body.
There is one group of compounds found in berries that have been shown to be especially beneficial when it comes to your skin health – anthocyanins. It is this group of plant compounds which give berries and other fruit and vegetables their red, purple or blue pigment.
Anthocyanins are a type of plant flavonoid which has been studied at great length with respect to their benefits to our health. When it comes to the skin, it seems that one of their key roles is related to the stabilisation of collagen2. Collagen is a protein found in the skin and other connective tissue such as joints, blood vessels, as well as muscles and ligaments. Collagen has an elastic quality that helps to give our skin structure; it forms a 3D matrix that plumps the skin and keeps it strong. From the age of 20, we produce around 1% less collagen each year, which can make our skin less elastic, more fragile, and more prone to damage. This is one of the primary reasons why we develop lines and wrinkles as we age.
It is thought that anthocyanins may play an important role by helping to build and restore collagen. Since collagen is a structural part of blood vessel walls, it makes sense to include these anthocyanidins in our diets. Anthocyanins may also help to reduce inflammation in the skin caused by the sun’s rays by binding with the bodys own MMP enzymes, so slowing down collagen breakdown. In one study they found that anthocyanins in blueberries may actually give the skin photoprotection against UV rays from the sun2.
Of course, it’s not just the anthocyanins in blueberries and other brightly coloured fruit and veg which make them so good for our skin. Berries are also rich in Vitamin C, which has an important role to play in supporting our collagen production. Without enough Vitamin C in our diet, we simply cannot make collagen3, therefore making it more likely you’ll see the effects of ageing on your skin.
Evidence suggests Vitamin C may also help to support the strength of our blood vessel network. If they are weakened, you can become susceptible to spider veins on the surface of the skin. Like anthocyanins, Vitamin C also aids in the protection of the skin against harmful UV rays4 as well as helping it to stay hydrated5. Vitamin C works alongside the anthocyanins in berries to help support the collagen cross links that strengthen your skin and keep it looking young and vibrant.
Fruit and vegetables with bright red, purple or blue pigments are highest in anthocyanins – which is why berries are claimed to be such a good source. Berries come in many different forms, including blackcurrants, red currants, raspberries, blueberries, strawberries, and blackberries. There are also many other fruit and veg which are rich in the anthocyanin flavonoid, including purple sweet potatoes, purple sweet corn, plums, red cabbage, black rice, red grapes, pomegranate, cherries, kidney beans, aubergine, and any of the new super veg that have been specially grown to have higher levels of purple pigment. Have you tried a purple cauliflower yet?
It’s really simple to include more berries in your diet, and this can start with your first meal of the day. Perhaps you could prepare a purple smoothie with a handful of fresh or frozen blueberries, along with some natural yoghurt and some ground seeds. As an aside, they are also a really tasty addition to your cereal or porridge.
When you’re next doing your weekly shop, take a look in the frozen food aisle, where you’ll often find packs of frozen mixed berries. This is a great way to continue enjoying the benefits of berries right through the winter months. Add to your smoothie, or make some homemade ice cream from the berries, natural yoghurt and a bit of vanilla paste — all whizzed up in a blender. Berries also make a delicious and healthy dessert. You could enjoy them fresh with some plain yoghurt or crème fraiche; alternatively, try adding some blackcurrants or blackberries to your favourite crumble recipe for an added punch of skin supporting anthocyanins.
In order to get the highest antioxidant potential from berries rich in anthocyanins, there is some evidence to suggest that using them raw may be the best way to preserve their nutritional goodness. Heating above 50°C may degrade anthocyanins6 and make them less beneficial for our health. So where you can, try to use fresh or frozen uncooked berries.
Perhaps you are not a fan of berries, or may be looking for a more simple way to include anthocyanins in your diet? There are now plenty of great natural food supplements that can give your body the same support — they also happen to be packed with additional vitamins that will aid your body’s collagen production. When choosing your supplement, however, ensure it comes from a reputable supplier which can demonstrate the correct potency as used in clinical studies.
To find out more about nutrition and the link to your skin health, take a look around our website or chat to one of our Nutrition Advisors.
References
1. Hidalgo GL, Almajano MP (2017) Red Fruits: Extraction of Antioxidants, Phenolic Content, and Radical Scavenging Determination: A Review, Antioxidants (Basel) Jan 19;6(1).
2. Bae JY et al., (2009) Bog blueberry anthocyanins alleviate photoaging in ultraviolet-B irradiation-induced human dermal fibroblasts Mol Nutr Food Res. Jun;53(6):726-38.
3. Peterkofsky B. Ascorbate requirement for hydroxylation and secretion of procollagen: relationship to inhibition of collagen synthesis in scurvy. Am J Clin Nutr; 54:1135S-1140S.
4. Darr D et al.,(1992) Topical vitamin C protects porcine skin from ultraviolet radiation-induced damage. Br J Dermatol 127:247-253.
5. Cosgrove MC et al., (2007) Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr; 86:1225-123
6. Patras A et al., (2009) Effect of thermal processing on anthocyanin stability in foods: mechanisms and kinetics of degradation, Trends in Food Science & Technology Vol 21 (1): 3 – 11.
Catherine Jeans is a highly qualified and experienced Nutritional Therapist. She is regularly called upon by the media to comment and provide expert opinion on nutrition topics, as well as providing workshops online and around the UK for corporations, schools, charities and individuals who want to eat better and live better. Catherine is passionate about the link between what we eat and our health, and educates her clients on simple ways to transform your diet and in turn your wellbeing.
