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Berries contain some of nature’s most potent anti-ageing compounds, and research suggests that eating them regularly can support your skin’s natural repair processes from the inside out. Here’s what happens when you make berries a more often-than-not habit.
The Science Behind Berry Power
Berries pack an impressive concentration of powerful antioxidants called anthocyanins, the natural flavonoid pigments responsible for their vibrant red, purple, and blue hues. According to a comprehensive scientific review of dietary antioxidants, these compounds are potent scavengers of free radicals and reactive oxygen species (ROS), which help mitigate the oxidative stress that accelerates skin ageing.
At the cellular level, anthocyanins provide significant benefits for skin health. They protect against UV damage and photoaging by inhibiting the enzymes that break down collagen, such as matrix metalloproteinases (MMPs). The review also highlights that anthocyanins can stimulate fibroblast activity to enhance collagen production, helping to maintain the skin’s structure, elasticity, and tone. Anthocyanins can improve skin hydration by strengthening the skin’s barrier function and reducing water loss.
Berries like blueberries, blackberries, and pomegranates are particularly rich sources of some of the most potent anthocyanins, including cyanidin and delphinidin, which work to protect your skin throughout the day.
Vitamin C Content That Rivals Citrus
Patients assume citrus fruits are the best source of vitamin C, but several berries actually contain higher concentrations. Strawberries provide around 58 mg of vitamin C per 100 g – 29% more than oranges at 45 mg per 100 g.
Your body uses vitamin C to produce collagen, the protein that keeps your skin firm and smooth. Without adequate vitamin C, collagen production slows, giving way to fine lines and loss of skin elasticity. The vitamin C in berries is particularly bioavailable, meaning your body can absorb and use it efficiently.
Blackcurrants contain an exceptional 180 mg of vitamin C per 100 g serving, making them one of the richest sources available. This supports not only collagen synthesis but also helps repair existing sun damage at the cellular level.
The benefits of this high vitamin C content extend beyond collagen production, reaching down to the genetic level. According to a 2024 study published in the Journal of Investigative Dermatology, a powerful new mechanism, demonstrating that vitamin C actively promotes the proliferation of keratinocytes, – the primary cells making up our skin’s outer layer. Researchers found that vitamin C achieves this by facilitating a process called DNA demethylation, which effectively ‘switches on’ specific genes related to cell growth. The process results in a thicker, more robust epidermis, directly counteracting the skin thinning that is a hallmark of ageing. Thus, the abundant vitamin C in berries only helps build the skin’s structural framework and also fuels the fundamental process of cellular renewal.
Natural Protection Against UV Damage
Berries can’t replace your sun cream, but they do provide internal protection against UV-induced skin damage. The polyphenols in berries help protect your skin cells from oxidative stress caused by sun exposure.
Studies show that animals that have diets supplemented with berries have better skin resistance to UV damage and recover more quickly from sun exposure. The protective compounds accumulate in your skin tissue over time, creating a natural defence system.
Goji berries deserve a special mention here – they contain zeaxanthin, a carotenoid that specifically protects against blue light damage. If you harbour concerns about blue light having effects on body and skin health, this protection may become relevant to you.
Blood Sugar Balance and Skin Health
The connection between blood sugar and skin ageing is well-established in dermatological research. High blood sugar levels trigger glycation, a process where sugar molecules bind to proteins like collagen, making them stiff and prone to damage.
Berries have a relatively low glycaemic index despite their sweetness. Blueberries score 53 on the glycemic index, while strawberries score 40. This means they provide sweetness and energy without causing the blood sugar spikes that accelerate skin ageing.
The fibre content in berries also helps slow sugar absorption. A cup of raspberries contains 8 g of fibre, helping to moderate your body’s glucose response and protect your skin’s structural proteins.
Anthocyanin Content in Selected Fruits
| Fruit | Primary Anthocyanins | Content (mg per 100g) |
|---|---|---|
| Blueberries | Malvidin, Delphinidin, Cyanidin | 163 |
| Blackberries | Cyanidin, Delphinidin, Malvidin | 245 |
| Cherries | Cyanidin, Peonidin | 82 |
| Elderberries | Cyanidin, Delphinidin, Petunidin | 485 |
Supporting Your Skin’s Natural Renewal
Skin turnover for teens and young adults could take around 7 – 21 days. For older adults, the skin regenerates itself every 28 – 40 days, and the nutrients from berries support this natural renewal process. The vitamin A compounds in berries, particularly beta-carotene, help regulate cell turnover and maintain healthy skin texture.
Berries also contain natural alpha-hydroxy acids, similar to those used in professional skincare treatments. When ingested these acids play a different but equally important role. Rather than working on the skin’s surface, acids like citric and malic acid are used by your body at a cellular level. They are key components in the processes that generate energy for your cells.
Practical Ways to Include More Berries
Fresh berries are ideal, but frozen varieties retain most of their nutritional value and offer year-round availability. Aim for 1-2 servings per day, with one serving being approximately 80g or half a cup.
Mix different berries throughout the week to maximise the variety of beneficial compounds.
Dried berries concentrate the nutrients but also concentrate the sugars, so use them sparingly as garnishes rather than main portions.
The Long-term Skin Investment
Think of berries as a long-term investment in your skin’s health rather than a quick fix. The antioxidants, vitamins, and protective compounds work cumulatively over months and years to support your skin’s resilience against ageing.
Regular berry consumption complements other healthy skin practices like staying hydrated, getting adequate sleep, and protecting yourself from sun damage. The combination creates an environment where your skin can function optimally and maintain its appearance longer.
The review cited above suggests that people who maintain diets rich in antioxidant foods like berries show measurably less skin ageing over decades compared to those with lower antioxidant intakes.
Your skin reflects your overall health, and berries provide one of the most enjoyable ways to nourish it from within. Yes, topical treatments address immediate concerns, the nutrients in berries support the fundamental processes that keep your skin healthy, resilient, and glowing.
For personalised advice about supporting your skin health and professional treatments, The Doctors Laser Clinic offers comprehensive consultations that consider both lifestyle factors and clinical options for skin wellness.
Article reference:
- Tranchida N, Molinari F, Franco GA, Cordaro M, Di Paola R. Potential Role of Dietary Antioxidants During Skin Aging. Food Sci Nutr. 2025 May 1;13(5):e70231. doi: 10.1002/fsn3.70231. PMID: 40321615; PMCID: PMC12046069.
- Vitamin C Promotes Epidermal Proliferation by Promoting DNA Demethylation of Proliferation-Related Genes in Human Epidermal Equivalents
Sato, Yasunori et al.
Journal of Investigative Dermatology
