If you’re worried about wrinkles, puffy eyes, dark circles, uneven skin tone or anything else concerning your skin’s health- look no further than blackberries. These little guys are jam packed with vitamins and nutrients that will leave your skin feeling youthful and radiant. Blackberries are one of the most nutrient rich fruits you can add to your diet. Here are 10 benefits of blackberries you may not know about but can help improve your skin’s appearance.
10 Amazing Benefits of Blackberries for Skin.
1. Rich In Antioxidants.
Blackberries are high in powerful antioxidants which help to protect skin from free radicals and can help minimize the effects of aging. They also contain an enzyme that helps with blood circulation. Antioxidants are important for every part of your body, including your skin.(1)
Free radicals can attach themselves to cells in your body and cause damage, such as wrinkles and age spots on the skin. The antioxidants found in blackberry can fight off these free radicals, preventing them from causing any more harm to you or your skin.
2. Omega-3 Fats.
Blackberries are an excellent source of omega-3 fats, making them a great food to include in your diet if you have dry skin. Vitamin E is also present in blackberries, so they will help your skin retain moisture and plump up the skin to make it look less wrinkled.(2)
If you suffer from acne breakouts, eating blackberries may help reduce the frequency and severity of these outbreaks. The high levels of vitamin C found in blackberries can help fade age spots on your skin caused by sun damage.
Eating blackberries is one way to get more fiber into your diet which can help keep your digestive system running smoothly and aid in weight loss efforts.
3. Fat Soluble Antioxidants.
Blackberries are a rich source of fat soluble antioxidants. Studies have shown that the antioxidant level in blackberries is higher than most other berries.
Antioxidants such as anthocyanins and resveratrol, found in blackberry extract, may help to protect skin cells from oxidative damage caused by free radicals. This can help reduce wrinkles and fine lines.(3)
4. Vitamin C.
Vitamin C plays an important role in the production and maintenance of healthy skin. Antioxidant properties help improve skin tone and provide protection from UV radiation. Vitamin C is also essential to the synthesis of collagen which is a major component of connective tissue, including skin. Deficiency can lead to dry skin, cracked lips, and reduced resistance to infection.
Vitamin C can be found in many foods such as oranges, grapefruit, strawberries, kiwi fruit; less common sources include broccoli, Brussels sprouts, cauliflower and kale. The recommended dietary allowance (RDA) in Canada is 60 mg per day; anything more than this has not been shown to have any additional benefit on health or the prevention of chronic diseases like cancer or heart disease.
5. Anti-inflammatory Benefits.
Blackberries have anti-inflammatory benefits that can help to reduce pain, redness and swelling. They also contain a high amount of vitamin C which helps to improve your skin’s elasticity.
Additionally, blackberries are full of pectin which is an organic fiber that can help to cleanse your skin. However, blackberries can also be used as an exfoliant which will help remove dead skin cells from the surface and reveal a healthy new layer.
6. Protects Your DNA.
DNA is the blueprint to your entire body. It contains all the information necessary to create and maintain you. The benefits of blackberries for skin include protection from UV rays, which can damage your DNA.(4)
You may also be protecting yourself from aging because blackberries are rich in vitamin C, which supports healthy collagen production (a protein that keeps your skin strong and supple).
7. Reduces Wrinkles.
We all know that berries are good for our health. They are loaded with vitamins and minerals, but did you know that berries can also help reduce the appearance of wrinkles?
Blackberries have many ingredients that work together to help your skin look younger, including Vitamins A and C, calcium, potassium and more. The antioxidants in blackberries fight free radicals which cause premature aging and protect against sun damage. They also have anti-inflammatory properties which is great for sensitive skin types.
The powerful combination of these ingredients helps smooth out the appearance of fine lines and wrinkles on your face by working at the cellular level to slow down the breakdown of collagen in your skin cells. This means slower sagging skin, reduced wrinkle depth, better elasticity and firmer skin.
8. Tones the Skin.
Believe it or not, blackberries are one of the most amazing sources of antioxidants. They’re also a great source for vitamin K and manganese. Manganese is important for healthy bones, and vitamin K is essential to help your body heal wounds quickly. These benefits make blackberries a fantastic fruit to eat if you want to improve the tones of your skin.
9. Enhances Skin Elasticity.
Blackberries are loaded with anthocyanins, which are a type of flavonoid. These compounds can help to improve skin elasticity and reduce the appearance of wrinkles by strengthening the skin’s fibers.
The antioxidants in blackberries also have strong anti-inflammatory properties, which helps to keep skin cells healthy and reduces redness and inflammation. Additionally, the antioxidants in blackberries can help to protect the skin from pollution.
10. Increases Collagen Production.
Blackberries are an excellent source of vitamin C, which is necessary for collagen production. This nutrient keeps your skin looking young and healthy. It also helps to heal wounds and bruises on the skin’s surface.
The high amount of Vitamin C in blackberries may help to reduce signs of aging such as wrinkles, age spots, and fine lines around the mouth.
How Much To Consume?
One full punnet of blackberries i.e., 125g is recommended to eat.
Blackberries are a good source of vitamin A, which may help slow signs of aging like wrinkles, fine lines, age spots, lessened elasticity, and texture changes. Blackberries are also packed with antioxidants and phytochemicals, which can help protect the skin from damage caused by free radicals.
The tannins in blackberries can also help to tighten and tone the skin. The vitamin C in blackberries is important for collagen production, which helps keep the skin looking firm and youthful. All of these benefits combined make blackberries an excellent ingredient for homemade skincare recipes like masks, scrubs, or moisturizers.
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- Free radicals, antioxidants and functional foods: Impact on human health; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/
- Wild berries: a good source of omega-3; https://pubmed.ncbi.nlm.nih.gov/16900081/
- Plant-Derived Antioxidants: Significance in Skin Health and the Ageing Process; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8776015/
- Whole Fruit Phytochemicals Combating Skin Damage and Carcinogenesis; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6926315/