Boost Your Skin Health With Berries

We all know the benefits of eating fruit and vegetables and one particular food which offers up great nutrition is the humble berry. But did you know just how good berries are for your skin?

Love Fresh Berries has teamed up with dermatologist Abigail James, to give some advice below especially for “Friend” readers.

Mineral And Hydration Intake

Our skin definitely needs some extra TLC when it’s colder; it’s coping with the cold outside and the drying central heating inside. We tend to eat less fruit during winter, which means that our antioxidant, mineral and hydration intake might suffer at the time our skin needs it the most.

A key vitamin that appears in abundance across all berries is Vitamin C. This is a mega anti-oxidant and great when eaten and applied topically to the skin. Our bodies constantly need Vitamin C to be replaced as we don’t create it ourselves in the body. It’s essential for a healthy immune system, growing and repairing tissue, wound healing, healthy bones, strengthening blood vessel walls, staving off damage from the sun’s harmful rays and is an essential ingredient to help support pigmentation issues, too.

Vitamin K does not get as much attention as some other vitamins, but it’s essential for strengthening capillary walls. It prevents our arteries from calcifying and supports the blood clotting process, all essential parts of maintaining a healthy circulatory system. If our circulation is working well, our skin is being fed by fresh nutrients and oxygenated blood efficiently from our internal circulation supply. Vitamin K is a key ingredient often used in eye products because it strengthens capillary walls helping to reduce the appearance of dark circles.

Vitamin A is essential for boosting cell turnover, which helps combat the ageing process, reducing the appearance of acne, pigmentation, fine lines… the list goes on.

Minerals – magnesium, copper, potassium, zinc, iron are all found in different strengths across berries and are all essential minerals for healthy skin formation; from collagen production, healthy red and white blood cell formation, balancing hormones and helping balance oil production, too.

All berries are rich in plant fibres which support a healthy gut without being an aggressive or stodgy fibre source. If our gut is healthy then our skin is going to be happy and clear.

Did You Know?

Raspberries have one of the highest levels of combined antioxidants – 40% more than other berries
Benefits: good for fighting against UV damage, pollution and stressful lives. They also have been proven to have anti-inflammatory properties, making them good for skin conditions such as eczema and rosacea.

Blackberries are an ancient British berry which are made up of more than 85% water. This, coupled with all the natural fibres and nutrients makes them an amazing skin hydrator.
Benefits: the combined Vitamin A, C and K along with omega 3 and 6 oils in the seeds are all perfect for the skin.

Strawberries have anthocyanins and are a great support to our circulatory system.
Benefits: They also have slightly astringent properties making them good for treating puffy eyes. As an alternative to slices of cucumber, take strawberries straight from the fridge, cut them in half and glide them under the eye area. Strawberries and blueberries are often used alongside other fruits for their skin rejuvenation effects.

Blueberries have a natural antibacterial and anti-inflammatory effect.
Benefits: used as a facial treatment they are great for keeping pores clear and sloughing off dead skin cells for a smoother complexion.


Mixed Berries Ultimate Face Mask

1 large or 2 small strawberries
4 blackberries
8 blueberries
7 raspberries
2 heaped tablespoon oats
1 teaspoon of honey
1 large tablespoon yoghurt
1 tablespoon coconut oil
1 teaspoon ground almonds (optional)

Place all ingredients into a smoothie maker and blend for 20 to 30 seconds until all ingredients are thoroughly mixed. Apply with your hands (it can be a little messy). Natural fruit acids in this mix may cause a mild tingling sensation. Massage over the face and neck, to work the mask into the skin and activate the exfoliating properties, avoiding the eye area. Leave on the skin for 5 to 10 minutes, remove with a warm damp flannel or cloth. The skin can feel zingy and has a lovely glow afterwards.

Catch up with all our other health advice and information.


Yvonne McKenzie

Yvonne works on the Features team and admits to being nosy, so loves looking after the Between Friends letters and finding out all about our lovely readers. She also looks after our health copy and enjoys writing about inspiring people that help make the articles in the magazine so interesting.