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Healthy Benefits of Blueberries on Skin

We know that blueberries provide an array of antioxidants and vitamins when eaten but their intake may show external benefits for your skin as well!


When it comes to the concept, "there is more than what meets the eye," blueberries may just be the perfect fit. Though those nutrient-packed berries offer the body numerous health benefits internally, their intake might show external benefits as well.

Blueberries and Skin Care

Along with heart, digestive, and immune health, blueberries and blueberry extract may have a critical care role in skin health and care. The beautiful benefits can be attributed to these blueberry features and properties:

Vitamin C
One cup of blueberries contains almost a quarter of daily vitamin C needs. Vitamin C has a valuable role in collagen synthesis and found in high levels of various skin layers. Studies have further demonstrated that vitamin C may prevent against ultraviolet (UV) radiation damage.

Blueberries are especially rich in anthocyanin, a flavonoid and pigment responsible for red, purple, and blue plant crops. Anthocyanins may be effective against the development and progression of skin cancer.

Gallic Acid
Gallic acid (GA) is virtually found in almost all plants with antioxidant and anti-inflammatory properties. Research suggests topical and dietary use may counteract against damage caused by UV radiation, the primary factor in skin photoaging - causing wrinkles, dryness, and thickening of the skin.

Often known for its content in red wine, resveratrol may be an effective anti-aging component. Though research is currently limited, some studies suggest the topical use of resveratrol may block against sun damage and reduce acne. Additionally, oral ingestion of resveratrol may offer skin improvements with enriched elasticity and diminished age spots.

All-in-all, the majority of blueberries' powerful characteristics comes from antioxidant properties. Antioxidants fight against free radicals that may be harmful to health. Furthermore, antioxidants may protect the skin against skin cell damage, thus reducing the signs of aging along with the promotion of skin appearance.

Blueberry Choices: Raw or Extract?

Developers have produced a blueberry extract, essentially containing all the nutrients offered within the blueberry without the actual berry. Though these extracts are generally considered safe, it is important to use with caution and discuss with a healthcare provider prior to use. Some manufacturers may add herbal additions and knowing what comprises the supplement is extremely necessary for individuals with floral allergies such as daises or marigold. Be sure to stick to the recommended dosage, as more is generally not better with any sort of supplement. But when it comes to choosing between blueberry's raw form or an extract, it is generally up to the consumer's discretion. It is important to remember, though, extract lacks the fiber content and may be unnecessarily manipulated. In addition, the light sweetness of raw berries can be quite satisfying!

Huang W, Zhang H, Liu W, et al. Survey of antioxidant capacity and phenolic composition of blueberry, blackberry, and strawberry in Nanjing. Journal of Zhejiang University. Available at:

Hwang E, Park SY, Hee HJ, et al. Gallic acid regulate skin photoaging in UVB-exposed fibroblast and hairless mice. Pub Med. Available at:

Vitamin C and Skin Health. Linus Pauling Institute. Available at:

Written By Sydney Lappe, MS, RDN. Published on July 27, 2016. Updated on September 07, 2019.


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