March 22, 2023 in Nutrition & Health


How blueberries benefit your skin

As it’s the largest organ of the human body, your skin health shouldn’t be overlooked!

There are numerous benefits of blueberries for skin.

Blueberry bowl

Reduce the signs of ageing

Antioxidants are a hot topic in the world of skin care, but how do they actually work? Free radicals cause damage to our skin through oxidant stress, which can cause fine lines and wrinkling. Antioxidants help to reduce the damage that these radicals can do therefore helping to reduce damage to your skin. As blueberries are packed with antioxidants, they can help reduce signs of ageing in your skin.

Aid in UV Protection & wound healing

Vitamin C is usually thought of being in oranges, but did you know that blueberries are also high in Vitamin C? Good skin health and Vitamin C have been closely linked, with studies finding that Vitamin C can aid in wound healing which is important in fading acne scarring and helping skin repair. As well as assisting in increased protection against harmful UV irradiation.


Reducing inflammation is essential in ensuring your skin is healthy and has that beautiful ‘glow’. Research has shown that Vitamin K can be highly effective as anti-inflammatory which is important if you are experiencing severe redness, eczema, and psoriasis. Vitamin K can also help to protect the skin against ageing and other diseases. Including more blueberries to your diet is a great way to increase your Vitamin K intake easily.

People blueberries

Boosts collagen

If you researched skin care, you likely have come across the importance of collagen. This protein is one of the main building blocks in your skin and it provides that enviable youthful and plump appearance. As blueberries contain a relatively high level of amino acids (which produce collagen) for their size, they are an excellent way to help boost collagen in your skin.

Improves circulation

When looking for ways to have healthier and happier skin, blood circulation may not be at the top of your list. However, ensuring your blood is circulating properly is highly important as it is how your skin receives essential oxygen and nutrients. Increased blueberry intake has been shown to reduce risk of type 2 diabetes and cardiovascular disease, overall improving heart health. Adding a few more blueberries to your diet could help you increase healthy blood circulation and ensure your skin is glowing.

Reducing acne

Whilst eating a little bit of sugar won’t cause you to completely break out, there has been some research that suggests a spike in blood sugar can create inflammation and excess sebum (an oil which your skin produces) which can lead to acne. As blueberries contain natural sugar as well as fibre, they are a great way to enjoy something sweet without spiking your blood sugar dramatically.

How to get the most out of your blueberries

Whilst you can apply blueberries topically to your skin by creating a natural face mask, majority of the research suggests that blueberries are best ingested. As they are high in fibre and low in calories, they can be enjoyed daily! We recommend including one serving (approximately 150 grams or one cup) of blueberries into your diet a day.

Due to their versatility, you can include blueberries throughout your day from breakfast to dessert!

Yoghurt blueberries

Start your morning right by making some delicious blueberry wholemeal pancakes or keep things simple and easy with a blueberry super juice!

Once lunchtime rolls around, tuck into a blueberry turkey burger or tantalise your tastebuds with a blueberry brie toastie. Enjoy a healthy and satisfying afternoon snack of blueberries and yoghurt.

Elevate your everyday weekday meal by trying blueberry & balsamic glazed chicken perfectly paired with a blueberry peach mojito. For dessert, satisfy your sweet tooth with a slice (or two) of blueberry cheesecake or a scoop of blueberry ice cream.

Still have a hankering for blueberries? They are always perfect on their own.