Hundreds of scientific studies show that anthocyanins have anti-oxidant, anti-inflammatory, and anti-cancer properties Wang making them useful to protect health in general, but particularly suited to protecting skin from sun damage that contributes to skin aging and cancer Rojo Even so, there are currently no dietary intake recommendations Cerletti However, the significance of anthocyanins to health has been so well recognized that two studies spanning 10 years were funded by the European Union EU [i.

the FLORA FLavonoids and related phenolics for healthy living using ORally recommended Antioxidants and ATHENA AnTHocyanin and polyphenol bioactives for Health Enhancement through Nutritional Advancement ] Cerletti These studies and others, have confirmed that anthocyanins provide natural sun protection through the following means:.

The most important accelerator of skin aging is UV radiation exposure. A single exposure to intense radiation triggers various inflammatory pathways and oxidative damage, while repeated exposure leads to accelerated skin aging photo-aging , thickened skin, and precancerous lesions.

In addition, repeated exposure causes excessive formation of typically necessary enzymes called metalloproteinases MMP , which when present at abnormally elevated levels, degrade skin collagen and elastin, leading to wrinkles Rojo Anthocyanins reduce MMP production Wang They also protect against UV skin damage by inactivating highly reactive molecules such as free radicals and reactive oxygen species ROS formed during sun exposure that start a chain reaction producing significant cell and tissue damage.

As well, they increase levels of Phase II detoxification enzymes anti-oxidant proteins including glutathione S-transferase, that help eliminate toxins, and reduce lipid peroxidation fat damage and DNA damage that can trigger cancer formation Wang Click here to shop now.

Chronic inflammation affects many people and is a concern because it can activate processes that initiate cancer. Higher internal production of two inflammatory biomarker proteins, nuclear factor-kappa NF-KB and cyclooxygenase-2 COX-2 commonly accompanies many cancers Wang Factors contributing to inflammation include low anti-oxidant status, nutrient deficiencies, increased toxin load and free radical damage.

Higher dietary anthocyanin intake is associated with lower inflammatory biomarkers indicating oxidative stress according to a population study including US adults Cassidy In addition preclinical studies found anthocyanins reduce NF-KB and COX-2 levels Wang These results suggest the anti-inflammatory effects of anthocyanins are key to their health protective and anti-cancer effects, respectively.

It is thought that anthocyanins may play an important role by helping to build and restore collagen. Since collagen is a structural part of blood vessel walls, it makes sense to include these anthocyanidins in our diets.

In one study they found that anthocyanins in blueberries may actually give the skin photoprotection against UV rays from the sun 2. Berries are also rich in Vitamin C, which has an important role to play in supporting our collagen production.

Evidence suggests Vitamin C may also help to support the strength of our blood vessel network. If they are weakened, you can become susceptible to spider veins on the surface of the skin. Like anthocyanins, Vitamin C also aids in the protection of the skin against harmful UV rays 4 as well as helping it to stay hydrated 5.

Vitamin C works alongside the anthocyanins in berries to help support the collagen cross links that strengthen your skin and keep it looking young and vibrant. Fruit and vegetables with bright red, purple or blue pigments are highest in anthocyanins — which is why berries are claimed to be such a good source.

Berries come in many different forms, including blackcurrants, red currants, raspberries, blueberries, strawberries, and blackberries. There are also many other fruit and veg which are rich in the anthocyanin flavonoid, including purple sweet potatoes, purple sweet corn, plums, red cabbage, black rice, red grapes, pomegranate, cherries, kidney beans, aubergine, and any of the new super veg that have been specially grown to have higher levels of purple pigment.

Have you tried a purple cauliflower yet? Perhaps you could prepare a purple smoothie with a handful of fresh or frozen blueberries, along with some natural yoghurt and some ground seeds. As an aside, they are also a really tasty addition to your cereal or porridge.

This is a great way to continue enjoying the benefits of berries right through the winter months. Add to your smoothie, or make some homemade ice cream from the berries, natural yoghurt and a bit of vanilla paste — all whizzed up in a blender.

Berries also make a delicious and healthy dessert. You could enjoy them fresh with some plain yoghurt or crème fraiche; alternatively, try adding some blackcurrants or blackberries to your favourite crumble recipe for an added punch of skin supporting anthocyanins.

In order to get the highest antioxidant potential from berries rich in anthocyanins, there is some evidence to suggest that using them raw may be the best way to preserve their nutritional goodness. Heating above 50°C may degrade anthocyanins 6 and make them less beneficial for our health.

So where you can, try to use fresh or frozen uncooked berries. Perhaps you are not a fan of berries, or may be looking for a more simple way to include anthocyanins in your diet? When choosing your supplement, however, ensure it comes from a reputable supplier which can demonstrate the correct potency as used in clinical studies.

To find out more about nutrition and the link to your skin health, take a look around our website or chat to one of our Nutrition Advisors. Hidalgo GL, Almajano MP Red Fruits: Extraction of Antioxidants, Phenolic Content, and Radical Scavenging Determination: A Review, Antioxidants Basel Jan 19;6 1.

Bae JY et al. Jun;53 6 Peterkofsky B. Ascorbate requirement for hydroxylation and secretion of procollagen: relationship to inhibition of collagen synthesis in scurvy.