Spoon of this food slows aging: Eat it not only in summer
Which product rejuvenates the body (photo: freepik)
Most of us usually consider berries as a tasty summer dessert or simply a source of vitamins. However, berries are a powerful biological program aimed at longevity and internal rejuvenation. Ukrainian dietitian Oksana Skytalinska explains why berries are so beneficial for our body.
Why berries promote rejuvenation
According to Skytalinska, this is real "biohacking" accessible to everyone, working on the deepest levels—from the cellular membrane to DNA, from the brain to the microbiome. And it turns out that a simple spoon of berry paste (for example, from blueberries) can be much more effective for your body than numerous external anti-aging products.
Berries are not just a mix of vitamins or well-known antioxidants. They are a complex system of bioactive compounds: polyphenols, anthocyanins, ellagic acid, and other phytonutrients that have scientifically proven effects on our biological processes, genes, and levels of inflammation in the body.
What exactly happens in the body when we regularly eat berries?
Rejuvenation of the vascular system
Our blood vessels have an inner layer (endothelium) that produces nitric oxide (NO)—a key molecule for relaxing blood vessels, lowering blood pressure, and improving circulation. Free radicals caused by stress, unhealthy food, or toxins destroy NO. Berry anthocyanins act as powerful natural protectors, restoring NO levels and improving vascular health.
"Turning off" inflammation genes
In response to stress or poor diet, genes that trigger inflammatory processes are activated in our cells. One key gene is NF-κB. Polyphenols, especially those found in blueberries, black currants, and blackberries, can block this gene's activity. Clinical studies show that just six weeks of daily blueberry consumption significantly lowers inflammation markers in immune cells.
Activation of "longevity genes"
Berry polyphenols can activate so-called sirtuins (SIRT1, SIRT3)—proteins that play a critical role in DNA repair, maintaining cellular energy, and the process of "internal cleaning" of cells (autophagy). An enzyme called AMPK is also triggered, which stimulates fat burning and cellular detoxification. This is a direct path to slowing aging at the cellular level.
Liver support and detox
Berries contain substances that activate the Nrf2 protein, which initiates a genetic detoxification program. This stimulates the body to produce more of its own glutathione—the liver’s main antioxidant—and enzymes that neutralize toxins. Studies also show berries’ ability to reduce fat accumulation in the liver (fatty liver disease).
Reduced risk of cancer
Various berry components have anti-cancer properties. For example, ellagic acid (found in raspberries and blackberries) can trigger cancer cell death. Flavonoids block the formation of new blood vessels that tumors need to grow. And berry fiber feeds beneficial gut bacteria, which produce butyrate—a substance with strong anti-tumor effects.
Immune support
Berry polyphenols help calm excessive immune responses, which is especially important for autoimmune conditions. They also help restore the integrity of the gut barrier, reducing the entry of harmful substances into the bloodstream.
Why you should eat berries daily, not just in summer
Nutrition experts like Michael Greger, author of "How Not to Die, emphasize: "If you can eat only one fruit a day, it should be a berry." Berries have the highest antioxidant activity (ORAC) among all fruits and vegetables.
This is food that heals, protects, and rejuvenates from the inside. While cosmetic products work on the skin’s surface, a spoonful of berry paste (like from blueberries, which retain the most nutrients) works on the cellular, genetic, and organ levels. That’s true and accessible biohacking.
Berries are especially beneficial for: Children (for brain, vision, and immunity development), pregnant and breastfeeding women (source of folic acid, vitamin C, anthocyanins), people with diabetes (blood sugar control), women during menopause (protecting bones, vessels, and brain), people after chemo/radiation therapy or surgeries (recovery support), elderly individuals (protection against age-related diseases).
Incorporate berries into your daily diet in any form—fresh, frozen, in paste, or smoothie form. It’s a simple step toward better health and slowing down the aging process from within.
You may be interested in:
- Eat this dish for breakfast to slow aging and look younger
- When does aging start, and can the process be slowed down?
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
