Hyaluronic acid is a naturally occurring substance in the body that plays a crucial role in maintaining skin hydration. In skincare, it is widely used for its exceptional ability to retain water, promoting skin elasticity and plumpness. Its benefits include reducing the appearance of wrinkles, promoting skin hydration, and supporting joint function, making it a popular ingredient in both skincare products.
In this blog we will explore the best hyaluronic acid foods that you can consume to improve your skin health.
Natural Sources of Hyaluronic Acid
Bone Broth
Bone broth in your diet will do wonders for your skin and joint health. Bone broth is made after slow cooking bones of chicken, meat etc. for 24 hours so that the nutrients in the bones are released in the broth. These nutrients include hyaluronic acid and are rich in collagen too which helps to improve skin elasticity and hydration. Because it is one of the best sources of hyaluronic acids, you should consider adding it to your daily diet to get your dose of naturally occurring Hyaluronic acid.
Bone broth is also an excellent source of proline, glutamine, chondroitin, and glucosamine. Proline and glutamine promote protein production in the body which helps to improve skin health.
Citrus Fruits
Citrus fruits are not only good for your overall health but also help to improve your body’s hyaluronic acid. Citrus fruits are rich in naringenin which prevents the breakdown of Hyaluronic acid in the body. Hence eating citrus fruits regularly helps you to maintain healthy levels of hyaluronic acid in your body Citrus foods are also a good source of antioxidants which protect skin from the damage caused by the free radicals (1).
Soy
Soy is an ideal way to boost your body’s natural hyaluronic acid level. Soy products like tofu, edamame and tempeh are excellent foods to include in your diet to get natural hyaluronic acid.
Soy products are high in phytoestrogen, a substance that mimics the effects of the hormone estrogen. Studies have shown that estrogen helps to improve hyaluronic acid to support skin health and prevent issues such as dryness and wrinkles. You can add soy and soy products to your salads or stir-fry some soy nuggets with vegetables. You can also try eating soy nuggets as a tasty snack (2).
Green Vegetables
Green vegetables like kale, spinach and coriander are rich in magnesium which aids in producing hyaluronic acid in the body (3). These vegetables also act as detox agents and give the body the necessary nutrients to keep skin soft and glowing. Green vegetables are also rich in antioxidants which help your skin from free radicals that are responsible for cell ageing.
Bell Pepper
Bell peppers, red, yellow or green, are rich in vitamins A, B1, B2, B3, C, and K and are considered foods rich in hyaluronic acid. They also help increase collagen production in the body, which has multiple skin benefits. Bell peppers can be enjoyed raw, grilled, or stir-fried making them ideal for skin health.
Sweet Potatoes
Sweet potatoes are excellent natural sources of hyaluronic acid. Sweet potatoes are often recognised for their high fibre content. But sweet potatoes are also rich in magnesium which enables your body to produce hyaluronic acid efficiently (4). Sweet potatoes also contain antioxidant that help prevent oxidative cell damage and chronic disease
Organ Meat
Organ meat of animals, mostly livestock, is one of the best hyaluronic acid rich foods. Oraganes such as liver help your body maintain its hyaluronic acid stores. They are also good sources of collagen which helps to prevent wrinkles and signs of ageing.
Nuts and Seeds
Nuts and seeds are nutrient powerhouses and provide multiple health benefits to the body. Nuts are high in magnesium which help promote the production of hyaluronic acid which in turn can help with your natural glow and smooth texture. Nuts and seeds with the highest level of magnesium include chia seeds, pine seeds, brazil nuts, cashew nuts, almonds, and pumpkin seeds.
Root vegetables
All vegetables like carrots, turnips, potatoes, onions etc., are high in HA. You should consume these vegetables in your regular diet. Many researchers have established hyaluronic acid's importance in diet, which means that if you want to look young and have smooth, wrinkle-free skin, you should include these vegetables. They are also rich in magnesium in each serving, which enables your body to produce hyaluronic acid efficiently.
Root Vegetables like sweet potatoes are full of beta carotene, a compound that has been shown to relieve inflammation, neutralize harmful free radicals, and protect against skin damage and sunburns.
Conclusion
Hyaluronic acid is a naturally occurring compound produced by the body and present in various foods and supplements. It offers potential advantages for skin health, inflammation, and conditions like acid reflux, dry eyes, and osteoarthritis. Including bone broth in your diet is an effective means of boosting hyaluronic acid intake. Additionally, incorporating soy products, oranges, almonds, kale, and sweet potatoes into your meals can provide nutrients that may stimulate the natural synthesis of hyaluronic acid in the body.
FAQs
1. What food has the most hyaluronic acid?
Foods like citrus fruits, soy, root vegetables, nuts and seeds have the most hyaluronic acid.
2. Which fruit is rich in hyaluronic acid?
Orange is rich in hyaluronic acid. Citrus fruits are generally high in hyaluronic acid.
3. How can I increase hyaluronic acid in my body?
Eat foods rich in hyaluronic acid to increase your hyaluronic acid naturally. You can also apply hyaluronic acid serums to get more hyaluronic acid.
4. What is a natural alternative to hyaluronic acid?
A natural alternative to hyaluronic acid is aloe vera or vitamin C.Â