Health Benefits of Hyaluronic Acid in Diet
The interest in hyaluronic acid is relatively recent, but most people are now turning to it due to its many benefits. But first of all, let us understand what hyaluronic acid is. Hyaluronic acid is a type of sugar, and it is naturally present in the skin, connective tissues and eyes to hold water and keep it supple and smooth. The hyaluronic acid in the body can have a thousand times the weight of water. It not only retains the moisture that keeps the skin hydrated but also ensures joint health by preventing the water from evaporating in the air. Like collagen and elastin, the amount of hyaluronic acid occurring naturally in the body reduces with age. However, there are methods to increase hyaluronic acid production in the body.
Hyaluronic acid is essential in the diet; for this, you should eat a lot of fruit and vegetables that are rich in antioxidants. There are also hyaluronic acids in fruits and vegetables; let's understand how to boost hyaluronic acid (HA) levels naturally.
HA is a powerful humectant which means that when you apply it to the skin, it draws water to the surface. It keeps the skin moisturised the whole day. It is a good idea to use hyaluronic acid serums right after a hydrating cleanser to help lock in moisture, leaving your skin hydrated and making it appear more supple and younger. A hyaluronic acid serum is a crucial step as it also improves the skin's elasticity. HA is so powerful in drawing moisture to the skin that you need to use it in only one product. However, you need to pick the right product with the right type of hyaluronic acid. This is because the molecule of HA is enormous and cannot provide hydration deep into the skin. Simply, the smaller the molecule, the easier the absorption!
Another question often asked is- Is hyaluronic acid natural? Yes, hyaluronic acid is naturally produced by our body. On the other hand, if the molecule is micronised, it will penetrate deep into the skin, making it effective.
An overrated but effective way to boost hyaluronic acid levels is food!
Topical skin care is undoubtedly one of the best ways to ensure skin hydration. But the food you eat is another effective way for a long-lasting positive result! Let's look at how you can eat your way to nourished and hydrated skin.
Foods That Are High In Hyaluronic Acid:
Root Vegetables:
All the 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 the diet, which means that if you want to look young and have smooth, wrinkle-free skin, you should include these vegetables.
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, beef 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! Because it is one of the best hyaluronic-rich foods, it is one of the ways to get your dose of naturally occurring HA.
Soy-Based Foods:
Soy and its products help increase hyaluronic acid levels in the body. You can include tofu in your salads or stir-fry some soy nuggets with vegetables. You can also try eating soy nuggets as a tasty snack.
Citrus Fruits:
Citrus fruits are known to be good for your overall health and also provide the body with natural hyaluronic acid. Besides citrus fruits like oranges and grapefruit, bananas and tomatoes also offer HA to the body and make your skin supple and smooth.
Leafy Greens:
Enough has been said about the benefits of leafy greens, and now there is one more benefit they provide the body with hyaluronic acid. These vegetables also act as detox agents and give the body the necessary nutrients to keep it soft and glowing.
These hyaluronic-rich foods are very beneficial, and we will see the other benefits of HA below.
Here Are Some Benefits Of Natural Hyaluronic Acid:
We have already seen the benefits HA has for the skin now; let us look at some of the other benefits.
Speeds Up Wound Healing:
Hyaluronic acid also plays a significant role in the healing of wounds; it is naturally present in the skin. Still, the concentration increases when there is damage and repair is needed. It regulates the inflammation level, which is how it helps heal wounds faster. Due to hyaluronic acid, the body builds more blood vessels where skin damage occurs. HA can be used topically on the wound to speed up healing and to consume it.
Antibacterial Properties:
Hyaluronic acid also has antibacterial properties that reduce the risk of infection in open wounds.
Relieves Joint Pain:
Hyaluronic acid is found in the joints, which keeps them well-lubricated. When the joints are adequately lubricated, the bones are less likely to rub against each other and cause pain. HA supplements are beneficial if a person is suffering from osteoarthritis.
There are other benefits of taking hyaluronic acid, and we will discuss them here.
Soothes The Symptoms Of Acid Reflux:
It has been proved by research that hyaluronic acid reduces the symptoms of acid reflux. In acid reflux, the stomach's content rises to the throat, and the stomach acids cause damage to the oesophagus. Hyaluronic acid soothes the damaged lining of the oesophagus and speeds up the process of recovery. According to a study, hyaluronic acid, chondroitin sulfate supplements, and an acid-reducing medicine reduce the symptoms 60% more than taking only acid-reducing medication. This shows the hyaluronic supplement benefits.
Relieves Dry Eye:
Around 1 in 7 adults suffer from dry eyes due to the reduction in tear production and tears evaporating very fast. Hyaluronic acid is fantastic at retaining moisture, which is why it is used to treat dry eyes. Eye drops containing 0.2 to 0.4 % hyaluronic acid reduce dry eye symptoms and improve eye health. Hyaluronic acid eye drops are also used in eye surgery to reduce inflammation and improve wound healing.
Preserve Bone Strength:
Animal studies have proved that hyaluronic acid can help preserve bone strength. In a study on rats with osteopenia, it was established that HA could help reduce bone loss. In test tube studies, it has been proved that high doses of hyaluronic acid increase the activity of the cells that build new bone tissue; these cells are known as osteoblasts. Although there have been no studies on human beings, animal and test tube studies have shown promising results.
Prevents Bladder Pain:
Around 3-6% of women suffer from bladder pain due to interstitial cystitis. This ailment causes pain, tenderness in the abdomen, and frequent urge to pass urine. The cause of this ailment is not known. Still, hyaluronic acid has been found to relieve the pain and frequency of urination associated with this condition when it is directly inserted into the bladder through a catheter.
Myths About Hyaluronic Acid:
Just like everything, there are many myths about hyaluronic acid. Here we are debunking hyaluronic acid myths and bringing the truth to light.
Myth 1: Hyaluronic Acid Is An Artificial Substance
Another question that is often asked is- Is hyaluronic acid natural? Hyaluronic acid is a substance produced in the body naturally and is vital for the maintenance of proper health of hair and skin hydration, among other benefits. Eating foods containing hyaluronic acid or HA supplements helps produce collagen, an antioxidant that fights the body's free radicals. It improves the body's elasticity, skin cell regeneration, and metabolic processes. As mentioned above, hyaluronic acid is also present in many foods like bone broth, starchy vegetables, soy products, leafy green vegetables and citrus fruits.
Myth 2: Hyaluronic Acid Is Only Suitable For The Skin
We have addressed this myth above and seen that hyaluronic acid benefits the body in many ways. It lubricates the joints to alleviate joint pain and is beneficial in dry eye syndrome and many other ways. This is why you should not only consume food containing HA but also take supplements so that a healthy level of Hyaluronic acid is maintained in the body.
Myth 3: Hyaluronic Acid Is Produced In The Body, So Supplements Are Unnecessary
Hyaluronic acid is produced in the body, but its production decreases as you age. At the same time, environmental pollution, stress etc., cause fluctuations in the production of HA. Taking supplements ensures that the level of hyaluronic acid remains at an optimal level in the body. This is important because reduced levels of hyaluronic acid cause various problems like skin ageing and dehydration, pain in the joints etc. Even when it comes to eating hyaluronic acid-containing foods, it may not be possible to incorporate sufficient amounts into your diet. The hyaluronic acid present in food is not enough. This is why the best option is to take hyaluronic acid supplements. However, you need to be careful while taking these supplements, and you should take the supplements of well-known brands to ensure the quality of the supplements. Like everything else, unscrupulous elements sell lower-quality supplements that can harm your body. Chicnutrix Beauty Collagen is formulated with hydrolysed marine collagen and hyaluronic acid to promote skin hydration and reduce the signs of ageing. It helps protect the hair follicles, improve nail health and promote younger-looking skin.
Why You Need Hyaluronic Acid In Your Skincare Routine
Lock In Moisture:-
Hydrated skin is healthy skin. The hyaluronic acid serum is essential to retain skin moisture. Dehydrated skin often appears dry, dull, and lifeless. Hence make sure you are drinking plenty of water and eating loads of citrus fruits and veggies.
Having a good skincare routine for both morning and night is essential too. Mainly your skincare should have a hydrating cleanser, toner, serum, moisturiser, and sunscreen.
Boost Natural Collagen Production:-
Hyaluronic acid prompts the body to produce more collagen, which is also essential for skin elasticity and joint health. Eating fruits or veggies that boost hyaluronic acid will only increase collagen production. It is also beneficial to consume hydrolysed collagen. Because collagen is broken down, it is easily absorbable. There are many collagen supplements available on the market, including vegan options.
It Makes Your Skin Flexible:-
Hyaluronic acid helps the skin stretch and flex. It is common for the skin to form wrinkles or fine lines if it is pulled or creased in areas like around the mouth, around the outer corner of the eye and under the eyes too. Hyaluronic acid helps in this case by hydrating the skin really well so that when pulled, it will go back to its original shape. This ensures minimum wrinkles and fine lines. So, if you are on the lookout for an anti-ageing skincare routine, be sure to include hyaluronic acid.
Glowing & Supple Skin:-
Hydrated skin will always have a healthy glow and dewiness to it. And hyaluronic acid can help you achieve the same! But do not assume that only applying a serum will get you dreamy results. Along with the topical application, make sure you are consuming the right food that will boost hyaluronic acid levels. This way, in no time, your skin will start looking plumper and healthier.
There are many hyaluronic serums or moisturizers available on the market, be sure to pick the one with the finest quality ingredients. Also, remember to do a patch test before applying directly on the facial skin.
Who should use hyaluronic acid?
Everyone! Especially hyaluronic acid serum, which is lightweight and works for all skin types. It is also considered safe for those with sensitive skin prone to breakouts. But it is always wise to consult a dermatologist to avoid an allergic reaction.
There are many products available that contain hyaluronic acid. But a serum is one of the most effective as it is watery and can get absorbed in the skin well. Sheet masks are also a good option to treat the skin once in a while. But make sure that the sheet mask does not stay on your skin for more than 20 to 25 minutes.
It is crucial to treat your skin right with the changing weather and increasing pollution. Because as we age, our skin barrier weakens, and harmful elements can damage it even more.
Remember, it is never too early to start protecting your skin with a proper skincare routine. Because prevention is better than cure. So, invest some time and effort in your skin.