Hyaluronic Acid Foods: Natural Sources of HA

By Aniela / July 21, 2020

You may already be using skin care products that contain hyaluronic acids (HA) or a hyaluronic acid serum, but what about hyaluronic acid foods? They do in fact exist, and if you're a fan of healthy eating, you should definitely take a look at these natural sources of HA. Hyaluronic acid is naturally occurring in the body and is responsible for retaining moisture and also attracting it. Without HA, your skin can become dry, flaky, and also show early signs of aging. HA also helps to improve cell turnover and improve collagen synthesis, which can help prevent the formation of wrinkles and improve the skin's texture. So, if you're looking to get beautiful skin, you may want to add some of these hyaluronic acid foods into your diet along with some HA skin products!

hyaluronic acid foods

While your body does naturally produce HA, over time, as you get older, that production slows down. This is why many people get HA fillers (by way of injection) or use topical treatments such as hyaluronic acid serums and creams. But aside from that, you can also get your HA from healthy foods.

Benefits of Hyaluronic Acid

Hyaluronic acid is a vital component to fighting premature aging and wrinkles. If you're looking for beautiful, youthful skin, hyaluronic acid is then super important. Here are some benefits:

  • Hydrates and moisturizes the skin
  • Prevents wrinkles and fine lines
  • Reduces redness
  • Helps with dermatitis
  • Reduces inflammation
  • Prevent dryness
  • Keeps skin supple
  • Softens skin
  • Reduces the appearance of dark spots and age spots
  • Plumps skin up
  • Can reverse wrinkles and crows feet

What Foods Contain Hyaluronic Acid?

Foods high in hyaluronic acid are plentiful, and as you may have already guessed, they're also some of the healthiest foods. Not only do these hyaluronic acid foods help you feel better, but some of them also help increase hyaluronic acid production. Plus, these foods are also rich in vitamins and minerals which is just an added bonus!

#1. Bone Broth

You may have heard about the miraculous benefits of bone broth. Plenty of people consume bone broth for a number of different reasons, but mainly for health reasons. Also, it's at the top of our list as it contains the highest amount of HA of any foods. This is because bone broth is made from animal cartilage and bones (sounds gross, yes). These parts are then simmered in water for at least 24 hours so that all of the nutrients, including hyaluronic acid, are extracted into the water. Consuming one cup a day can have extraordinary benefits not only for your skin but your overall health.

#2. Soy Foods

Soy based foods such as tofu, edemame, and tempeh, all contain some level of estrogen in them. It has been proven that an increase in estrogen may help the production of hyaluronic acid by the body. If that wasn't enough to get you going on the soy train, they're also chock-full of protein, vitamins, and minerals.

#3. Citrus

Citrus fruits contain naringenin which prevents the breakdown of hyaluronic acid in the body. Consuming citrus fruits on a regular basis ensures that the HA in your body does not break down. Add oranges, grapefruits, tomatoes, and bananas to your every day diet to keep skin glowing and supple.

#4. Root Vegetables

Root vegetables that are high in starch can increase production of hyaluronic acid in the body. Add regular potatoes, sweet potatoes, and jicama to your diet to increase HA production. Not only will these help with that, but these starchy root vegetables also contain fiber, potassium, vitamin A, C, and B6.

#5. Leafy Greens

Leafy greens are packed full of magnesium which is a catalyst for production of hyaluronic acid in the body. So be sure to drink your green juice or make a leafy green salad packed with lettuce, kale, spinach, microgreens, watercress, and many more!

#6. Nuts & Seeds

Nuts and seeds are also super high in magnesium, and, like leafy greens, are a catalyst for the production of HA in the body. Add plenty of nuts and seeds to your daily diet such as almonds, pine nuts, chia seeds, flax seeds, hemp seeds, and sunflower seeds. Additionally, avocados are also an amazing food that help the production of HA.

These hyaluronic acid rich foods are a great way to supplement your HA intake, but you should also use HA rich serums and creams. Plenty of skin care products now contain HA. Check out this list of the best hyaluronic acid serums!

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