Food with hyaluronic acid is the latest trend in beauty, health and nutrition. Your body produces this vital substance naturally to support your cells and joints. As we age, the production of hyaluronic acid decreases, making it harder for your skin to look healthy and feel good.
Food With Hyaluronic Acid
If you are a skincare enthusiast, chances are that you have already heard a lot about the latest skin-plumping and moisturising super ingredient – hyaluronic acid. You may think hyaluronic acid only comes bottled as serums and creams, but did you know it is also naturally found in your body’s tissues? It is necessary for skin cell renewal, increasing its elasticity, boosting collagen production and keeping your skin plump, soft and smooth.
Of course, there are a lot of serums and creams that are enriched with hyaluronic acid, but being skincare junkies, we always go one step further. We found out that there are certain foods that are not just high in hyaluronic acid, but also help increase its production in your body so that your skin remains soft, supple and glowing. So when you go shopping next time, be sure to include these in your cart!
- Root vegetables
- Bone broth
- Soy based foods
- Citrus fruits
- Leafy greens
Root veggies, which means all your vegetables such as turnips, carrots, potatoes, onions etc. are a rich source of hyaluronic acid. Consuming these vegetables on a regular basis will help your body produce natural hyaluronic acid to keep your skin soft and supple.
Including bone broth in your diet is one of the best ways to get your dose of naturally occurring hyaluronic acid. Bone broth is made after slow cooking chicken, beef or any other meat for up to 24 hours so that the nutrients, including hyaluronic acid, contained in the bones are released into the broth.
Soy based foods
Soy and soy products help raise hyaluronic acid levels in your body. Simply throw some tofu in a salad, stir-fry soy chunks with a few veggies or nibble on them as a snack for a healthy and skin-loving snack.
Citrus fruits are not just great for your overall health, but also play a huge role when it comes to delivering your body with natural hyaluronic acid. Consume fruits such as grapefruits, oranges, bananas and tomatoes to ensure that your skin looks soft, supple and youthful.
Leafy green vegetables are a great natural way to deliver some hyaluronic acid to your body and that’s another reason why you need to eat your greens more often. These foods help to flush out toxins from your body and deliver your skin with the essential nutrients to keep it soft and glowing.
Best Hyaluronic Acid Foods for Your Skin
- Hyaluronic acid is a lubricating substance naturally produced by the body that ensures the health and hydration of tissues.
- Production of this acid naturally decreases as the body ages.
- Certain foods can be valuable sources of hyaluronic acid, however, over-the-counter supplements and topicals are more effective.
- Some foods are rich in hyaluronic acid, while others contribute to its production and prevent its degradation.
Hyaluronic acid (also known as hyaluronan) is a substance within the body responsible for the hydration and suppleness of the skin. Its production decreases over time as a natural part of aging, causing the skin to become drier, thinner and looser. This process can be slowed with a diet rich in hyaluronic acid foods.
This compound is found throughout the body’s other soft tissues as well. It is a component of bone marrow and soft cartilage, and ensures the smooth functioning of the eye cavity, joints and connective tissues. Hyaluronic acid also supports cellular regeneration and wound repair. As such, adequate levels are important for the body’s overall health and proper functioning.
A treatment that includes a combination of hyaluronic acid foods, supplements and topical skin care products will provide the most positive results.
Top Foods Rich in Hyaluronic Acid
Aside from bone broth, relatively few foods contain a significant amount of hyaluronic acid itself. However, a number of foods are rich in nutrients that play a role in supporting its production and preventing its deterioration.
Magnesium supports the body’s production of hyaluronic acid, the flavonoid naringenin inhibits its breakdown, and phytoestrogens work to increase its presence in the skin.
|Bone broth||Hyaluronic acid||Made from beef or poultry bones|
|Fruits||Magnesium||Avocados, bananas, figs, tomatoes and tropical fruits|
|Naringenin||Citrus fruits and tomatoes|
|Broccoli||Magnesium||Also rich in vitamin C|
|Leafy greens||Magnesium||Kale, spinach and microgreens|
|Nuts and seeds||Magnesium||Chia, poppy and pumpkin seeds, flaxseed, brazil nuts, cashews and pine nuts|
|Soy products||Phytoestrogens||Edamame, tempeh and tofu|
|Sweet potatoes||Magnesium||Also rich in vitamins A and C, potassium and antioxidants|
Bone broth is one of the few foods that contain an abundance of hyaluronic acid, due to the fact that it sources the compound directly from the connective tissues and bones of animals.
This broth is made by simmering beef or poultry bones and cartilage in water. Over the course of several hours, the acid is gradually extracted, along with a range of proteins and amino acids that support collagen production.
This broth also contains minerals, such as calcium, zinc and potassium. The combined benefits of hyaluronic acid and other these other nutrients work to encourage healthy and supple skin.
Broccoli contains high levels of magnesium, which increases the amount of hyaluronan in the skin, elevating moisture levels and encouraging skin health. They also contain vitamin C, which contributes further anti-aging skin benefits by reducing inflammation and supporting collagen production.
Although fruits do not contain a significant amount of hyaluronan, they do boast a variety of nutrients that contribute to the compound’s production and prevent it from degrading.
Citrus fruits and tomatoes are rich in naringenin. This compound inhibits the activity of hyaluronidase, the enzyme responsible for the breakdown of hyaluronan. In this manner, it effectively slows the depletion of hyaluronan.
Figs, avocados, bananas, tomatoes and a variety of tropical fruits also contain a high amount of magnesium, which plays an active role in the body’s synthesis of hyaluronan.
Spinach, kale and microgreens are abundant sources of magnesium that support hyaluronic acid production, encouraging supple skin and a bright complexion.
They are also rich in a wide range of nutrients that provide notable skin benefits. These include antioxidants such as vitamin E, chlorophyll and beta-carotene, as well as folate, which contributes to cellular renewal and tissue repair.
Nuts and seeds
Nuts and seeds are also excellent sources of magnesium that can contribute to hyaluronan synthesis. A diet rich in nuts is associated with smooth skin texture and a natural glow.
Seeds generally contain a higher concentration of magnesium than nuts, with dried pumpkin seeds having the highest content. Nuts with the highest magnesium content are brazil nuts, cashews and pine nuts.
Soy products such as edamame, tempeh and tofu have a high concentration of phytoestrogens, compounds that interact with the estrogen receptors in the body and replicate its hormonal effects.
Estrogen is known to trigger an increase in the amount of hyaluronan in the skin, and phytoestrogens in soy products have a similar effect. A diet rich in soy products is therefore associated with increased skin firmness, elasticity and moisture, as well as a decrease in visible signs of aging.
6 Nutritious Foods That Are High in Hyaluronic Acid
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Hydration is essential for firm, young-looking skin. When the skin isn’t hydrated, fine lines and wrinkles become more apparent. Your skin may even produce extra oil to combat dryness, increasing your risk for blemishes and breakouts.
The body has systems in place to support the skin’s moisture balance, though sometimes it could use a little boost. Hyaluronic acid, for example, is a substance naturally produced in the skin and connective tissues that plays a key role in retaining moisture. It can also be applied topically as an ingredient in moisturizing skin care products, and you can even increase your body’s production of this hydrating substance by consuming hyaluronic acid-rich foods.
Here’s what you need to know about the benefits of hyaluronic acid for your skin and which foods contain the highest levels.
The Skin Benefits of Hyaluronic Acid
Hyaluronic acid (HA) is a type of sugar found naturally in the body, primarily the skin, connective tissues, and eyes. Its main function is to retain water, helping keep your tissues moist and well lubricated. Because it can retain more than a thousand times its weight in water, hyaluronic acid is a powerful humectant. Depending on the size of the molecules, it can hydrate the inner and outer layers of skin.
Here are some of the benefits hyaluronic acid can provide for your skin:
- By improving hydration, hyaluronic acid may reduce the appearance of fine lines and wrinkles.
- When applied directly to the skin, hyaluronic acid helps alleviate redness and dermatitis.
- Hyaluronic acid helps regulate inflammation and speeds wound healing.
- By hydrating the outer layers of skin, hyaluronic acid helps strengthen the skin’s moisture barrier.
- Hyaluronic acid may help improve the appearance of tightness in the skin.
- By boosting hydration, hyaluronic acid can smooth the skin and reduce the appearance of scars and pores.
As is true for collagen and elastin, the body produces less hyaluronic acid as you get older. As you age, it’s wise to start including anti-aging skincare products in your daily routine that contain hyaluronic acid. You may also want to consume more foods that contain hyaluronic acid or stimulate its production.
6 Foods that Contain Hyaluronic Acid
If you’re looking to boost your body’s hyaluronic acid production, there are two options. One option is to take hyaluronic acid supplements. These come in a variety of different forms but there are no universal guidelines regarding dosing recommendations.
Another option is to consume more foods that either contain hyaluronic acid or stimulate its production in the body. Here are some of the top 6 foods in this category:
- Bone Broth – Hyaluronic acid is typically only found in animal-based foods like meat, fish, and poultry – particularly in connective tissue. Bone broth, made by simmering the bones and connective tissues of animals, is a good source of hyaluronic acid.
- Tofu – While soy products sometimes get a bad reputation, options like tofu are a nutrient-dense source of protein. They also contain phytoestrogens which stimulate hyaluronic acid production.
- Edamame – Another soy product, edamame is an immature form of the soybean. Like tofu and other soy products, edamame is rich in HA-boosting phytoestrogens.
- Leafy Greens – Greens like kale, spinach, and collard greens are nutritional powerhouses. In addition to plenty of essential vitamins, these foods contain magnesium which supports the production of hyaluronic acid in the body.
- Root Vegetables – Sweet potatoes, potatoes, and other root vegetables are rich in antioxidants which help protect the skin from oxidative damage. They also contain magnesium.
- Almonds – Popular for their protein, fiber, and healthy fat content, almonds are also a rich source of magnesium. They’re also packed with vitamin E which has skin benefits of its own.
In addition to choosing hyaluronic acid-rich foods or foods that stimulate its production, consider eating foods that helps prevent its breakdown.
Your body produces less hyaluronic acid with age anyway, so it’s worth taking steps to slow any additional breakdown. Naringenin is a bioactive compound that inhibits the enzyme responsible for breaking down hyaluronic acid in the body. You can find it in citrus fruits such as grapefruit, oranges, tart cherries, and tomatoes.
Choosing Hyaluronic Acid-Rich Skincare Products
Increasing your intake of dietary hyaluronic acid may boost your body’s production of his hydrating chemical over time, but if you need a quick boost of moisture Yon-Ka Paris skincare products can help.
When shopping for skincare products containing hyaluronic acid, it’s important to know what you’re buying. Hyaluronic acid molecules come in different sizes and if the molecules are too large, it won’t be able to penetrate the skin. Molecules small enough to permeate the skin deliver deep hydration to smooth the skin and reduce the appearance of pores, fine lines, and wrinkles. Larger molecules can be beneficial as well, though they tend sit on the top layer of skin to strengthen the skin’s moisture barrier.
French-inspired skincare brand Yon-Ka Paris offers a variety of products made with hyaluronic acid molecules of various sizes to deliver a wide range of benefits.
Deliver a dose of hydration to your skin with the following Yon-Ka Products:
- Hydra No.1 Serum – Formulated with a double dose of low molecular weight hyaluronic acid, this deeply hydrating serum is perfect for all skin types.
- Hydra No.1 Crème – This rich cream contains two sizes of hyaluronic acid, both low weight and heavy weight, to hydrate dry and sensitive skin types.
- Hydra No.1 Fluide – Enriched with both micro- and macro-molecular hyaluronic acid, this mattifying fluid delivers sustained hydration and mattifies the complexion to control sebum.
- Excellence Code Contours – Tighten, smooth, and brighten the eye and lip contours with this potent, multifunctional formula enriched with konjac root extract and low molecular weight hyaluronic acid.
- Excellence Code Masque – This global youth mask features a cocktail of fruit acids, marine collagen, and hyaluronic acid to hydrate and plump the skin, restoring its youthful suppleness and glow.
If the products above don’t seem like the perfect fit, there are plenty more to choose from. Crème Lumiere hydrates while brightening the skin with a powerful dose of vitamin C and Nude Perfect Fluide primes and perfects the skin, protecting against stress and environmental aggressors. For age correction and deep hydration, the Advanced Optimizer lineup comes in three forms.
For personalized skincare advice, consult the Yon-Ka Skincare Advisor or stop in to your local Yon-Ka Paris partner spa to speak to a licensed esthetician.
Hyaluronic Acid – Uses, Side Effects, And More
Hyaluronic acid is a natural substance found in the fluids in the eyes and joints. It acts as a cushion and lubricant in the joints and other tissues.
Different forms of hyaluronic acid are used for cosmetic purposes. Hyaluronic acid might also affect the way the body responds to injury and help to decrease swelling.
Hyaluronic acid injections are US FDA-approved for several conditions, including cataracts, osteoarthritis, and as an injectable gel filler (Juvedérm) for facial wrinkles. People also commonly take hyaluronic acid by mouth and apply it to the skin for UTIs, acid reflux, dry eyes, wound healing, aging skin, and many other conditions, but there is no good scientific evidence to support most of these other uses.
How does it work ?
Uses & Effectiveness ?
Likely Effective for
- Cataracts. Injecting hyaluronic acid into the eye is effective when used during cataract surgery by an eye surgeon.
- Swelling (inflammation) and sores inside the mouth (oral mucositis). Applying an FDA-approved hyaluronic acid gel is effective for treating mouth sores. It’s not clear if other products help.
Possibly Effective for
- Aging skin. Injecting a specific hyaluronic acid medical device (Juvéderm Ultra Plus, Allergan) into facial wrinkles can reduce wrinkles for up to one year. It’s not clear if taking hyaluronic acid by mouth or applying it to the skin helps. Hyaluronic acid injections can only be given by a healthcare provider.
- Dry eye. Using eye drops containing hyaluronic acid seems to help relieve dry eye symptoms.
- Osteoarthritis. Injecting hyaluronic acid into the joint can reduce joint pain and stiffness. It’s approved by the US FDA as a medical device for this purpose. It’s not clear if taking hyaluronic acid by mouth helps. Injectable products can only be given by a healthcare provider.
There is interest in using hyaluronic acid for a number of other purposes, but there isn’t enough reliable information to say whether it might be helpful.
When taken by mouth: Hyaluronic acid is likely safe when used appropriately. Allergic reactions might occur but are rare.
When applied to the skin: Hyaluronic acid is likely safe when used appropriately. Allergic reactions might occur but are rare.
Special Precautions and Warnings
Pregnancy: There isn’t enough reliable information to know if hyaluronic acid is safe to use when pregnant. Stay on the safe side and avoid use.
Breast-feeding: There isn’t enough reliable information to know if hyaluronic acid is safe to use when breast-feeding. It’s not clear if it’s excreted in breast milk and what effect that might have on an infant. Stay on the safe side and avoid use.
Hardening of skin and connective tissue (scleroderma): Applying hyaluronic acid to the skin might make skin ulcers worse in people who have a condition called scleroderma. If you have scleroderma, don’t use hyaluronic acid on your skin.
We currently have no information for HYALURONIC ACID Interactions.
Hyaluronic acid injections are US FDA-approved for several conditions. These products must be given by a healthcare provider.
Hyaluronic acid is also available in many different types of topical products, including creams, gels, mouthwashes, and eye drops. In supplements, there isn’t enough reliable information to know what an appropriate dose of hyaluronic acid might be. Keep in mind that natural products are not always necessarily safe and dosages can be important. Be sure to follow relevant directions on product labels and consult a healthcare professional before using.