- While the human body produces HA to hydrate the skin and lubricate the eyes, connective tissues, joints, production of hyaluronic acid diminishes as you age.
- Apart from injections, supplements, and topical applications, eating HA-rich food can help smooth wrinkles and fine lines as well as improve overall skin health.
- Some foods are rich in HA, while others can contribute to HA production.
The following foods can be added to your diet to help keep skin supple and smooth, as well as lubricate the eyes, joints, and connective tissue.
Top 7 Foods Rich in Hyaluronic Acid
Bone broth is one of the best sources of HA-rich food. Since the bones are cooked in water for many hours, HA and other nutrients are extracted into the broth, producing a stock that is extremely nutritious and has a very high concentration of HA.
While sweet potatoes themselves don’t contain much HA, other components, including magnesium, encourage the body to produce more HA. Starchy vegetables also contain a multitude of other vitamins and minerals which are beneficial to the body.
Citrus contains a natural compound called naringenin, which prevents the breakdown of HA in the body. High levels of naringenin are equally found in bananas and tomatoes. Citrus also has large amounts of Vitamin C, which also helps the body produce HA.
Like citrus fruits, broccoli contains high levels of Vitamin C, which encourages the body to produce more HA.
Leafy greens like kale, spinach, and microgreens contain magnesium, which accelerates the production of HA in the body. Nuts, seeds, and avocados are also high in magnesium, so eating these ingredients together boosts the magnesium content in the body, resulting in the production of HA.
It is believed that estrogen contributes to HA production. Incorporating edamame, tempeh, tofu, and other soy products can increase estrogen and in turn assist the body produce more HA.
Like soy, red wine is rich in phytoestrogens leading to an increase in estrogen that can assist the body to produce more HA.
Can a Hyaluronic Acid-Rich Diet Improve Your Skin?
Since HA moisturizes the skin from the inside out, consuming an HA-rich diet can help hydrate and improve the overall health of skin, while smoothing wrinkles, expediting wound healing, and lubricating the eyes and joints.
Studies show that consuming 240mg of HA daily in the form of a supplement can significantly moisturize the skin in just 12 weeks. With regards to an HA-rich diet, more research is needed to determine how quickly to expect results and experience noticeable benefits of consuming foods with higher levels of hyaluronic acid.
A Word About Hyaluronic Acid Supplements
Incorporating HA supplements can not only hydrate the skin and reduce the signs of aging but also further improve the overall health of the skin.
HA is available in many forms, ranging from serums, creams, moisturizers, cleansers, toners, and some makeup. When looking for a topical product, opt for one containing at least 0.1% and apply twice daily. For even better results, pair topical products with an HA supplement and HA-rich foods to help improve skin’s overall moisture.
Increasing your intake of foods that are rich in HA can improve the overall health of your skin. While more research is needed to determine the recommended intake of HA-rich food and how quickly one can expect to see results, the benefits of reincorporating HA, whether via supplements, food, or topically, has innumerable benefits overall.