Hyaluronic acid skincare products are everywhere right now, but did you know that you can add hyaluronic acid to your diet for the same benefits?
It’s no secret that a healthy diet promotes healthy skin. By adding hyaluronic acid-supporting foods to your diet, you can give your skin the boost of hydration and plumpness it needs.
We’ll tell you what hyaluronic acid is and why eating foods that support hyaluronic acid production is beneficial. We'll also give you a list of hyaluronic acid foods to add to your diet.
What is Hyaluronic Acid?
Hyaluronic acid is a naturally occurring sugar molecule that binds water to your cells. It's a humectant that attracts moisture to your skin, keeping it plump, hydrated, and firm. Your joints are also lubricated with hyaluronic acid for proper movement.
Our natural production of hyaluronic acid decreases as we age, and skincare products and supplements are used to replenish it.
You can receive hyaluronic acid in the form of skincare products, injections, supplements, and even foods.
Benefits of Hyaluronic Acid:
- Draws in and retains moisture in the skin
- Reduces the appearance of fine lines and wrinkles while keeping skin firm
- Lubricates joints and helps alleviate pain associated with osteoarthritis
- Assists in healing surface wounds faster
- Reduces dry eyes when used in eye drops
- Reduces inflammation in the skin
Why You Should Add Hyaluronic Acid Foods To Your Diet
While our bodies naturally produce hyaluronic acid, this lessens over time. Taking hyaluronic acid as an injection or topically can help maintain hydration levels and plumpness longer.
However, the best way to boost the natural production in your body is by eating hyaluronic acid foods. Studies have shown that ingesting hyaluronic acid can maintain skin hydration and increase the production of hyaluronic acid in your body.
Our natural production of hyaluronic acid decreases as we age, and skincare products and supplements are used to replenish it.
You can receive hyaluronic acid in the form of skincare products, injections, supplements, and even foods.
List of Hyaluronic Acid Foods
There are two types of hyaluronic acid foods: foods that contain hyaluronic acid and foods to support its production in the body.
The best direct source comes from animals. However, there are vegan options that support the production of hyaluronic acid in your body.
Let’s start with foods that contain hyaluronic acid. .
Foods That Contain Hyaluronic Acid:
Bone Broth
The best direct source comes from animals. However, there are vegan options that support the production of hyaluronic acid in your body.
Bone broth is one of the best direct hyaluronic acid sources. It’s made by cooking the bones and tendons of animals like cows or chickens on low heat for at least 12 hours. This allows the nutrients from the bones and connective tissue to seep out and become a nutritious broth.
Bone broth is a good source of collagen, which can help improve skin elasticity and reduce wrinkle appearance. It’s also full of vitamins and minerals essential for healthy skin.
If you don’t want to cook animal bones yourself, store-bought is just as effective.
Organ Meats
While it doesn’t sound the most appetizing, animal organs pack powerful nutrients. They contain beneficial minerals and vitamins like zinc and vitamin B12 that support internal health. They're also a good source of protein.
Animal organs like the liver, kidney, and tongue are also a direct source of hyaluronic acid. Luckily, you won’t need to consume large portions to get hyaluronic acid benefits. Paté on toast or adding animal kidneys to stews are palatable ways to incorporate organ meats into your diet.
Foods That Support Hyaluronic Acid Production:
Fruit
Certain fruits are high in a flavonoid called naringenin. Naringenin inhibits hyaluronidase, which is an enzyme that breaks down hyaluronic acid. Thus, naringenin helps maintain hyaluronic levels in your body. While citrus fruits contain the most naringenin, there are also a few other fruits that contain this hyaluronic acid booster.
Here are a few to add to your diet:
- Oranges
- Grapefruit
- Tomato
- Banana
- Cherries
Leafy Greens
Leafy green vegetables are high in magnesium which aids hyaluronic acid production in the body. They also contain vitamins and antioxidants that help support healthy skin.
Here are a few to add to your diet:
- Kale
- Spinach
- Collard greens
- Microgreens
Starch Vegetables
Starch vegetables are another food high in magnesium. They also contain beta carotene which is high in antioxidants, is anti-inflammatory, and can help with premature signs of aging.
Here are a few to add to your diet:
- Potatoes
- Sweet potatoes
- Carrots
- Butternut squash
Soy
Soy contains phytoestrogens, which elevates estrogen levels in the body. Estrogen helps with hyaluronic acid production in the body.
Here are a few to add to your diet:
- Tofu
- Edamame
- Tempeh
- Soymilk
Nuts + Seeds
Nuts and seeds are full of magnesium which helps in hyaluronic acid production. They also contain healthy fats that contribute to healthy skin.
Here are a few to add to your diet:
- Almonds
- Brazil nuts
- Cashews
- Chia seeds
- Flaxseeds
More Hydrating Foods for Skin
These are foods to incorporate in your hyaluronic acid diet for healthy and hydrated skin:
- Water – The more hydration, the better! Try to drink eight cups of water a day.
- Cucumbers – They are made up of 95% water, giving you a good boost of hydration.
- Fatty fish – It contains omega-3 fatty acids and vitamin E, which are good for overall healthy skin.
- Avocados – These are another healthy fat option full of vitamin C and E.
- Green tea – Green tea is full of antioxidants that protect your skin from free radicals and sun damage.
- Watermelon – This is an ultra-hydrating food containing 92% water.
Are you looking for skincare products with hyaluronic acid? Try our Perfect Cleansing Foam, Perfect Balancing Toner, and Perfect Moisturizer. Together, they are a perfect hyaluronic acid routine.
What foods do you include in your diet for skin health? Tell us in the comments below!
