Foods High In Hyaluronic Acid - Top 6 Best Picks

It's no secret that what you eat can affect your skin. You may be trying to swallow foods rich in antioxidants like vitamin A and vitamin E to perfect your complexion. However, there is one more nutrient that can do wonders for your dermis. Hyaluronic acid is a compound that occurs naturally in the body and is responsible for attracting and retaining moisture. It is believed to promote the interaction between cells and collagen synthesis, which can prevent wrinkles and improve skin texture. Read on to find out which foods high in hyaluronic acid are recommended by experts!

Foods High in Hyaluronic Acid vs. anti-aging cosmetics

If you are passionate about skincare, chances are you've already heard of the latest super skin moisturizer ingredient - hyaluronic acid. Indeed, the body produces it itself but as we age, this production decreases more and more. Some people choose to inject themselves with precious acid as a skin filler. Others apply it topically but it doesn't give such dramatic and lasting results, which is due to the fact that the product cannot reach the deeper layers of the epidermis. However, it must be admitted that some of the fine lines and wrinkles are smoothed out.

Although there are many serums and creams enriched with hyaluronic acid, being addicted to natural skin care, we always go further. Certain foods are not only saturated with the chemical compound of gold but also help to increase its manufacture in the body so that the skin remains soft, supple and glowing. So when you shop next time, be sure to include the food items in your basket!

1. Bone broth

Including bone broth in your diet is one of the best ways to get a healthy dose of natural hyaluronic acid. The precious liquid is prepared after slow cooking chicken, beef, or any other meat for up to 24 hours so that nutrients including hyaluronic acid and collagen are released. The preparation process breaks down the bones, skin, cartilage and ligaments of animals. As a result, their components are released into the water and you can enjoy them.

Also, you can sip the bone broth as a hot drink. You can also use it to prepare dishes in place of water, for example in soups, stews, cereals and beans.

2. Soy foods

Soy contains isoflavones which increase estrogen levels in the body. This process naturally promotes the production of hyaluronic acid. So include foods like tofu, tempeh, miso, soy sauce, natto, and edamame (soy products that contain estrogen) in your daily menu. Toss them in a salad, toss them in a stir-fry, or nibble them as a snack. The best part about these foods is that they are plant-based complete protein sources as well and packed with vitamins and minerals.

3. Starchy root vegetables

Some research indicates that starchy root vegetables can increase the body's production of hyaluronic acid. These foods include potatoes, sweet potatoes, and other tubers such as jicama and Jerusalem artichoke. All of them are also great sources of potassium, fiber, vitamin B6, vitamin A, and vitamin C that our bodies need so badly.

4. Citrus

Citrus fruits are not only helpful for your overall health but they also play an important role when it comes to supplying your body with natural hyaluronic acid. These fruits all contain naringenin, an inhibitor of the breakdown of HA in the body. In addition to oranges and grapefruit, tomatoes and bananas also contain naringenin. Eating grapefruit for breakfast and snacking on oranges and grape tomatoes during the day will therefore absolutely lead to more supple, youthful and radiant skin in less than three weeks.

5. Green leafy vegetables

Here's another great reason to drink your green juice: Foods like leafy greens contain magnesium, which is a necessary catalyst for the production of HA in the body. Salads made with these ingredients are a great way to increase the level of the mineral in cells, while getting your fair share of other nutrients. Plus, green leafy vegetables help flush out toxins and provide your skin with essential chemicals to keep it soft and glowing.

Among the best choices for foods rich in hyaluronic acid are kale and spinach. If you dread the idea of eating a salad every day, try incorporating them into a smoothie. You can also sauté them in olive oil with other vegetables rich in vitamin C, such as peppers and broccoli.

6. Nuts and seeds

Nuts and seeds are sources of magnesium that can help in the synthesis of hyaluronan. A diet rich in these foods is associated with smooth skin and a natural glow.

The nuts most recommended by experts are Brazil nuts, cashews, and pine nuts. Among the seeds, pumpkin seeds have the highest content of the mineral.