Hyaluronic acid is a compound that occurs naturally in your body, and is responsible for attracting and retaining moisture (particularly skin, eyes, and joints), and supporting cellular regeneration and wound repair.
Research shows that Hyaluronic acid can reduce the appearance of wrinkles and improve skin hydration and elasticity. As we age, the skin becomes more dry because the production of hyaluronic acid diminishes. We can slow this process with a diet rich in hyaluronic acid foods.
Aside from bone broth, there are not many foods which contain a significant amount of hyaluronic acid. However, a number of foods are rich in nutrients that play a role in supporting its production. Did you know that your body can naturally produce more of it if you adjust your diet?
If you want to increase your levels of hyaluronic acid, you can look to your diet.
Here are some foods high in hyaluronic acid, as well as some foods that help increase hyaluronic-acid production.
Bone broth is made by drawing out nutrient-rich minerals from bones, over a period of 24 hours or longer. That is why bone broth is an excellent source of nutrients, such as glutamine, chondroitin, calcium, zinc, potassium, glucosamine, and hyaluronic acid. The combined benefits of hyaluronic acid and other these other nutrients work to encourage healthy and supple skin.
Nuts and Seeds
Brazil nuts, chia seed, cashew nuts, almonds, pine nuts, pumpkin seeds
Many nuts and seeds are high in magnesium and therefore promote hyaluronic acid synthesis. For the highest concentration of magnesium and the most skin-boosting benefits, try pine nuts, cashews, brazil nuts, pumpkin seeds, almonds, chia seeds.
If you have trouble digesting nuts and seeds, try nut butters and seed butters instead.
Green Leafy Vegetables
Spinach, kale, microgreens
Leafy greens are a strong source of magnesium—which is needed for hyaluronic acid production in the body.
Spinach, kale, broccoli, bok choy, and microgreens are abundant sources of magnesium that support hyaluronic acid production. They encourage supple skin and a bright complexion by elevating moisture levels and promoting hyaluronic acid production.
Tofu, soy milk, soy yoghurt, tofu, tempeh, edamame
An increase of oestrogen from phytoestrogen-rich foods, may help production of hyaluronic acid by the body. Oestrogen is known to trigger an increase in hyaluronan on the skin.
A diet rich in soy products is therefore associated with increased skin firmness, elasticity and moisture.
Oranges, lemons, grapefruits
Although citrus fruits don’t contain hyaluronic acid, they do contain naringenin, which inhibits the breakdown of HA in the body
It’s also found naturally in tomatoes, and figs.
Naringenin blocks the activity of hyaluronidase, an enzyme responsible for the breakdown of hyaluronic acid.
Vitamin C also promotes the synthesis of collagen, another important beauty food.
Potatoes, sweet potatoes, turnips, carrots, jerusalem artichokes, parsnip
Root vegetables are great for producing hyaluronic acid in the body. Root vegetables contain potassium, fibre and vitamins A, C, and B6, so they’re highly nutritious good healthy starches that are beneficial for skin health.
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Yvette is a qualified Melbourne-based Naturopath and Nutritionist, MINDD Practitioner, member of the Naturopaths and Herbalists Association of Australia, and Complementary Medicine Association. Yvette specialises in the treatment of digestive complaints, skin issues, mood disorders, hormonal concerns, fatigue, and also has a key interest in children’s digestive and neurological conditions. Yvette consults Australia-wide via Zoom. Book HERE
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