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Hyaluronic Acid Foods

Amruta Deshpande
To know exactly which types of food are rich in hyaluronic acid, read on ahead...

Did You Know?

Hyaluronic acid keeps the skin healthy by 'binding' water under it and preventing dryness. It can hold up to a thousand times more water than its own volume!
In 1980, the FDA approved Healon, a hyaluronic acid preparation used extensively in repairing injured eyes and in ophthalmic surgery. Hyaluronic acid, also known as hyaluronan or hyaluronate, is a chemical substance produced naturally by the human body.
Its concentration is the highest in our connective tissues, which, as a collection of cells and membranes, make up the entire structure of the body. 
Hyaluronic acid is also an important part of cartilage structure, and is present in the eyes and joints. It is a multi-functional compound involved in cell growth and division. Research has shown that this acid has many beneficial properties.

Why Hyaluronic Acid is Good for You

Treating Osteoarthritis

Hyaluronic acid covers the spaces between the joints of the knees and protect the bones from damage due to friction. Over time, depletion in the acid level causes pain and osteoarthritic symptoms to appear.
Injections of hyaluronic acid are prescribed to increase the level of this acid in the joints, and relieve pain. Even the oral intake of this acid through foods or supplements is helpful.

Healthy Skin

Hyaluronan is also a component of skin tissues, and helps in the repair of skin cell. It helps in tissue lubrication and faster healing of wounds. Another major benefit of this acid is its anti-wrinkle effects, as it helps the skin build up levels of collagen, increasing suppleness and moisture.

Healthy Eyes

Hyaluronic acid is also beneficial to the eyes, as it can be used as artificial tears for dry eyes. The acid is used in many anti-aging creams for the face, and can also be injected into the wrinkles near the eyes, commonly known as 'crow's feet'.

Foods Rich in Hyaluronic Acid
A variety of foods contain hyaluronic acid and help in maintaining the overall health of the body. Let us have a look at them:

Animal Sources

Animal products are considered to be the best natural sources of hyaluronic acid. Just like in humans, in animals too, the acid is a major component of the skin and neural tissues. Hence, all types of meat serve as rich sources of this acid.
Chicken and meat broth also contain high amounts of connective tissues and collagen. A variety of red meats are rich sources of vitamin A, and help in releasing hyaluronic acid in the form of retinol. Other food sources include products that combine various meats like beef, pork and veal.

Spices and Peppers

Vitamin C, also known as ascorbic acid, can be a good source of hyaluronic acid in our body. As per the US Department of Agriculture, a variety of peppers, including yellow, red, green and orange peppers, are rich sources of vitamin C.
Herbs such as cilantro and parsley, that are commonly used as spices in a variety of foods also contain vitamin C.

Fresh Fruits

Citrus fruits such as lemons, oranges, limes and grapefruits are a great source of vitamin C. Juice of these fruits and even their peels contain large amounts of vitamin C, and can be mixed with drinks and used in cooking.
Other fruits rich in vitamin C include: guava, mango, cherries, kiwi, oranges, blueberries, raspberries, and all varieties of grapes.
Fruits rich in magnesium such as apples, bananas, tomatoes, avocados, pineapples, melons, peaches, and pears also help in increasing hyaluronan levels.

Vegetables

Research shows that a variety of vegetables, especially root vegetables containing starch, like potatoes and sweet potatoes, enable the body to produce hyaluronan. Magnesium is also essential for the synthesis of the acid.
A number of vegetables including spinach, cauliflower, broccoli, asparagus, green lettuce, Brussels sprouts and green beans are rich in magnesium, and help in boosting levels of hyaluronan in the body.
Zinc-containing foods such as pumpkins, yeast, peanuts, whole grains, beans, and brown rice are also a good source of hyaluronan.

Soy Products

Soy is also a source of hyaluronic acid. Tests have shown that the application of soy milk to the skin increases the levels of the acid within weeks. This is also why many beauty and anti-aging creams have soy-based ingredients.
There are many soy foods that can be included in one's diet to increase the creation of hyaluronan, such as miso, soy sauce, tempeh and natto.
Fermented soy milk is a rich source of protein, and the fermentation process helps the body easily convert zinc, iron, magnesium, and other minerals present in soy.
A balanced diet will go a long way in keeping you healthy and productive, and the mentioned foods will give you the necessary quota of hyaluronic acid.