Which foods contain hyaluronic acid?

Hyaluronic acid is a compound that is naturally present in the body. It plays a key role in many aspects of health, particularly in terms of skin hydration but also the proper functioning of joints. Unfortunately, as we age, the production of hyaluronic acid gradually decreases, at a rate of 6% each decade.

Studies show that when applied topically or injected, it can reduce the appearance of wrinkles and improve skin hydration, texture, and elasticity. It may also promote wound healing and the treatment of dry eyes, acid reflux, and osteoarthritis.

The body can produce hyaluronic acid, but this compound is also available in the form of oral supplements, injections, and topical products such as serums, creams, masks... Additionally, it can be delivered to the body through diet. Certain foods also provide nutrients that your body uses to stimulate the production of hyaluronic acid.

Here are six foods rich in hyaluronic acid or its building blocks to boost the production of this polymer.

1. Bone Broth

   Bone broth is one of the few foods that contains a high amount of hyaluronic acid, as it is derived from the connective tissues and bones of animals. Poultry bones and cartilage are simmered in water to prepare this broth for 12 to 48 hours. The result is a product rich in numerous nutrients, including hyaluronic acid. Bone broth also contains a good amount of protein, about 10 grams per one-cup serving (240 ml). Additionally, it is a good source of compounds such as proline, glutamine, chondroitin, and glucosamine. Proline and glutamine are two types of amino acids - the building blocks of proteins. They promote the production of proteins in your body. Chondroitin and glucosamine support joint health.

2. The offal

   The organs of most livestock animals, including beef, lamb, pork, and poultry, contain high levels of hyaluronic acid. While a diet rich in offal can provide plenty of hyaluronic acid, it also comes with a high amount of calories and fats. However, consuming small amounts of offal can help your body maintain or slightly increase its hyaluronic acid reserves.

3. Oranges

   Even though these citrus fruits do not contain hyaluronic acid, they are rich in naringenin. Naringenin is a flavonoid, a type of plant compound with potent antioxidant properties. It is also naturally found in other citrus fruits, tomatoes, and figs. Naringenin inhibits the activity of hyaluronidase, an enzyme responsible for the breakdown of hyaluronic acid. Therefore, consuming more oranges could help you maintain healthy levels of hyaluronic acid in your body. Moreover, oranges are low in calories and packed with vitamin C, an essential micronutrient that is also a powerful antioxidant.

4. The tofu

   Although tofu does not contain hyaluronic acid, it is rich in phytoestrogens - substances that mimic the effects of the estrogen hormone. It has been shown that estrogen increases hyaluronic acid levels in the body to support skin health and prevent issues such as dryness and wrinkles. The phytoestrogens in tofu and other soy-based products are believed to have similar effects. In fact, studies show that they can stimulate the production of hyaluronic acid, increase collagen levels, and protect against oxidative stress, which could help slow down signs of aging. Tofu also provides a good amount of protein in each serving, as well as several other key nutrients such as manganese, calcium, and selenium.

5. The kale (or curly cabbage)

   Kale is a leafy green vegetable that boasts a high nutritional value. Each serving of cooked kale provides a good dose of fiber, vitamins A and K, calcium, copper, and manganese. It is also rich in magnesium, an essential mineral for energy production, muscle function, and bone health, which also contributes to the production of hyaluronic acid.

6. Edamame

   This type of immature soybean seed contains phytoestrogens, which can increase the body's hyaluronic acid levels. Edamame also provides manganese, which is necessary to activate prolidase, an enzyme involved in collagen metabolism.