It’s well known that you are what you eat, and science suggests that we should all be eating more hyaluronic acid. Hyaluronic acid (HA) is one of the biggest beauty trends of the past year, due to the substance having the ability to keep the skin looking fuller, healthier, and younger. And with research showing that HA supplements are capable of noticeably reducing the appearance of wrinkles in just 12 weeks, it makes sense to incorporate foods which are rich in HA and encourage HA production into your daily diet. But which foods pack in the most amount of HA per portion?
Potatoes & sweet potatoes
It’s good news for carb lovers, as potatoes are packed full of hyaluronic acid. However, the best types of potatoes to keep you looking younger than your years is Japanese-grown ones. Actress and model Olivia Munn says that Japanese root potatoes and Japanese sweet potatoes are the secrets behind her stunning complexion and that she eats them daily to maintain her youthful appearance. Strangely enough, sweet potatoes contain very little HA. However, they are packed full of magnesium which encourages the production of HA.
Leafy greens already contribute to one of your five a day, but the HA that they stimulate offers so many more benefits. This is because leafy greens such as cabbage, spinach, broccoli, lettuces, and chard contain magnesium. Magnesium is already recognized as an acne-fighting and wrinkle-busting ingredient, but it’s also been shown to keep hyaluronic acid levels in the body ‘normal’. So, be sure to add a few handfuls of leaves to each of your meals.
Bone broth consists of the bones of an animal or fish being slowly boiled down into a liquid substance. Often veggies are thrown into the mixture too. The slow cooking process ensures that all the nutrients from the bones are extracted and this includes hyaluronic acid. Dr. Kellyann Petrucci, M.S., N.D. swears that the HA in bone broth, along with with the other nutrients it contains, makes it a powerful anti-aging tool.
Just as the bones do, the meat from animals contains ample amounts of HA. But, it’s organ meat that you should be focusing on if you really want to vamp up the HA in your diet. Liver, tongue, tripe, and heart are all good sources of hyaluronic acid. What’s more, they can be mixed into your favorite dishes to disguise the look and taste of them. However, if organ meat just isn’t for you, then you’ll also find adequate amounts of HA in grass-fed meats, including chicken, lamb, and beef.
If meat isn’t your thing and you prefer to follow a vegetarian or vegan lifestyle and beauty regime, then there’s no need to worry as soy-based food products can contribute to the production of HA too. Soy-based food items consist of isoflavones which stimulate estrogen. In turn, this triggers more hyaluronic acid to be produced. As such, when you opt for soy milk, tofu, and soy cheese, you’re helping your skin to look more refreshed, younger, and brighter.
Fruits packed with vitamin C
Your diet should already consist of plenty of fresh fruits as this is a key way to ensure your skin looks and feels great all year round. But you can boost your HA levels by choosing fruits which are high in vitamin C. This is because vitamin C is known to promote both collagen and HA growth, both of which will benefit your skin. Typically, vitamin C is found in citrus fruits such as oranges, lemons, and grapefruits. However, you’ll also find it in abundance in acerola cherries, kiwis, blackcurrants, and bell peppers.
Hyarulonic acid has quickly become a must-have ingredient in the nation’s beauty products due to its multiple skin benefits. And while there are many advantages to slapping hyaluronic acid based products on your skin, you can gain just as much by opting to eat a diet rich in HA-boosting foods.