Hyaluronic acid is a naturally occurring substance in the human body, renowned for its hydrating and lubricating properties. It's a popular ingredient in the cosmetic industry, with numerous commercial skin and health products capitalizing on its potential benefits. Predominantly found in the skin, the vitreous humor of the eye, and the synovial fluids of the joints, hyaluronic acid (HA) offers a multitude of benefits, including skin lubrication and elasticity, and joint pain relief. This article delves into what hyaluronic acid is, its benefits, and natural food sources to incorporate it into your diet.
What is Hyaluronic Acid?
Hyaluronic acid occurs naturally in your body. It is a humectant, a substance that retains moisture, making it known for its moisture attraction and retention capabilities. Impressively, it can bind approximately 1,000 times more water than its weight.
Benefits of Hyaluronic Acid
Hyaluronic acid benefits your body in various ways, including:
- Promoting healthy-looking skin
- Relieving joint pain
- Improving the wound healing process
- Regulating inflammation
- Relieving acid reflux symptoms
- Preventing dry eyes and related discomfort
Skin Hydration
Youthful skin maintains its turgor, resilience, and pliability due to its high-water content. Hyaluronic acid is a major component of the skin that helps it retain this moisture. A quarter teaspoon of hyaluronic acid has the capacity to hold about one and a half gallons of water. Aging and daily exposure to external toxins, such as dust, allergens, and UV rays, cause the skin to lose moisture. The extracellular matrix contains hyaluronic acid and collagen, which help the skin retain moisture, give it suppleness, and tighten it. As we age, both of their bodily concentrations drop. Moreover, environmental toxins and damage resulting from UV ray exposure cause the skin to age faster, leading to the formation of wrinkles, fine lines, pigmentation, and dry skin.
Wound Healing
Wound healing is a complex process involving different stages, and hyaluronic acid plays a role in all of them. Hyaluronic acid enhances wound healing through multiple processes, such as reducing inflammation, forming new blood vessels, promoting resurfacing of a wound with new epithelium, and reducing scar tissue formation. The concentration of hyaluronic acid is usually low in blood, but its level increases rapidly at the site of a wound post-injury.
Read also: Facial Toner with Hyaluronic Acid
Joint Lubrication
Hyaluronic acid prevents your joints from grinding against each other by lubricating the space between them. Acting as a shock absorber, it imparts cushioning between two joints. The joint cartilage between the bones is lubricated with synovial fluid, which has hyaluronic acid as its main component. Hyaluronic acid injections have become a popular therapy in recent years for osteoarthritis to reduce pain and lubricate the joints.
Dermatitis Relief
Inflammation of the skin, characterized by redness, itching, inflammation, or a lesion, is termed dermatitis. Dermatitis may be caused by allergies, irritants, infections, overactive immune systems, or genetics. Atopic dermatitis, eczema, and seborrheic dermatitis (dandruff, cradle cap) are some of the most popular forms of dermatitis.
Gum Disease Treatment
Hyaluronic acid is an essential biomaterial used in tissues and structures surrounding the teeth. Both hard and soft periodontal components need hyaluronic acid for the functioning of their extracellular matrices. Treatment with hyaluronic acid has shown improvement in various gum diseases such as gingivitis, periodontitis, implants, and periodontal defects, providing immediate relief of symptoms such as bleeding and swollen gums by suppressing inflammation.
Acid Reflux Relief
Hyaluronic acid helps in esophageal reflux by arranging the mucosal structures to form a filter for the prevention of gastric reflux of food particles. It also helps in the production and resurfacing of esophageal ulcers with epithelial cells, thereby inducing ulcer healing. The inner lining of your esophagus gets eroded due to constant exposure to acidic foods that flow upward in the esophagus. Hyaluronic acid helps heal this damage by rebuilding the cells that line the mucus of the esophagus.
Dry Eye Prevention
Hyaluronic acid, as an active ingredient in artificial tears in concentrations between 0.1 and 0.4%, is an effective treatment for dry eye disease. The tear film (the fluid layer covering the eye surface) provides lubrication and acts as a physical, chemical, and immunological barrier to environmental factors. Dry eyes result from inflammation, evaporation, and damage to the ocular surface. Hyaluronic acid reduces evaporation, which in turn reduces inflammation and ocular damage, thereby preventing dry eye disease.
Read also: Hydrated Skin: A Facial Mist Guide
Safety and Dosage
Since hyaluronic acid is a natural constituent of the body and 90% of it is absorbed and excreted out of the body through perspiration and urine, buildup or toxicity is a rare occurrence. Additionally, since our internal production of hyaluronic acid decreases with age, an overdose is not likely to take place.
Although hyaluronic acid is generally safe to use, it also depends on how you use it. Hyaluronic acid is present in topical creams, serums, and lotions that are applied to the skin and drops for the eyes. Hyaluronic acid supplements are also available in the form of powder, tablets, capsules, and gels, which are also safe to consume. HA Injections are used for facial treatments and are derived from avian and bacterial sources.
However, hyaluronic acid may be contraindicated in cancer patients, as oral administration of this drug may be hazardous to their health. People with a history of anaphylaxis or an allergy to poultry-based products may need to be cautious before administering hyaluronic acid if it is sourced from animals or bacterial byproducts. Similarly, vegetarians and vegans need to check the source of origin of the hyaluronic acids used in their products and supplements. The use of hyaluronic acid has been considered safe during pregnancy, but it is always best to consult your physician before starting with any new supplement or component in such crucial phases.
One study found that taking 200 mg of hyaluronic acid orally every day for up to 12 months in adults was safe. The dosage of hyaluronic acid would depend on the form and purpose for which it is used, whether intravenous, topical application, oral ingestion, or in the form of drops.
Natural Sources of Hyaluronic Acid
While it can be challenging to directly extract hyaluronic acid from many sources, certain foods can help boost its production in the body.
Read also: Using Hyaluronic Acid
Bone Broth
Bone broth, derived from various animal parts, is a notable exception. When you simmer bones for 24 hours in water, all of the vital nutrients are released from the bone into the water, including hyaluronic acid. This golden elixir comes from cooking the bones of animals like chicken, beef, and fish in water over time. The slow-cooking process breaks down the bones, skin, cartilage, and ligaments of animals.
Soy Products
Soy products may not be a direct source of hyaluronic acid, but they contain estrogen, which aids in hyaluronic acid production. Such products not only help produce hyaluronic acid but are also a source of proteins, minerals, and vitamins. These foods include soybeans, tofu, edamame, and tempeh. Soy contains isoflavones, which help to increase estrogen levels in the body, naturally promoting hyaluronic acid production. You can eat them raw or fry them to make a tasty snack.
Root Vegetables
Starchy root vegetables act as enhancers for hyaluronic acid production. Sweet potatoes are rich in vitamins A, C, fibre, and manganese and are extremely nutritious for one’s health. It also provides lots of magnesium in each serving, which allows your body to produce hyaluronic acid in nature. Aside from sweet potatoes, starchier root vegetables such as turnips, onions, potatoes, carrots, taro roots, and jicama are good food sources of hyaluronic acid production in the body.
Citrus Fruits
Citrus fruits, a source of naringenin (a flavonoid), help reduce the breakdown of hyaluronic acid. They are also great for your overall health and play a significant role in supporting your body's hyaluronic acid levels. Chow into fruits like grapefruits, oranges, tomatoes, and bananas for soft, beautiful skin. You can even try whizzing several fruits together to make a delicious juice to sip on.
Leafy Green Vegetables
Magnesium is abundant in green, leafy vegetables and is well known to help with HA synthesis. Greens such as kale, spinach, and Swiss chard contain a good amount of magnesium. The aforementioned food items are rich sources of several other nutrients and minerals. It's time to eat your greens, as leafy vegetables are an excellent natural way to support hyaluronic acid benefits in your body. High in protein, fiber, and various brain-enhancing vitamins, kale is renowned as a 'superfood'. For a fun and easy way to eat kale, rub olive oil, lemon juice, and salt and pepper into the leaves and enjoy as a quick snack.
Nuts and Seeds
Just like leafy greens, nuts and seeds like almonds, cashews, flaxseeds, peanuts, pumpkin, and chia seeds may help in the production of hyaluronic acid. Although nuts and seeds are modest in size, they are high in nutrients such as proteins, fiber, healthy fats, and magnesium. For a healthy snack, grab a packet of almonds. The same goes for cashews, so stock up on your nut butters for your breakfast toast. While nuts don't contain HA directly, almonds and cashews provide the zinc, magnesium, and healthy fats your body needs to synthesize it effectively.
Other Vegetables
Broccoli helps your skin stay healthy and moisturized not only because of its collagen content but also because it is a rich source of magnesium and vitamin C, which are responsible for the production of hyaluronic acid. Whether eaten raw, grilled, or stir-fried, red, green, and yellow peppers are bursting with vitamins A, B1, B2, B3, C, and K, and are considered to be foods rich in hyaluronic acid. Packed with antioxidants, they protect our skin from free radicals that are responsible for cell ageing.
Supplements
Although the above sources are natural forms of hyaluronic acid that help boost production, not everyone can consume bone broth or soy products. Aside from dietary restrictions, it’s not possible to get all your nutrients from your diet alone. This is where supplements come to the rescue. One of the best sources of hyaluronic acid happens to be Skin Fuel by Wellbeing Nutrition.
Factors that Deplete Hyaluronic Acid
Before you stock up on all these foods with hyaluronic acid, it's worth understanding what works against you. Several lifestyle factors accelerate HA loss: excessive sun exposure (the biggest culprit), smoking, pollution, poor diet, chronic stress, and the natural aging process.
Topical Application
As well as eating the right foods with hyaluronic acid, there are plenty of serums and beauty products containing this ingredient to enhance the appearance of your complexion. The honest answer is all of them, used strategically. The Hydrinity Renewing HA Serum delivers injectable-grade hyaluronic acid in a topical formula. This isn't your average drugstore serum-it's formulated with proprietary technology that enhances penetration and effectiveness. The lightweight texture makes it ideal for all skin types, including oily or acne-prone skin that needs moisture without heaviness.
The delicate eye area deserves special attention. PCA SKIN Hyaluronic Acid Microneedle Eye Patches use dissolvable microneedles to deliver hyaluronic acid deeper into the skin than traditional patches. For a luxurious alternative, Peter Thomas Roth Water Drench Hyaluronic Cloud Hydra-Gel Eye Patches provide cooling, soothing hydration that visibly reduces puffiness and fine lines.
When your skin needs serious intervention, the PCA SKIN Hyaluronic Acid Overnight Mask works while you sleep, delivering concentrated hydration over several hours. For a spa-like experience at home, the Hydrinity Restorative HA Masque provides salon-level results in a convenient single-use format.
Hyaluronic Acid and Skincare Routine
Along with consuming hyaluronic acid food supplements, you can also achieve maximum skin benefits by including hyaluronic acid products in your regular skincare routine.
- Cleanser: Remove dirt, dust, oil, and impurities from your skin by using the L'Oréal Paris Revitalift Hyaluronic Acid Hydrating Gel Cleanser.
- Serum: Get plump, radiant, and healthy-looking skin by applying a few drops of the L'Oréal Paris Revitalift 1.5 % Hyaluronic Acid Serum.
- Moisturiser: Use the L'Oréal Paris Revitalift Hyaluronic Acid Plumping Day Cream over freshly cleansed face and neck to nourish and pamper your skin with the love and care it needs.
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