9 Hyaluronic Acid-Rich Foods For Glowing Skin



Published on: 30-May-2023


10 min read


Updated on : 02-Nov-2023




Lalita Vishwakarma


9 Hyaluronic Acid-Rich Foods For Glowing Skin

9 Hyaluronic Acid-Rich Foods For Glowing Skin

share on

  • Toneop facebook page
  • toneop linkedin page
  • toneop twitter page
  • toneop whatsapp page

It is no secret that what you eat impacts your skin. You may already be attempting to enhance your complexion by eating foods high in antioxidants such as vitamins A and E. However, another vitamin you may not know of may do wonders for your skin. 

Your body has this naturally occurring chemical called hyaluronic acid, which is responsible for drawing and holding moisture. It is considered to increase cell-to-cell contact and collagen formation, which can help prevent wrinkles and improve the texture of your skin. It is an excellent addition to a complete transformation plan for smooth, shiny skin. 

Your body produces hyaluronic acid, but as you age, your production decreases. Some people prefer to use hyaluronic acid as a dermal filler to add volume to their skin. Others apply it topically, which can smooth out fine lines and wrinkles. Here, we will discuss the 9 hyaluronic acid-rich foods and the dietitian's recommendations.

Table Of Contents

1. What Is Hyaluronic Acid?

2. 9 Foods Containing Hyaluronic Acid

3. Hyaluronic Acid Supplements

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

What Is Hyaluronic Acid?

Hyaluronic acid, commonly known as hyaluronan, is a long chain of sugar molecules that may be found throughout the body. The name hyaluronic acid is taken from a Greek phrase meaning sugar pulls together. It is a sugar that brings collagen in your skin together, making it firmer, softer, and healthier.

However, the skin, connective tissues, and synovial fluid that lubricates your joints have the highest concentrations of hyaluronic acid.

Your body breaks down naturally existing hyaluronic acid and creates less of it as you age. This process contributes to some of the most evident indications of ageing, including dry skin, fine lines and wrinkles, and joint discomfort. 

This molecule attracts 1,000 times its weight in water, making it the gold standard for hydration and moisture retention.

Few substances directly give hyaluronic acid, while others boost its synthesis. However, the acid decreases with ageing and poor hydration practices. In that scenario, you must obtain this acid from your food.

9 Foods Containing Hyaluronic Acid

Hyaluronic Acid Containing Foods

Many foods are high in hyaluronic acid, so we should all incorporate them into our everyday diets. Here are a few vegan meals that contain hyaluronic acid.

1. Root Vegetables

Nothing beats root veggies for heartiness and taste. When shopping for root vegetables, aim for ones high in hyaluronic acid since this helps reduce joint stiffness and promotes joint stability. Sweet potatoes, carrots, and yams are examples of root vegetables. 

These meals are simple to prepare and give additional nutritional advantages such as high vitamin A, iron, and C levels.

2. Soy-Based Foods

Soy is a healthy alternative to meat and dairy products that vegans often use. It is a popular source of hyaluronic acid. It is also a good source of hyaluronic acid, which helps your ageing skin stay youthful and firm! Hyaluronic acid is abundant in tofu and edamame. It aids in water retention by the skin, preventing it from drying.

3. Citrus Fruits

Citrus fruits are beneficial in hydrating and toning the skin. Hyaluronic acid is present in all citrus fruits, including oranges, lemons, and grapefruits. One of the most common ways individuals eat citrus fruits is through juice. Although this provides certain nutrients, it is preferable to consume natural fruit because fluid often includes more sugar than a healthy dose.

4. Green Leafy Vegetables

Green vegetables are essential to any balanced dietand are suitable for detoxifying. They contain vitamins and minerals like potassium, thiamin, and riboflavin. Leafy greens are abundant in glycosaminoglycans, essential elements to form hyaluronic acid. Vitamin K is required for blood coagulation, vitamin C fights infection, and sulphur promotes healthy hair and nail development.

5. Nuts And Seeds

Including nuts and seeds in your diet as a source of plant-based protein can have numerous benefits. They are inexpensive, healthy, and low in calories. However, to our surprise, nuts and seeds may be used for more than protein. In short, many nuts and seeds contain the amino acid hyaluronic acid or HA.

Hyaluronic Acid-Rich Foods For Glowing Skin

6. Dark Red Fruits

Dark red fruits contain many hyaluronic acids, which have been demonstrated to reduce signs of ageing skin. These fruits are high in hyaluronic acid, a powerful antioxidant that improves wrinkles and softens skin.

7. Green And Black Olives

Olives, mainly black olives, contain significant amounts of hyaluronic acid, giving the olive tree its vigour, health, and life. It is also thought that hyaluronic acid contributes to the body's creation of collagen, which promotes skin health and helps to keep joints healthy.

8. Sweet Potatoes

Sweet potatoes are rich sources of vitamins A, C, fibre, and manganese and are incredibly healthy for the body. It also contains a lot of magnesium per serving, which helps your body create hyaluronic acid. Aside from that, sweet potato has antioxidants that protect cells from oxidative damage.

9. Bone Broth

Boiling animal bones in water for several hours produces bone broth. This makes a flavorful liquid that is a good source of hyaluronic acid. It is high in proteins and minerals, as well as a good source of energy. Drinking bone broth on its own is a terrific way to absorb it. Still, if that does not work for you, add it to soups and gravy or combine it with something else you choose to promote healthy and supple skin.

Hyaluronic Acid Supplements

Hyaluronic acid supplements often include hyaluronic acid, potassium, salt, and other minerals, vitamins, and amino acids utilised to support various joint and skincare needs. 

Hyaluronic acid supplements can fill the skin with water, keeping it smooth and moisturised. 

This can help to prevent premature ageing and retain skin suppleness. It is a terrific benefit for individuals seeking a thorough skincare programme who wish to look younger.

Fortunately, a variety of hyaluronic acid supplements are available. Many celebs are opting for hyaluronic acid supplements rather than injections. In addition, the cost of hyaluronic acid supplements is substantially lower than that of injections.

Dietitian’s Recommendations

Hyaluronic acid benefits your skin, bones, and joints. However, finding a direct supply of hyaluronic acid takes a lot of work. Although the foods listed above are beneficial, most simply improve or boost the body's generation of HA rather than being a direct source. So, if you desire radiant and healthy skin, attempt to take hyaluronic acid-containing meals regularly.

                                                                                      -Dietitian Lavina Chauhan

The Final Say

In many meals and supplements, hyaluronic acid is a naturally occurring molecule. It might help with skin health, inflammation, and ailments, including acid reflux, dry eyes, and osteoarthritis. So, try eating foods rich in hyaluronic acid to get healthy skin.


1. How do you increase hyaluronic acid naturally?

Increase your intake of hyaluronic acid by including the items listed above in your diet. Additionally, foods, including soy products, oranges, almonds, kale, and sweet potatoes, include minerals that could naturally increase your body's production of hyaluronic acid.

2. Do bananas have hyaluronic acid?

Besides having high levels of hyaluronic acid, bananas are rich in hyaluronic acid-promoting magnesium. They are lovely for snacks because their high fibre content ensures that they do not cause spikes in blood sugar.

3. What foods help skin elasticity?

Foods from plants like vegetables, fruits, seeds, nuts, and beans have a lot of nutrients that can help keep your skin healthy. They can enhance skin elasticity and hydration, possibly even diminishing wrinkle visibility.

4. What herbs contain hyaluronic acid?

Cilantro leaf, thyme, dill, and parsley are just a few herbs high in vitamin C that help the body produce hyaluronic acid.

5. Do almonds and cashews have hyaluronic acid?

Almonds and cashews are rich in protein, fibre, healthy fats, potassium, calcium, and vitamin E, but they also contain hyaluronic acid, which can visibly improve your skin.

About ToneOp

TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.

Toneop: Best Health And Fitness App in India

Download TONEOP to access our diet plans, recipes & much more. 

Android userhttps://bit.ly/ToneopAndroid

Apple user-   https://apple.co/38ykc9H

Subscribe to Toneop Newsletter

Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!

Download our app

Download TONEOP: India's Best Fitness Android App from Google Play StoreDownload TONEOP: India's Best Health IOS App from App Store

Comments (0)

Leave a reply

Your email address will not be published. Required fields are marked *

Explore by categories