Hyaluronic Acid Diet – What Foods To Eat And What Not?

Hyaluronic acid is a kind of sugar that is present in your skin naturally. It is mostly present in the connective tissues and eyes to keep water to make it smooth and supple.

What Is Hyaluronic Acid?


Hyaluronic acid can hold the weight of a thousand times of water in your body. Along with holding moisture in your skin and body, hyaluronic acid also intercepts water from evaporation. The level of hyaluronic acid reduces with age but the good news is that you can maintain or increase the production of hyaluronic acid in your body by consuming the right diet. Hyaluronic acid is present in vegetables as well as fruits. Let’s understand the same in detail.

Hyaluronic Acid Diet

What are the benefits of hyaluronic acid?

Hyaluronic acid helps your body in so many ways. It is a scientifically proven substance that can be taken either as a supplement, eye drops, serums, or injections. Here is the list of benefits that it offers:

  • Wound healing- Hyaluronic acid has wound healing properties. It speeds up the process of wound healing by regulating the inflammation levels and signals your body to produce more blood vessels for the wounded area. It also has antibacterial properties that fights off the risks of developing an infection when you apply it directly on the damaged area. Hyaluronic acid is also effective in healing gum disease as well as eliminating mouth ulcers.
  • Reduces acid reflux- Hyaluronic acid when taken as a supplement can help in reducing the symptoms of acid reflux. It helps to soothe the damage caused around the esophagus and helps to recover the same.
  • Bladder pain- Hyaluronic acid helps to fight off bladder syndrome in which people suffer from abdominal pain and a frequent and strong urge to urinate. It helps only when it is inserted directly into the bladder or damaged area with a catheter. It impacts the bladder tissue and makes it less sensitive to pain which results in pain relief.
  • Healthy skin- Hyaluronic acid is mainly known for its potential to make your skin look more healthy. It promotes moisture. It may reduce the effects of external factors that cause aging processes such as sun, pollution, tobacco, etc. Hyaluronic acid serums can help in reducing wrinkles, dermatitis, and redness.
  • Joint pain- Hyaluronic acid provides lubrication to the space between your joints as well. By providing the required amount of moisture, it makes them less likely to come in contact with each other and this helps in removing the uncomfortable pain. In order to get pain relief, you can directly inject it into your joints.
  • Dry eye- one of the major advantages of hyaluronic acid is that it protects your eye from getting dried since it offers moisture. You can use hyaluronic acid as an eye drop for the problem of dry eye. It can also reduce your inflammation around the particular area. It is not clear if the supplements that contain hyaluronic acid have the same effect on eyes as eye drops or not.

What foods should you eat for hyaluronic acid?

Hyaluronic acids can be achieved from a healthy diet too along with health supplements. There are several veggies and fruits that offer hyaluronic acid naturally. Here are a few food items that you can have to get the required amount of hyaluronic acid in your body:

  • Bone broth- Bone broth is highly rich in hyaluronic acid as it’s compounds are derived directly from the bones of animals as well as connective tissues. The broth is made out of simmered beef or poultry bones as well as cartilage in water. After several hours, the hyaluronic acid is extracted along with various amino acids and proteins that produce collagen.
  • Fruits- Fruits are not very rich in hyaluronic acid but contain other nutrients that help in the production of the same and also balances it. Tomatoes and citrus fruits have a substance known as naringenin which hinders the activities of hyaluronidase, an enzyme that breaks down the hyaluronan. This helps in slowing down the process of depletion of hyaluronan. Other fruits such as avocados, tomatoes, figs, bananas, and other tropical fruits contain plenty of magnesium which supports the production of hyaluronan in your body.
  • Nuts and seeds- Nuts and seeds are highly rich in magnesium too and helps in hyaluronan synthesis. Seeds such as dried pumpkin seeds are highly concentrated in magnesium rather than nuts. Nuts that are rich in magnesium are cashews, pine nuts, and Brazil nuts.
  • Sweet potatoes- Sweet potatoes are also high in magnesium that helps in the development of hyaluronic acid in your body. Along with magnesium, it also contains a number of vitamins such as vitamin A, vitamin C, minerals, potassium, and antioxidants that help to maintain the health of your skin.
  • Broccoli- Broccoli helps by increasing the level of moisture and makes your skin healthy. It does not have hyaluronic acid but is rich in magnesium that generates the amount of hyaluronan in your skin. Vitamin C is also present in broccoli which fights off anti-aging and reduces inflammatory sensations. Broccoli also supports the production of collagen in your body.
  • Leafy greens- Leafy vegetables such as spinach, kale, and other microgreens are highly rich in magnesium which promotes the production of hyaluronic acid. It can make your skin smooth and supple. These veggies also contain high amounts of vitamin E, beta carotene, chlorophyll, and folate that helps in the renewal of cells and repairs tissues.
  • Soy based items- Soy products such as tempeh, edamame, tofu, etc. are highly rich in phytoestrogens that help in creating the hormonal effects of estrogen receptors in your body. Estrogen helps in the production of hyaluronan in your skin and phytoestrogens have a similar kind of effect as well. Soy products cause moisture, skin firmness, and reduce the signs of aging. In addition to hyaluronan, soy based items are rich in minerals as well as vitamins. You can have soy based food items as salads as well.

Which food items to avoid?

While hyaluronic acid includes a range of advantages, there are a few things you should know about this substance that can put you at risk.

  • Any food item that has harsh ingredients such as fragrance, alcohol, or anything with high acid concentration should be avoided.
  • Any moisturizer with high humectant levels should be avoided as it can create water loss from your skin.
  • If not used properly, hyaluronic acid can also cause skin allergies. This is why it should always be used under the guidance of a medical expert or your nutritionist.


Hyaluronic acid is a safe supplement and provides a number of benefits. While it is majorly known for its potential to make your skin better, it also helps in reducing inflammation, relieves the dryness in the eyes, and has anti-aging as well as wound healing properties. People who suffer from joint pain can also use hyaluronic acid. You can take it through your diet, supplements, moisturizers, lotions, or injections. If you want smooth and supple skin, you must give hyaluronic acid a chance to do its magic. It may be the simplest way to maintain your skin. With almost zero side effects, hyaluronic acid sounds like an all-in-one solution for your body.

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