Hyaluronic Acid (HA) is a major buzzword in the beauty industry, and for good reason. A carbohydrate found naturally in your body's tissues, HA supports skin cell renewal, builds collagen, and heals wounds to the skin. Unfortunately, our body's natural HA levels decrease as we age, which makes it all the more important to get plenty of hyaluronic acid from outside sources. Luckily, you can confidently boost your body's levels of this beauty nutrient effectively and deliciously by incorporating a few key foods into your life.
Why is it best to eat foods rich in hyaluronic acid rather than relying solely on an HA supplement or face cream? Because mother nature has always had our back - and our skin for that matter. By consuming foods naturally rich in hyaluronic acid, you are also consuming the countless other micronutrients that HA requires to do its jobs effectively.
Below is my list of top hyaluronic acid-rich foods that support your skin and boost your glow from the inside out.
1. Healing Broth
An old-fashioned, healing broth is literally a miracle-worker for your skin. Cooking down the bones of your leftover rotisserie chicken, ribs or other bone-in delicacies releases copious amounts of hyaluronic acid, glucosamine, collagen and a plethora of minerals stored within the bones and joints. Sip a cup of this tasty and mega-healing broth 3-4 times a week and give yourself a wink when the results begin to show up on your skin. Epicurious has a great recipe that is interchangeable with the types of bones you have on hand.
2. Magnesium-Rich Foods
Our bodies require magnesium to produce hyaluronic acid, so eating magnesium-rich foods is a must. Villagers in a specific region of Japan are known for their youthfulness well into their 90s. Researchers believe the high magnesium content of their dietary staples is at least partly to thank because they're boosting their natural HA levels for supple skin and strong joints.*
Luckily, some of the tastiest and most convenient veggies double as great sources of magnesium. Leafy greens, sweet potatoes, asparagus, broccoli and avocado are a few excellent foods that supply a dose of HA-supporting magnesium. A favorite side dish at my house is a roasted sweet potato topped with grass-fed butter, steamed kale and nutritional yeast - a powerhouse of skin-loving nutritional support!
3. High Vitamin C & Naringenin-Rich Fruits
Oranges, grapefruits and tomatoes provide a double dose of beauty-enhancing nutrients due to their high vitamin C and naringenin content. Vitamin C is essential for collagen production and is necessary for the body to synthesize hyaluronic acid.Naringenin, a bioactive compound found specifically in these three foods, inhibits the breakdown of HA in the body, thereby conserving your natural stores of this wonder nutrient. Keeping oranges, grapefruit and tomatoes around for quick snacks and tasty additions to breakfast and salads is a simple way to boost your hyaluronic acid levels yourself.
The Breakdown: We should absolutely support our skin health through a comprehensive skin care routine. But at the end of the day, skin care products cannot be a stand-in for proper nutrition when it comes to the long-term vitality of your skin. What's the nutrition therapist's advice? Incorporate at least one serving a day of delicious, hyaluronic acid-rich foods into your diet and support your skin by cleansing, hydrating and nourishing it every single day with high-quality, nontoxic skin care products. BLOOM has been exquisitely formulated with fresh, whole, organic ingredients to support total skin health while also targeting common issues of dry, sensitive, and oily skin. Check out our beautiful customized selections here.
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Misty, BLOOM Founder + Nutrition Therapist