What is hyaluronic acid? What are the benefits, rich foods, myths and importance of hyaluronic acid in diet?
The interest in hyaluronic acid is rather recent, but most people are now turning to it due to the many hyaluronic acid benefits. But first of all let us understand what is hyaluronic acid? Hyaluronic acid is a sugar and it is naturally present in the skin, connective tissues and eyes to hold water and keep it supple and smooth. The hyaluronic acid in the body can hold a thousand times weight in water. It does not just retain the moisture in the skin and joints but also prevents the water from evaporating into the air. Just like collagen and elastin the amount of hyaluronic acid occurring naturally in the body reduces with age. However, there are methods to increase hyaluronic acid production in the body. Hyaluronic acid importance in diet is very essential and for this you should eat a lot of fruit and vegetables that are rich in antioxidants. There are also hyaluronic acids present in fruits and vegetables and here we will take a look at them.
HA is a powerful humectant which means that when you apply it to the skin it draws water to its surface. It keeps the skin moisturized the whole day. It is a good idea to use hyaluronic acid benefits for skin because it will make the skin appear more supple and younger as it also improves the elasticity of the skin. HA is so powerful in drawing moisture to the skin that you need to use it in only one product.
However you need to pick the right product with the right type of hyaluronic acid. This is because the molecule of HA is very large and is not able to provide hydration deep into the skin. On the other hand if the molecule is micronized then it will be able to penetrate deep into the skin and this makes it effective.
Another question that is often asked- Is hyaluronic acid natural? yes, hyaluronic acid is naturally produced by our body.
Foods that are high in hyaluronic acid
If you are a skincare enthusiast then you may have already heard about the benefits of hyaluronic acid. There are some hyaluronic acid rich foods. Let us take a look at some of them.
Root vegetables – all the vegetables like carrots, turnip, potatoes, onions etc. are high in HA. You should consume these vegetables in your regular diet. Hyaluronic acid importance in diet has been established by many researchers and this means that if you want to look young and have a smooth wrinkle free skin then you should include these vegetables in your diet.
Bone broth – it is also a good idea to include bone broth in your diet. Because it is one of the best hyaluronic rich foods. It is one of the ways to get your dose of naturally occurring HA. Bone broth is made after slow cooking bones of chicken, beef etc. for 24 hours so that the nutrients in the bones are released in the broth. These nutrients include hyaluronic acid.
Soy based foods – soy and its products help to increase the levels of hyaluronic acid in the body. You can include tofu in your salads or stir fry some soy nuggets with vegetables. You can also try eating soy nuggets as a tasty snack
Citrus fruits – these fruits are known to be good for your overall health and they also deliver the body with natural hyaluronic acid. Apart from citrus fruits like oranges and grapefruit, bananas and tomatoes also deliver HA to the body and make your skin supple and smooth.
Leafy greens – Enough has been said about the benefits of leafy greens and now there is one more benefit that they provide the body with hyaluronic acid. These vegetables also act as detox agents and provide the body with necessary nutrients to keep it soft and glowing.
These hyaluronic rich foods are very beneficial and we will see the other benefits of HA below.
Benefits of natural hyaluronic acid for skin
We have already seen the benefits that HA has for the skin, now let us look at some of the other benefits as well.
Speeds up wound healing
Hyaluronic acid also plays a major role in the healing of wounds, it is naturally present in the skin but the concentration increases when there is damage and repair is needed. It regulates the level of inflammation and that is how it helps heal wounds faster. Due to hyaluronic acid the body builds more blood vessels where the damage has occurred to the skin. HA can be used topically on the wound to speed up healing along with consuming it. It also has antibacterial properties which reduces the risk of infection on open wounds.
Relieves joint pain
Hyaluronic acid is found in the joints where it keeps the joints well lubricated. When the joints are properly lubricated, there is less chance of the bones rubbing against each other and causing pain. HA supplements are very useful if a person is suffering from osteoarthritis. There are other benefits of taking hyaluronic acid as well and we will discuss them here.
Soothes the symptoms of acid reflux
It has been proved by research that hyaluronic acid reduces the symptoms of acid reflux. In acid reflux the content of the stomach rises up to the throat and the stomach acids cause damage to the esophagus. Hyaluronic acid soothes the damaged lining of the esophagus and speeds up the process of recovery. According to a study hyaluronic acid and chondroitin sulfate supplements along with an acid reducing medicine reduces the symptoms 60% more than taking only acid reducing medicine. This shows the hyaluronic supplement benefits.
Relieves dry eye
Around 1 in 7 adults suffer from dry eyes due to the reduction in tear production and tears evaporating very fast. Hyaluronic acid is amazing at retaining moisture and that is why it is used to treat dry eyes. Eye drops containing 0.2 to 0.4 % hyaluronic acid reduce the symptoms of dry eye and improve eye health. In fact hyaluronic acid eye drops are also used in eye surgery to reduce the inflammation and improve the healing of the wound.
Preserve bone strength
Animal studies have proved that hyaluronic acid can help in preserving the bone strength. In a study on rats with osteopenia it was proved that HA can help reduce the bone loss. In test tube studies it has been proved that high doses of hyaluronic acid increases the activity of the cells that build new bone tissue, these cells are known as osteoblasts. Although there have been no studies on human beings, animal and test tube studies have shown promising results.
Prevents bladder pain
Around 3-6% women suffer from bladder pain due to interstitial cystitis. This ailment causes pain and tenderness in the abdomen and a frequent urge to pass urine. The cause of this ailment is not known but hyaluronic acid has been found to relieve the pain and frequency of urination associated with this condition when it is directly inserted into the bladder through a catheter.
Myths about hyaluronic acid
Just like everything there are many myths about hyaluronic acid. Here we are debunking hyaluronic acid myths and bringing the truth to light.
Myth 1 – Hyaluronic acid is an artificial substance
Another question that is often asked- Is hyaluronic acid natural? Hyaluronic acid is a substance produced in the body naturally and is vital for the maintenance of proper health of hair and skin hydration among other benefits. Eating foods containing hyaluronic acid or HA supplements helps in the production of collagen which is an antioxidant and fights the free radicals in the body. It improves the elasticity of the body, skin cell regeneration and the metabolic processes of the body. As mentioned above hyaluronic acid is also present in many foods like bone broth, starchy vegetables, soy products, leafy green vegetables and citrus fruits.
Myth 2 – Hyaluronic acid is only good for the skin
We have addressed this myth above and seen that hyaluronic acid is beneficial in many ways to the body. It lubricates the joints to alleviate joint pain, is beneficial in dry eye syndrome and many other ways. This is the reason that you should not only consume food containing HA but also take supplements so that a healthy level of Hyaluronic acid is maintained in the body.
Myth 3 – Hyaluronic acid is produced in the body so there is no need for supplements
Hyaluronic acid is definitely produced in the body, but its production decreases as you age. At the same time, the environmental pollution, stress etc. cause fluctuations in the production of HA. Taking supplements ensures that the level of hyaluronic acid remains at an optimal level in the body. This is important because reduced levels of hyaluronic acid causes various problems like skin aging and dehydration, pain in the joints etc. Even when it comes to eating hyaluronic acid containing foods, it may not be possible to incorporate sufficient amounts in your diet.the hyaluronic acid present in food is not sufficient. This is the reason that the best option is to take hyaluronic acid supplements. However, you need to be careful while taking these supplements and you should take the supplements of well known brands so that you can be sure of the quality of the supplements. Just like everything else there are unscrupulous elements that sell lower quality supplements which can be harmful to your body.
Chicnutrix Beauty Collagen is formulated with hydrolysed marine collagen and hyaluronic acid to promote skin hydration and reduce the signs of aging. It helps protect the hair follicles, improve nail health and promote younger looking skin.