Increases collagen levels in bone broth

Hyaluronic Acid in Diet - How to Increase Your Body's Hyaluronic Acid Levels

Hyaluronic acid plays a key role in our body. It binds water and ensures the moisture and elasticity of numerous organs, for example the skin, the synovial fluid and the eyeball. With increasing age, the hyaluronic acid content in the body decreases. This natural process can, however, be influenced. Diet has an impact on hyaluronic acid production. On the one hand, the body needs certain nutrients in order to be able to produce hyaluronic acid. On the other hand, hyaluronic acid is also contained directly in some foods. In this article we investigate the extent to which it is possible to influence and maintain the hyaluronic acid level in the body through diet.

Table of Contents

Is there a hyaluronic acid deficiency?

The body's hyaluronic acid level not only fluctuates with age, it also depends on various other factors. On average, a healthy, adult person has around 15 g of hyaluronate in their body. The highest concentrations are found in the eyes, skin and joints. Hyaluronic acid is contained in all types of connective tissue, including heart valves, for example.
Our body produces hyaluronic acid itself, but it needs certain nutrients for it. The body's own production decreases with age. A low hyaluronic acid level leads to various degenerative diseases and premature aging.
The easiest way to illustrate this is with the example of the skin. The breakdown of hyaluronic acid means that less water is bound in the skin, it loses its elasticity and becomes wrinkled. If the hyaluronic acid content of the synovial fluid decreases, joint diseases such as osteoarthritis can occur because the necessary synovial fluid is missing.

Symptoms of a hyaluronic acid deficiency

With age, everyone naturally develops a certain hyaluronic acid deficiency, but there are some factors that have a favorable or unfavorable effect on the formation of hyaluronic acid. Diet plays a role in this.
A hyaluronic acid deficiency is initially not noticeable. Symptoms only appear when organs are already damaged or there is a loss of moisture.
A deficiency in our eyeballs, for example, leads to impaired vision and dry and itchy eyes.
Our skin loses the ability to retain water and regenerates more slowly. The structure of the skin changes, the skin becomes drier and wrinkled.
Hyaluronic acid deficiency is sometimes noticeable in the gums through a tendency to bleed gums.
A hyaluronic acid deficiency generally leads to premature aging and is noticeable in almost all organs of the body.

An overview of possible symptoms and diseases:

  • Dry skin
  • Skin aging, wrinkling
  • Loss of skin elasticity
  • Connective tissue weakness
  • Joint diseases such as osteoarthritis
  • Worsening eyesight
  • Dry eyes
  • Cardiovascular diseases
With increasing age, the body's own hyaluronic acid production decreases. Poor diet and other factors can help this process speed up. A low hyaluronic acid level can lead to various diseases such as osteoarthritis or dry eyes. It is usually first noticeable through dry skin and premature skin aging.

Influence the hyaluronic acid level through diet

You can influence the hyaluronic acid level through a healthy lifestyle. It has not yet been adequately proven which factors lead to a breakdown of hyaluronic acid. It is known, however, that the body can only produce sufficient quantities of hyaluronic acid if the necessary nutrients are available. A diet poor in vital substances and unbalanced can therefore contribute to premature deficiency.

The hyaluronic acid level can influence your diet in two ways.
There are foods that naturally contain hyaluronic acid. They supply hyaluronic acid directly to the body. Other foods contain precursor compounds that the body can use to make hyaluronic acid.
In order to be able to produce hyaluronic acid, the body needs various nutrients, including certain proteins, vitamins and minerals. These substances should be supplied in sufficient quantities through the diet.

The following foods contain hyaluronic acid or hyaluronic acid precursors in large quantities

In the following you will find out which foods naturally contain hyaluronic acid or hyaluronic acid precursors. These foods should be consumed regularly to prevent premature aging.
Hyaluronic acid is mainly found in foods of animal origin with good bioavailability. In the past, hyaluronic acid was obtained from rooster combs. The production of hyaluronic acid from plant sources is only possible using modern, biotechnological processes.

Bone meat broth

The so-called bone broth is an old kitchen classic that was forgotten for a while and was rediscovered by the Paleo movement. The meat stock is made with roasted or unroasted bones (such as beef bones). During the long cooking time, the collagen is loosened from the bones. It naturally contains hyaluronic acid.
Bone broth is considered to be the best source of hyaluronate. It also tastes very good when properly prepared. Bone broth can be used as a base for many soups, stews, and sauces.
Our grandmothers used to make broth from leftover meat and bones on a regular basis. We should rediscover this tradition, because the broth is a real fountain of youth.

gelatin

Gelatin contains similar ingredients to bone broth. It consists of animal collagen, this protein is responsible, among other things, for the structure of joint cartilage and our connective tissue.
Gelatine was already recommended by Hildegard von Bingen in the Middle Ages for the treatment of joint pain. There are now even scientific studies that confirm a slight effect against osteoarthritis by taking gelatine.
When you buy gelatin, make sure that it is real, animal gelatin.
Gelatine can be used in a wide variety of dishes and is also found in some sweets such as gummy bears. Jelly and jelly are particularly rich in gelatine. You can prepare jelly yourself as a healthy variant by dissolving gelatine in freshly squeezed fruit juice.

Chicken bouillon

A good chicken soup is said to help against the flu and cold. What many do not know is that it also contains plenty of hyaluronic acid. This is not surprising, after all, hyaluronic acid used to be obtained from rooster combs. For a health-promoting effect, however, the chicken broth traditionally has to be made from a soup chicken together with the bones.

Meat and offal

Meat and offal also contain hyaluronic acid, but less than the bone broth. The liver not only contains hyaluronate, it is also one of the most vitamin-rich foods we know. Chicken or veal liver contains so many vitamins and minerals that even small amounts are sufficient. As a component of ragout or spreadable sausage (e.g. liver sausage), even small amounts can have a positive effect. When buying liver and offal, make sure that it is organic quality. Because the liver from commercial animal husbandry can contain drug residues.

Hyaluronic acid is found in various animal foods. In addition to innards, cartilage and bones are particularly rich in natural hyaluronic acid. Broken bones, chicken broth, and gelatin can all help maintain hyaluronic acid levels in the body.

How can I get hyaluronic acid as a vegetarian?

Hyaluronic acid is mainly found in animal foods, yeast and some other plant-based foods contain small amounts and precursors of hyaluronic acid, from which the body can manufacture the substance itself.
If sufficient proteins, vitamins and minerals are consumed through a vegetarian or vegan diet, the body produces hyaluronic acid itself. It is therefore not absolutely necessary to eat foods of animal origin.
Vegetarians and vegans who want to use hyaluronic acid therapeutically in a targeted manner can take hyaluronic acid capsules as a dietary supplement. Most products are now vegan, they are made from plant-based raw materials through fermentation. You can find an overview of the best hyaluronic acid capsules here.

Since the body produces hyaluronic acid itself, it does not have to be ingested directly from animal foods. It is enough if our body is supplied with all the nutrients necessary for the production of the substance. This can be ensured through a balanced diet with plenty of fruit and vegetables and high-quality proteins.

Influence the body's own hyaluronic acid production through diet

So some foods of animal origin contain hyaluronic acid themselves. Another factor is a balanced diet. Because the body normally produces the required amount of hyaluronic acid itself. For this it is important that we consume sufficient protein from animal and vegetable sources, vitamins and minerals. The following foods contain many of the vital substances that our body needs for the production of hyaluronic acid.

Green leafy vegetables

Leafy green vegetables are valuable in nutrition for a variety of reasons. Green herbs and leafy vegetables contain the greatest amount of minerals such as magnesium, calcium and zinc. These include all green herbs, Wild herbs such as nettle and green leafy vegetables such as Kale, rocket, spinach, lamb's lettuce, broccoli and Swiss chard. On the other hand, lettuce varieties that are maximized for yield, such as lettuce or iceberg lettuce, contain fewer nutrients.
Magnesium is a catalyst in the production of hyaluronic acid. In addition to green leafy vegetables, legumes, nuts (especially almonds and cashews) and bananas are good sources of magnesium.
Zinc is essential for the production of hyaluronic acid, zinc is found in green leafy vegetables, for example, but also in nuts and seeds, eggs, liver and chicken.

Soy isoflavones

Soy as a food is controversial because it often triggers allergies and can lead to intolerance. In general, fermented soy products are better tolerated. Soy contains isoflavones, which are said to have various positive effects. This includes, among other things, an increase in hyaluronic acid production. Isoflavones from soybeans increase the body's estrogen level, which is supposed to stimulate hyaluronic acid production.
Traditional fermentation processes make soybeans more digestible. It is therefore best to use fermented soy products such as Miso, tempeh, soy sauce and traditionally made tofu.

Root vegetables and sweet potatoes

Root vegetables can help increase hyaluronic acid levels. This is true even of the ordinary potato. The sweet potato However, it is considered a real super food because it contains more minerals and vitamins. Sweet potatoes are not only rich in beta-carotene, but also contain magnesium. The Japanese sweet potato contains the highest content of hyaluronate precursors. Eating sweet potatoes is said to help the body produce hyaluronic acid. Other recommended root vegetables are parsnips, beetroot, carrots, parsley root and all types of beet.

vitamin C

Vitamin C plays a key role in many processes in our body, including the production of hyaluronic acid. The vitamin C in fruits and vegetables breaks down through storage. Nowadays, fruits and vegetables often have long transport routes behind them, apples and other easily storable fruits are stored in protective gas after the harvest in autumn and sold until spring. The result is that many people no longer consume enough vitamin C these days.
Vitamin C can be easily found in the form of Ascorbic acid take in. Some hyaluronic acid capsules also contain vitamin C because this vitamin is essential for hyaluronic acid to function.
Are particularly rich in vitamin C. Citrus fruits, kiwi fruit and many other types of fruit. But also in Paprika and cabbage vegetables is rich in vitamin C.

Fruits with naringenin

The enzyme hyaluronidase leads to the breakdown of hyaluronic acid in our body cells. Naringenin inhibits this enzyme and prevents the breakdown of hyaluronic acid. Naringenin is among others in Grapefruit contain.

Each type of fruit contains various herbal compounds, including phytonutrients. For health, the best approach is to include a wide variety of fruits in your diet. A diet high in fruit and vegetables helps prevent hyaluronic acid deficiency.

cocoa

As well as being a good source of magnesium and zinc, cocoa contains a large number of flavonoids. Flavonoids reduce oxidative stress and help our body cells stay healthy. So there are many good reasons to nibble on chocolate regularly. Do you prefer Chocolate with a high cocoa content, ideally at least 70%. Use pure cocoa powder for the preparation of drinking chocolate.

legumes

Legumes can help increase hyaluronic acid levels. They contain valuable proteins and are very rich in minerals. In addition to iron and zinc, they also contain magnesium and calcium. So incorporate legumes into your diet regularly.

Take hyaluronic acid as a dietary supplement

Since hyaluronic acid is an endogenous substance, it is very well tolerated. To prevent a lack of hyaluronic acid, it can also be taken as a dietary supplement. The preparation is considered safe to take, the capsules are generally well tolerated. In the long term, taking in capsule form cannot replace a healthy and balanced diet, but it can help to maintain hyaluronic acid levels.

For the targeted treatment of joint diseases such as osteoarthritis, after a herniated disc or as a natural anti-aging agent, we recommend taking high-dose preparations with at least 350 mg hyaluronic acid per capsule. In order to compensate for an existing hyaluronic acid deficiency, the diet is sometimes not enough either. In this case, too, we recommend taking hyaluronic acid in capsule form. You can read which capsules are recommended in our comprehensive hyaluronic acid test.