What Foods Contain Hyaluronic Acid — and Would They Benefit Your Diet?

What Foods Contain Hyaluronic Acid?

You’ve probably heard of hyaluronic acid if you purchase beauty products or frequent your local cosmetic clinic. Hyaluronic acid (HA) has become quite the buzz word in the beauty world for its hydrating and plumping effects. It’s the main ingredient in many of the dermal fillers we use in our clinic to help lift and smooth wrinkles. But did you know that hyaluronic acid is in food and your body can produce more naturally when you consume the right foods? 

We all know that a balanced, healthful diet does wonders for our skin and a poor, unbalanced diet can wreak havoc on it. The skin is our largest organ and it’s greatly affected by what we consume. The age-old saying, “you are what you eat”, is 100% true! Certain foods are rich with hyaluronic acid, so it makes sense to add them to your diet to not only stay healthy but also to help you age well. 

It’s easy to take the short-cut of having dermal fillers to get a rejuvenated, more youthful appearance. But if needles and anaesthetics aren’t your thing, going the natural route with a healthy balanced diet full of HA-rich foods will certainly help your appearance. Don’t be afraid of the “acid” in its name. HA is a naturally occurring carbohydrate or sugar found in the body that provides moisture and firmness to the skin and lubricates the joints. One of the reasons why we develop wrinkles is that as time goes by, we lose a significant amount of natural hyaluronic acid in our skin as we age. Hence, the need to add HA to your life right now!

What Does Science Say about Hyaluronic Acid?

If you are anything like us, you want to know if there is real science behind what the beauty industry tries to sell you. Hyaluronic acid has been studied extensively since its’ discovery in the 1950s. It can be found in most connective tissues in the body and helps support numerous functions. HA is used for many medical procedures but became popular for dermatology and aesthetics in the 21st century. Because of its ability to retain moisture, hyaluronic acid started to replace collagen as the liquid of choice for dermal fillers around the early 2000s. HA was officially approved safe to use as a filler in the EU and FDA-approved by the US during this time. Beauty product creators caught on to the benefits and started putting HA in everything from cream to serums.     

It is also popular to consume hyaluronic acid. You can find supplements containing HA and there are even foods that contain this magical hydration agent naturally. One study found that the “ingestion of HA moisturises the skin and is expected to improve the quality of life for people who suffer from dry skin.” It can also slow down the ageing process, increase elasticity and improve the suppleness of the skin. So it’s not a bad idea to incorporate hyaluronic acid into your diet and beauty regime sooner rather than later!

What Foods Contain Hyaluronic Acid?

If you want to increase the amount of hyaluronic acid in your body, you could start by adding these food groups containing HA to your diet. These foods have the added benefit of being good for you, too. 


Some people are scared of soy, but it has a ton of health benefits along with its ability to assist the body in making hyaluronic acid. A dash of tofu or edamame in salads and stir-fries — or on their own as a healthy snack — is an easy way to incorporate soy into your diet. Use soy sauce, tamari and miso for sauces and dressings. For adventurous eaters, try cooking with tempeh, a fermented soybean cake popular in Indonesia. Not only does soy assist in the creation of HA, but it also contains plant-based proteins that are an excellent alternative to meat and fish.

Citrus Fruits

Citrus fruits like orange, lemon and grapefruit have the benefit of containing not only a high amount of immune-boosting vitamin C, but also naringenin, which inhibits the breakdown of HA in the body.  It’s easy to add citrus daily with a glass of fresh-squeezed orange juice, a grapefruit with your morning yoghurt or by making a lemon vinaigrette for a salad. 

Tuber Vegetables

Vegetables such as potatoes, sweet potatoes, jicama, lotus root and other tubers are great for producing hyaluronic acid in the body. As they are mainly carbohydrates, they are good alternatives to staple foods such as bread and rice. Tubers contain potassium, fibre and vitamins A, C, and B6, so their inclusion in your diet is an excellent way to get all that nutrition while adding a healthy starch to your meal plan for energy and satiation.

Green Leafy Vegetables

You should eat green leafy vegetables every day, like kale, lettuce, collard greens, bok choy and spinach. These vitamin-rich foods contain magnesium, which aids in the production of hyaluronic acid in the body. It’s easy to sneak green leafies into your diet via a salad or by steaming or sauteing them for a lovely side dish. Or, you could add them to veggie and fruit juice to add a little diversity to your meal planning.


Supplements are meant to assist you with further nutrition, not to be a replacement for a good diet. In addition to eating the foods above, you can add a supplement containing hyaluronic acid. Many people choose to add a topical treatment, which might not have lasting effects but works great as a temporary moisturiser. 

What Are Hyaluronic Acid Benefits?

A diet rich in HA will help keep tissues and joints healthy, preserve bone health and hydrate your skin. There are a wide variety of ways for hyaluronic acid to be used to help the body fight ageing — via foods, dermal fillers, or topically. So experiment to see what will work best, to give you the youthful glow you desire.

Would you like an anti-ageing boost with hyaluronic acid dermal fillers to feel more confident? Book a free no-obligation consultation with our aesthetic treatment experts. We offer the best Botox, facial treatments and dermal fillers in London to meet all your needs. 

Dr. Chia Tan
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