Hyaluronic acid is a molecule present throughout the body. It plays an important part in numerous health functions, especially for the skin, eyes, and joints (1).
Research indicates it may lessen the look of fine lines and improve skin moisture, texture, and suppleness (2, 3).
It may also aid wound repair and be useful in treating dry eye, gastroesophageal reflux, and osteoarthritis (4, 5, 6, 7).
Your body manufactures hyaluronic acid, but it’s also available as oral supplements, injections, and topical formulations like serums.
Additionally, you can obtain it from certain foods, and some foods supply nutrients that help your body make more hyaluronic acid.
Below are seven nutritious foods that either contain hyaluronic acid or the components your body needs to produce it.
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1. Bone broth
Bone broth is created by simmering animal bones and connective tissue in water for 12–48 hours.
The slow cooking yields a savory liquid that’s rich in a variety of nutrients, including hyaluronic acid.
Bone broth is also a decent source of protein, offering roughly 10 grams per 1-cup (240-mL) serving (8).
It likewise provides compounds such as proline, glutamine, chondroitin, and glucosamine.
Proline and glutamine are amino acids — the building blocks of proteins — that support protein synthesis in the body. Chondroitin and glucosamine contribute to joint health (9, 10, 11).
Moreover, bone broth contains collagen, a protein shown to enhance skin elasticity and hydration (12).
Summary: Bone broth supplies hyaluronic acid and is rich in protein plus other beneficial compounds like proline, glutamine, chondroitin, glucosamine, and collagen.
2. Oranges
Oranges do not contain hyaluronic acid directly, but they are a good source of naringenin.
Naringenin is a flavonoid — a plant-derived compound with strong antioxidant effects — and is also found in other citrus fruits, tomatoes, and figs (13).
Naringenin inhibits hyaluronidase, the enzyme that breaks down hyaluronic acid. Therefore, consuming more oranges may help preserve healthy hyaluronic acid levels in the body (14, 15).
Oranges are also low in calories and abundant in vitamin C, an essential nutrient with potent antioxidant properties (16, 17).
Vitamin C fosters collagen production — the most prevalent protein in the body — which is critical for the structure of skin, muscles, hair, and joints. It also helps shield skin from ultraviolet (UV) damage (18).
Summary: Oranges offer vitamin C that supports skin health by boosting collagen synthesis and protecting against UV damage. They also contain naringenin, which can inhibit the enzyme that degrades hyaluronic acid.
3. Tofu
Although tofu does not contain hyaluronic acid, it’s rich in phytoestrogens — compounds that act like the hormone estrogen (19).
Estrogen has been shown to raise hyaluronic acid levels, helping skin stay hydrated and reducing dryness and wrinkles (20).
Phytoestrogens from tofu and other soy-based foods may have similar effects. Studies suggest they can enhance hyaluronic acid production, increase collagen, and guard against oxidative damage, potentially slowing visible signs of aging (21).
Tofu also supplies a solid amount of protein per serving and provides minerals like manganese, calcium, and selenium (22).
Summary: Tofu is rich in phytoestrogens that may boost the body’s production of hyaluronic acid. It’s also a good source of protein, manganese, calcium, and selenium.
4. Kale
Kale is a leafy green loaded with nutrients.
A serving of cooked kale delivers substantial fiber along with vitamins A and K, calcium, copper, and manganese (23).
It’s also a good source of magnesium, a vital mineral involved in more than 300 enzymatic reactions in the body (24).
Magnesium isn’t only important for energy production, muscle function, and bone strength — it also plays a role in creating hyaluronic acid (25, 26).
Sadly, about half of U.S. adults consume less magnesium than recommended. A deficiency can impair hyaluronic acid synthesis and negatively affect cardiovascular, bone, and mental health, and may raise the risk of type 2 diabetes (27).
Summary: Kale is rich in fiber, vitamins A and K, calcium, copper, and manganese. It’s also high in magnesium, a mineral important for hyaluronic acid production.
5. Almonds
Almonds are tree nuts prized for their taste and flexibility in recipes.
They’re nutrient-dense, offering protein, fiber, and heart-healthy fats in each portion (28).
Almonds are abundant in magnesium, which supports skin health by helping the body produce hyaluronic acid (26, 28).
They’re also an excellent source of vitamin E, a nutrient that neutralizes free radicals and reduces oxidative stress, aiding wound healing and protecting skin from damage (29).
Summary: Almonds provide fiber, protein, healthy fats, and vitamin E. They’re also rich in magnesium, which supports the production of hyaluronic acid.
6. Edamame
Edamame are young soybeans, typically boiled or steamed and lightly salted.
Like tofu and other soy foods, edamame contains phytoestrogens, which can elevate the body’s hyaluronic acid levels (21).
Edamame also supplies manganese, necessary to activate prolidase — an enzyme involved in collagen metabolism (30, 31, 32).
Additionally, edamame is a high-quality source of protein and helps supply other important micronutrients like folate, vitamins C and K, and iron (30).
Summary: Edamame contains phytoestrogens that may boost hyaluronic acid production. It’s also rich in protein, manganese, folate, vitamins C and K, and iron.
7. Sweet potatoes
Sweet potatoes are well known for their nutritional value — they’re high in fiber, vitamins A and C, and manganese (33).
They also provide substantial magnesium per serving, which helps the body synthesize hyaluronic acid effectively (26, 33).
Sweet potatoes are rich in antioxidants that help prevent oxidative damage to cells and lower the risk of chronic disease (34, 35).
They’re also packed with beta carotene, a compound shown to reduce inflammation, neutralize free radicals, and protect skin from damage and sunburn (36).
Summary: Sweet potatoes are a good source of magnesium needed for hyaluronic acid production. They’re also loaded with vitamins, minerals, antioxidants, and beta carotene.
The bottom line
Hyaluronic acid is a substance your body produces and one that is present in many foods and supplements.
It can support skin hydration, reduce inflammation, and may help with conditions such as acid reflux, dry eyes, and osteoarthritis.
Incorporating bone broth into your diet is an effective way to raise your dietary hyaluronic acid intake. Meanwhile, foods like soy products, oranges, almonds, kale, and sweet potatoes provide nutrients that can naturally encourage your body’s hyaluronic acid production. You may also be interested in learning how hyaluronic acid and vitamin c work together for skin health.
Just one thing
Try this today: To discover more about the potential benefits of hyaluronic acid, check out this article.
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