Ellagic acid is a naturally occurring polyphenol compound found in various fruits and vegetables. A simpler but dimeric derivative of gallic acid (a natural antioxidant and phenolic compound), ellagic acid has potential health benefits, including anti-inflammatory, antibacterial, and anti-carcinogenic effects. Many fruits and foods have this ingredient in significant amounts. For example, berries such as raspberries, strawberries, blackberries, pomegranates, and nuts have ellagic acid in them. This small read explores this beneficial component, how to add it to the diet, and what to be careful about.
Also Read: Niacinamide: Uses, Skin Healing Benefits, And Side Effects Of This Wonder Ingredient
What Is Ellagic Acid?
Ellagic acid has a complex ring-shaped chemical structure made of carbon, hydrogen, and oxygen. Available through plant compounds, owing to its strong antioxidant properties, it is helpful to protect cells from mild to severe oxidative stress and keep diseases at bay. While many foods have this ingredient with many promising effects, ellagic acid has poor bioavailability when consumed. This implies that only a small amount enters the bloodstream.
Gut bacteria can convert ellagic acid into urolithins, which may be more biologically active in the body. Potential substitutes with similar benefits include resveratrol (found in grapes and red wine), quercetin (found in apples and onions), curcumin (from turmeric), epigallocatechin gallate (EGCG from green tea), and catechins (from cocoa and tea).
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How To Include Ellagic Acid In A Daily Diet?
To add ellagic acid to your diet naturally, here are some foods that are rich in this component:
Raspberries, strawberries, blackberries, cranberries: They can be eaten as a topping for whole grain cereal or pancakes. You can also snack on them fresh or dried.
Pomegranates: Ideal as an anytime snack or in salads, you can 100% pomegranate juice, but in moderation due to sugar content. Add to grain bowls or mix with yogurt.
Nuts: Walnuts, pecans are good sources that can be added to oatmeal, granola, or baked goods. Snack on a small handful daily. Use as a salad topping or blend into smoothies.
Red or purple grapes: Grapes can be eaten fresh or dried and consumed as raisins.
Grapes, Green tea, and Wines: Bonus sources of this component, they contain small amounts of ellagic acid derivatives.
Also Read: Malic Acid: Uses, Health Benefits And Side Effects
Can Ellagic Acid Be Used In Skincare?
Yes, ellagic acid can be used in skincare due to its antioxidant, anti-inflammatory, and skin-brightening properties. It helps protect the skin from UV-induced damage, reduces hyperpigmentation by inhibiting melanin production, and combats signs of ageing and diminishes fine lines and wrinkles by neutralizing free radicals. Often found in serums, creams, and face masks, ellagic acid supports even skin tone and promotes healthier skin.
Supports Immune Response
However, it may irritate sensitive individuals, so a patch test is recommended before regular use. Formulations should maintain a proper pH and stability to ensure effectiveness. For optimal results, it is often combined with other active ingredients, such as vitamin C or niacinamide.
Necessary Precautions Before Adding Ellagic Acid To the Diet
When adding ellagic acid to formulations or diets, several precautions should be considered. It has low bioavailability, so combining it with absorption enhancers may be beneficial. Ensure accurate dosing, as excessive intake could cause gastrointestinal discomfort. In supplement form, it may interact with medications, especially blood thinners or drugs metabolized by the liver. Pregnant or breastfeeding women should consult a doctor before adding it excessively. In topical applications, patch testing is advised to avoid skin irritation. Moreover, always follow regulatory guidelines for its inclusion in food or cosmetic products.
(This article is reviewed by M Sowmya Binu, Health Nutrition Expert)
Author Profile, Preeti Sharma
Preeti Sharma has a master’s in electronic media and mass communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.
References:
Ellagic Acid: A Review on Its Natural Sources, Chemical Stability, and Therapeutic Potential
https://pmc.ncbi.nlm.nih.gov/articles/PMC8885183/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8321875/
