Foods Rich in Hyaluronic Acid

Hyaluronic acid (HA) is part of the glycosaminoglycan family; it's a complex carbohydrate that's vital to our well-being. Hyaluronic acid fastens onto our collagen and elastin and creates cartilage. It's found in every tissue of our body, and is responsible for carrying out a number of vital functions.

Foods Rich in Hyaluronic Acid

A variety of foods contain hyaluronic acid and help in maintaining the overall health of the body. Let us have a look at them:

Animal Sources

Animal products are considered to be the best natural sources of hyaluronic acid. Just like in humans, in animals too, the acid is a major component of the skin and neural tissues. Hence, all types of meat serve as rich sources of this acid. Chicken and meat broth also contain high amounts of connective tissues and collagen. A variety of red meats are rich sources of vitamin A, and help in releasing hyaluronic acid in the form of retinol. Other food sources include products that combine various meats like beef, pork and veal.

Spices and Peppers

Vitamin C, also known as ascorbic acid, can be a good source of hyaluronic acid in our body. According to the United States Department of Agriculture, a variety of peppers, including yellow, red, green and orange peppers, are rich sources of vitamin C. Herbs such as cilantro and parsley,that are commonly used as spices in a variety of foods also contain vitamin C.

Fresh Fruits

Citrus fruits such as lemons, oranges, limes and grapefruits are a great source of vitamin C. Juice obtained from these fruits and even their peels contain large amounts of vitamin C, and can be mixed with drinks and used in cooking. Other fruits rich in vitamin C include: guava, mango, cherries, kiwi, oranges, blueberries, raspberries, and all varieties of grapes. Fruits rich in magnesium such as apples, bananas, tomatoes, avocados, pineapples, melons, peaches, and pears also help in increasing hyaluronan levels.

Vegetables

Research shows that a variety of vegetables, especially root vegetables containing starch, like potatoes and sweet potatoes, enable the body to produce hyaluronan. Magnesium is also essential for the synthesis of the acid. A number of vegetables including spinach, cauliflower, broccoli, asparagus, green lettuce, Brussels sprouts and green beans are rich in magnesium, and help in boosting levels of hyaluronan in the body. Zinc-containing foods such as pumpkins, yeast, peanuts, whole grains, beans, and brown rice are also a good source of hyaluronan.

Soy Products

Soy is also a source of hyaluronic acid. Tests have shown that the application of soy milk to the skin increases the levels of the acid within weeks. This is also why many beauty and anti-aging creams have soy-based ingredients. There are many soy foods that can be included in one's diet to increase the creation of hyaluronan, such as miso, soy sauce, tempeh and natto. Fermented soy milk is a rich source of protein, and the fermentation process helps the body easily convert zinc, iron, magnesium, and other minerals present in soy.

See also :-  Hyaluronic Acid For Skin

                -  Foods rich in Vitamin E