7 healthy foods rich in hyaluronic acid

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Hyaluronic acid is a compound found throughout your body. It plays a key role in many aspects of health, especially when it comes to your skin, eyes, and joints (1).

For example, studies show that it may reduce the appearance of wrinkles and improve skin hydration, texture and elasticity (2, 3).

It can also promote wound healing and the treatment of dry eye, acid reflux and osteoarthritis (4, 5, 6, 7).

Your body can produce hyaluronic acid, but the compound is also available as oral supplements, injections, and topical products such as serums.

Plus, you can get it from certain foods. In addition, certain foods provide nutrients that your body uses to stimulate the production of hyaluronic acid.

Here are 7 healthy foods rich in hyaluronic acid or its building blocks.

Bone broth is made by simmering animal bones and connective tissue in liquid for 12 to 48 hours.

The result is a tasty product rich in many nutrients, including hyaluronic acid.

Bone broth also has a good amount of protein, with around 10 grams in each 1-cup (240ml) serving (8).

In addition, it is a good source of the compounds proline, glutamine, chondroitin and glucosamine.

Proline and glutamine are two types of amino acids, the building blocks of proteins. They promote the production of protein in your body. Chondroitin and glucosamine support joint health (9, ten, 11).

Plus, it’s rich in collagen, a type of protein that improves skin elasticity and hydration (12).

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Bone broth contains hyaluronic acid and is rich in protein and other health-promoting compounds such as proline, glutamine, chondroitin, glucosamine, and collagen.

Oranges do not contain hyaluronic acid, but they do contain naringenin.

Naringenin is a flavonoid, a type of plant compound with powerful antioxidant properties. It is also found naturally in other citrus fruits, tomatoes and figs (13).

Naringenin blocks the activity of hyaluronidase, an enzyme responsible for breaking down hyaluronic acid. Therefore, eating more oranges could help you maintain healthy levels of hyaluronic acid in your body (14, 15).

Oranges are also low in calories and packed with vitamin C, an essential micronutrient that doubles as a powerful antioxidant (16, 17).

Vitamin C promotes the synthesis of collagen, the most abundant protein in your body, essential for the structure of your skin, muscles, hair, joints, etc. This vitamin also helps protect your skin from damage caused by ultraviolet (UV) light (18).

summary

Oranges are rich in vitamin C, which supports skin health by promoting collagen production and protecting the skin from UV rays. They also contain naringenin, a plant compound that blocks the activity of an enzyme that breaks down hyaluronic acid.

Although tofu does not contain hyaluronic acid, it is high in phytoestrogens, substances that mimic the effects of the hormone estrogen (19).

Estrogen has been shown to increase the levels of hyaluronic acid in the body to promote skin health and prevent problems such as dryness and wrinkles (20).

The phytoestrogens in tofu and other soy products are believed to have similar effects. In fact, studies show that they can stimulate the production of hyaluronic acid, increase collagen levels, and protect against oxidative stress, which could help slow the signs of aging (21).

Tofu also provides a good amount of protein in each serving, along with several other key nutrients such as manganese, calcium, and selenium (22).

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Tofu contains phytoestrogens, which can increase your body’s production of hyaluronic acid. It is also rich in protein, manganese, calcium and selenium.

Kale is a leafy green vegetable that packs a powerful nutritional punch.

Each serving of cooked kale provides a healthy dose of fiber, vitamins A and K, calcium, copper and manganese (23).

It is also rich in magnesium, an essential mineral that is involved in over 300 enzymatic reactions in your body (24).

Not only is magnesium necessary for energy production, muscle function, and bone health, it is also involved in the production of hyaluronic acid (25, 26).

Unfortunately, about half of the American population consume less than the recommended amount of magnesium each day. In addition to impairing the production of hyaluronic acid, it could negatively affect heart, bone and mental health and increase the risk of type 2 diabetes (27).

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Kale is high in fiber, vitamin A, vitamin K, calcium, copper, and manganese. In addition, it is rich in magnesium, a mineral necessary for the production of hyaluronic acid.

Almonds are popular nuts for their rich flavor and versatility.

They’re also very nutritious, with lots of protein, fiber, and heart-healthy fats in each serving (28).

Plus, they’re loaded with magnesium, which supports skin health by increasing your body’s production of hyaluronic acid (26, 28).

Additionally, almonds are a great source of vitamin E, a micronutrient that helps neutralize harmful free radicals and fight oxidative stress. It can help speed wound healing and protect against skin damage (29).

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Almonds are high in fiber, protein, heart-healthy fats, and vitamin E. They are also a good source of magnesium, a mineral that helps your body produce hyaluronic acid.

Edamame is a type of immature soybean. It is often boiled or steamed and served with a pinch of salt.

Like tofu and other soy products, edamame contains phytoestrogens, which can increase your body’s levels of hyaluronic acid (21).

Edamame also provides manganese, which is needed to activate prolidase, an enzyme involved in the metabolism of collagen (30, 31, 32).

Plus, edamame is a great source of protein and can help you meet your needs for other important vitamins and minerals, including folate, vitamins C and K, and iron (30).

summary

Edamame contains phytoestrogens which can increase the production of hyaluronic acid by your body. It is also a good source of protein, manganese, folate, vitamins C and K, and iron.

It’s no secret that sweet potatoes are incredibly nutritious – high in fiber, vitamins A and C, and manganese (33).

They also provide a lot of magnesium in each serving, which allows your body to efficiently produce hyaluronic acid (26, 33).

Sweet potatoes also contain a wide range of antioxidants that help prevent oxidative cell damage and chronic disease (34, 35).

Plus, sweet potatoes are packed with beta-carotene, a compound that relieves inflammation, neutralizes harmful free radicals, and protects against skin damage and sunburn (36).

summary

Sweet potatoes are rich in magnesium, which is necessary for the production of hyaluronic acid. They also contain many vitamins, minerals and antioxidants, as well as beta-carotene.

Hyaluronic acid is a compound that your body produces that is also found in many foods and supplements.

It can benefit skin health, inflammation, and conditions such as acid reflux, dry eyes, and osteoarthritis.

Adding bone broth to your diet is a great way to increase your intake of hyaluronic acid. Additionally, foods such as soy products, oranges, almonds, kale, and sweet potatoes provide nutrients that can naturally increase your body’s synthesis of hyaluronic acid.


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