Foods High In Hylauronic Acid

Hyaluronic acid, or HA, is produced within the body and provides cushioning and lubrication to joints, strength to connective tissue and suppleness to skin. HA is a naturally viscous, slippery, water-absorbent compound that gives cartilage its sponginess and skin its fullness. Less HA is produced by our bodies as we age, which can lead to abnormal wear and tear of joints, skin wrinkles and loss of elasticity. Many animal-based foods contain HA, while others contain nutrients that promote its formation within our bodies.

Meat Products

HA is found in high amounts within the skin, connective tissue and cartilage of animals and fish. Consuming chicken and fish with the skin on is an excellent source of HA, as is homemade soup made from boiling the bones and connective tissue, according to "American Dietetic Association Complete Food and Nutrition Guide." Organ meats are excellent sources of vitamin A, which contains retonic and hyaluronic acids. Retonic acid, or retinol, has similar properties to HA and is also beneficial for collagen regeneration within skin and joints, as cited in "Biochemistry of Human Nutrition." Fish oils, such as cod liver oil, are also rich sources of vitamin A and retinol.

Soy Products

Although soy products such as tofu and bean curd don't contain HA, they do increase levels of estrogen in the body. Increased levels of estrogen circulating in the blood tend to stimulate HA production. A study published in the October 2003 issue of "Journal of Pharmacological and Biophysical Research" found that soy milk increases the production of HA. However, increasing estrogen can also reduce libidos within men and increase the risk of breast cancer in women. Soy products include soy beans, edamame, tofu, soy milk and bean curd.

Vegetables

Vegetables do not contain HA either, but certain starchy and gelatinous root vegetables promote the formation of HA in the body, which is supported by research conducted in Japan, according to "Human Biochemistry and Disease." Examples of these Japanese vegetables include a variety of sweet potato, called satsumaimo, a white potato, called satoimo, and root vegetables known as konyaku and imoji. In addition to yams and potatoes, parsnips and turnips have the same effect on HA production. Magnesium is important for HA synthesis as well; some magnesium-rich vegetables include spinach, green beans, broccoli, cauliflower, asparagus and carrots.

Fruits

Fruits that promote HA synthesis, either because of magnesium content or other factors, include apples, bananas, strawberries, tomatoes, avocados, pineapples, oranges, peaches, melons, pears, mangoes and papayas.