Hyaluronic acid, or HA, is made in your body and is an important part of cartilage, which provides cushioning for joints. Specifically, it is needed to bind collagen and elastin fibers together, which is also important for healthy looking skin. In addition, HA is a component of synovial fluid, which lubricates joint capsules. Your body produces less HA as it ages, which contributes to sagging skin, wrinkles, and deterioration of cartilage, a condition called osteoarthritis. Some foods naturally contain HA, while others contain nutrients that promote its synthesis.
Animals, Fish and Poultry
HA, also called hyaluronan, is only found within the connective tissues, cartilage and skin of animals, fish and poultry. Eating chicken wings, turkey and fish with the skin is a great source of HA, especially if you chew the cartilage at the ends of the bones. An even better method of deriving HA is to slowly boil the bones and connective tissue of chicken, fish or beef into a homemade broth and consume it with vegetables. The flesh of animals does not contain much HA, but organ meats contain more because they are surrounded by more connective tissue. Further, the livers of all animals are excellent sources of vitamin A, which can be metabolized to obtain retinonic acid and hyaluronic acid. Consequently, cod liver oil and other fish oils are a source of HA.
Soy Foods
Soy products don't contain HA directly, but they do contain phytoestrogens, which mimic estrogen's ability to mildly stimulate the synthesis of HA in the body. Examples of soy foods include tofu, bean curd, edamame beans, soy supplements and soy milk. A study published in a 2003 edition of the "Journal of Pharmacological and Biophysical Research" discovered that bifidobacterium-fermented soy milk extracts strongly increased the production of HA in mice, which may eventually prove helpful for osteoarthritis sufferers.
Vegetables
Vegetables do not directly contain HA either, but some starchy and gelatinous root vegetables commonly eaten in Japan can stimulate the synthesis of HA in the body. These Japanese vegetables include satsumaimo, a type of sweet potato, satoimo, a type of potato, and konyaku and imoji, which are both root vegetables. Seaweed, such as kelp, yams, parsnips and turnips have similar affects on HA synthesis. Because magnesium is necessary for HA production, magnesium-rich vegetables such as spinach, kale, broccoli, asparagus and Brussels sprouts are considered HA promoting.
Fruit
In addition to magnesium, vitamin C is needed along with HA for the body to produce and repair collagen. Examples of fruits rich in magnesium and vitamin C include apples, bananas, citrus fruits, strawberries, tomatoes, avocados, pineapples, peaches, melons, pears, mangoes, guavas and papayas.
References
- "Contemporary Nutrition: Functional Approach"; Gordon M. Wardlaw; 2009
- "Biochemistry of Human Nutrition"; George Gropper; 2000
- "Biochemical, Physiological and Molecular Aspects of Human Nutrition"; Martha Stipanuk; 2006
- "Journal of Pharmacological and Biophysical Research"; Skin Pharmacology and Applied Skin Physiology; Bifidobacterium-Fermented Soy Milk Extract Stimulates Hyaluronic Acid Production in Human Skin Cells and Hairless Mouse Skin; K. Miyazaki et al; October 2003
- "American Dietetic Association Complete Food and Nutrition Guide"; American Dietetic Association; 2006
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