Hyaluronic acid is produced naturally by our bodies. It is a multi-functioning component that is mainly found in our connective tissue. In fact, it is an important part of our cartilage, since it coats each cell. It can help treat osteoarthritis symptoms, cushion joints and decrease our joint pain levels. The acid is also a major component of skin and wound healing, tissue lubrication, cancer metastasis and brain development, according to the National Institutes of Health (NIH). A variety of foods promote hyaluronic acid and aid your overall health.
Red Meats
A variety of red meats and their byproducts can promote hyaluronic acid in the form of retinol, a component of vitamin A, according to the USDA. Retinol is a naturally occurring component in the organs of all red meats and poultry varieties, according to the USDA. Retinol-rich red meats include beef, lamb, veal, pork, goose, turkey, duck and chicken. The associated organ meats include giblets, livers, kidneys, stomachs, lungs and gizzards. For example, a 1-oz. serving of cooked turkey liver supplies 422 percent of your daily recommended allotment of vitamin A and retinol, according to NutritionData.com.
Variety meats are rich sources of retinol, the USDA reports. Variety meats include products that combine various meats, such as beef, veal and pork. Sausages and salami are common variety meats. According to NutritionData.com, a 1-oz. serving of pork liver sausage provides 79 percent of your daily recommended allotment of vitamin A.
Peppers
According to the NIH, ascorbic acid (also known as vitamin C) can promote needed hyaluronic acid in our bodies. All varieties of peppers contain a rich source of vitamin C, according to the USDA. The highest level of this vitamin, according to NutritionData.com, is found in sweet yellow peppers. A 1-oz. serving of the raw version of these vegetables can provide you with 51 mg, or 86 percent, of your daily recommended allotment of vitamin C. Other vitamin C-rich sweet peppers include the green, red and/or orange variety.
According to the USDA, a 1-oz. serving of raw hot green chili peppers provides an impressive 68 mg of ascorbic acid and more than 100 percent of your daily recommended allotment of this needed vitamin.
Spices
Coriander, cilantro and parsley are rich in vitamin C, according to the USDA. A 1-oz. portion of any of these herbs can provide you with 264 percent of your daily recommended allotment of the needed vitamin, or 159 mg worth, according to NutritionData.com. These herbs can be fresh, dried or freeze-dried and still be rich in the vitamin.
Fruits
Citrus fruits and their byproducts contain high levels of vitamin C, according to the USDA. Byproducts from the fruits include their juices and peels (which can be used in drinks and/or cooking). According to NutritionData.com, a medum-sized navel orange supplies 138 percent of your daily recommended vitamin C allotment, or 83 mg. In addition to oranges, other citrus fruits include lemons, limes and grapefruits.
Other rich sources of vitamin C include cherries, blackberries, blueberries, guava, mango, red raspberries and all varieties of grapes, according to the USDA.
References
- USDA National Nutrient Database for Standard Reference, Release 20; USDA; 2008
- National Institutes of Health
- Kavi
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