Hyaluronic Acid is an important constituent of cartilage, the spongy material between your joints that provides shock absorption. HA is also part of the lubricating fluid in your "ball and socket" joints. Within your skin, HA binds collagen to elastin fibers, allowing it to stretch without sagging. You produce HA, albeit much less of it as you age, which may contribute to the development of arthritis, wrinkles and connective tissue deterioration. Animal products are the only food sources of HA, but some fruits, vegetables and legumes contain nutrients that stimulate your body to produce more of it.
Connective Tissue
HA is only found within the ligaments, tendons, cartilage and skin of animals, including fish and poultry, as cited by Phyllis Balch's "Prescription for Nutritional Healing." Therefore, the best way to get more HA from your diet is to consume animal products. Chicken and turkey wings are an excellent source of HA, especially if you eat the cartilage from the ends. Eating fish with the bones and skin is also a great source. Boiling the bones and connective tissue of any animal into a broth will provide you with a rich source of HA. Animal flesh contains little HA, although organ meats have slightly more because they are surrounded with connective tissue.
Fruits
Fruits contain no HA, although some nutrients in fruit are required for its production and utilization. For example, magnesium is needed by your body to produce HA, while vitamin C works in conjunction with HA to repair and maintain collagen within your connective tissues. According to "Nutritional Sciences" by Michelle McGuire, fruits rich in magnesium and/or vitamin C include apple, banana, citrus fruit, strawberry, pineapple, peach, melon, pear, mango, guava and papaya. Tomato and avocado are also fruits within this category, although you may consider them vegetables.
Veggies
Vegetables do not contain any HA either, but some starchy potato-like root vegetables grown in Japan can stimulate its production, according to Gordon M. Wardlaw in his book, "Contemporary Nutrition." Kelp, parsnip, turnip and yam have similar affects on HA production. Magnesium-rich vegetables such as spinach, kale, broccoli, asparagus and brussels sprouts allow for HA production within your body; all are also sources of vitamin C.
Soybeans
Soybeans contain phytoestrogens, which are compounds that mimic the properties of estrogen. According to "Biochemistry of Human Nutrition" by George Gropper, estrogen has a stimulating effect on HA production, so eating soy products will produce a similar effect. Commonly eaten soy products include tofu, bean curd and soy milk. Women produce more estrogen than men, although it is unknown if they produce more HA because there are many dietary factors involved.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2010
- "Nutritional Sciences"; Michelle McGuire; 2007
- "Contemporary Nutrition"; Gordon M. Wardlaw; 2010
- "Biochemistry of Human Nutrition"; George Gropper; 2000
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