Hyaluronic acid is a compound discovered all through your physique. It performs a key function in lots of points of well being, significantly in relation to your pores and skin, eyes, and joints (
For instance, research present that it may cut back the looks of wrinkles and enhance pores and skin hydration, texture, and elasticity (
It might additionally assist wound therapeutic and the therapy of dry eyes, acid reflux disease, and osteoarthritis (
Your physique can produce hyaluronic acid, however the compound can be accessible in oral dietary supplements, injections, and topical merchandise comparable to serums.
As well as, you may get it from sure meals. Plus, some meals present vitamins your physique makes use of to spice up hyaluronic acid manufacturing.
Listed here are 7 wholesome meals which are excessive in hyaluronic acid or its constructing blocks.
Bone broth is made by simmering the bones and connective tissue of animals in liquid for 12–48 hours.
This ends in a flavorful product that’s wealthy in lots of vitamins, together with hyaluronic acid.
Bone broth additionally accommodates an excellent quantity of protein, with roughly 10 grams in every 1-cup (240-mL) serving (
Moreover, it’s an excellent supply of the compounds proline, glutamine, chondroitin, and glucosamine.
Proline and glutamine are two kinds of amino acids — the constructing blocks of protein. They promote protein manufacturing in your physique. Chondroitin and glucosamine assist joint well being (
Plus, it’s wealthy in collagen, a sort of protein that has been proven to enhance pores and skin elasticity and hydration (
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Bone broth accommodates hyaluronic acid and is excessive in protein and different health-promoting compounds comparable to proline, glutamine, chondroitin, glucosamine, and collagen.
Oranges don’t include hyaluronic acid, however they do include naringenin.
Naringenin is a flavonoid, a sort of plant compound with potent antioxidant properties. It’s additionally discovered naturally in different citrus fruits, tomatoes, and figs (
Naringenin blocks the exercise of hyaluronidase, an enzyme liable for the breakdown of hyaluronic acid. Subsequently, consuming extra oranges may show you how to preserve wholesome ranges of hyaluronic acid in your physique (
Oranges are additionally low in energy and brimming with vitamin C, a vital micronutrient that doubles as a robust antioxidant (
Vitamin C promotes the synthesis of collagen, probably the most plentiful protein in your physique, which is crucial for the construction of your pores and skin, muscular tissues, hair, joints, and extra. This vitamin additionally helps defend your pores and skin from ultraviolet (UV) injury (
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Oranges are wealthy in vitamin C, which helps pores and skin well being by selling collagen manufacturing and defending pores and skin from UV rays. Additionally they include naringenin, a plant compound that blocks the exercise of an enzyme that breaks down hyaluronic acid.
Whereas tofu doesn’t include hyaluronic acid, it’s excessive in phytoestrogens — substances that mimic the results of the hormone estrogen (
Estrogen has been proven to extend ranges of hyaluronic acid within the physique to assist pores and skin well being and forestall points comparable to dryness and wrinkles (
Phytoestrogens from tofu and different soy merchandise are believed to have comparable results. The truth is, research present that they could increase hyaluronic acid manufacturing, enhance collagen ranges, and defend towards oxidative stress, which may assist sluggish indicators of growing older (
Tofu additionally supplies an excellent quantity of protein in every serving, together with a number of different key vitamins comparable to manganese, calcium, and selenium (
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Tofu accommodates phytoestrogens, which can enhance your physique’s manufacturing of hyaluronic acid. It’s additionally excessive in protein, manganese, calcium, and selenium.
Kale is a leafy inexperienced vegetable that packs a robust dietary punch.
Every serving of cooked kale provides a hearty dose of fiber, nutritional vitamins A and Ok, calcium, copper, and manganese (
It’s additionally excessive in magnesium, a vital mineral that’s concerned in additional than 300 enzymatic reactions in your physique (
Not solely is magnesium wanted for vitality manufacturing, muscle operate, and bone well being, but it surely’s additionally concerned in hyaluronic acid manufacturing (
Sadly, about half the U.S. inhabitants consumes lower than the really helpful quantity of magnesium every day. Apart from impairing hyaluronic acid manufacturing, this might negatively have an effect on coronary heart, bone, and psychological well being and will enhance the chance of sort 2 diabetes (
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Kale is excessive in fiber, vitamin A, vitamin Ok, calcium, copper, and manganese. Moreover, it’s wealthy in magnesium, a mineral that’s wanted for hyaluronic acid manufacturing.
Almonds are tree nuts well-liked for his or her wealthy taste and flexibility.
They’re additionally extremely nutritious, with numerous protein, fiber, and heart-healthy fat in every serving (
Plus, they’re loaded with magnesium, which helps pores and skin well being by growing your physique’s manufacturing of hyaluronic acid (
What’s extra, almonds are a fantastic supply of vitamin E, a micronutrient that helps neutralize dangerous free radicals and fight oxidative stress. This can assist velocity up wound therapeutic and defend towards pores and skin injury (
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Almonds are wealthy in fiber, protein, heart-healthy fat, and vitamin E. They’re additionally an excellent supply of magnesium, a mineral that’s concerned in your physique’s manufacturing of hyaluronic acid.
Edamame is a sort of immature soybean. It’s typically boiled or steamed and served with a sprinkle of salt.
Like tofu and different soy merchandise, edamame accommodates phytoestrogens, which might enhance your physique’s ranges of hyaluronic acid (
Edamame additionally supplies manganese, which is required to activate prolidase, an enzyme concerned in collagen metabolism (
Moreover, edamame is a superb supply of protein and can assist you meet your wants for different necessary nutritional vitamins and minerals, together with folate, nutritional vitamins C and Ok, and iron (
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Edamame accommodates phytoestrogens which will enhance your physique’s manufacturing of hyaluronic acid. It’s additionally an excellent supply of protein, manganese, folate, nutritional vitamins C and Ok, and iron.
It’s no secret that candy potatoes are extremely nutritious — wealthy in fiber, nutritional vitamins A and C, and manganese (
Additionally they present loads of magnesium in every serving, which allows your physique to provide hyaluronic acid effectively (
Candy potatoes additionally include a big selection of antioxidants that assist stop oxidative cell injury and persistent illness (
Moreover, candy potatoes are brimming with beta carotene, a compound that has been proven to alleviate irritation, neutralize dangerous free radicals, and defend towards pores and skin injury and sunburns (
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Candy potatoes are excessive in magnesium, which is required for the manufacturing of hyaluronic acid. Additionally they include many nutritional vitamins, minerals, and antioxidants, in addition to beta carotene.
Hyaluronic acid is a compound that your physique produces and that’s additionally discovered in lots of meals and dietary supplements.
It might profit pores and skin well being, irritation, and situations comparable to acid reflux disease, dry eyes, and osteoarthritis.
Including bone broth to your weight loss program is a good way to extend your consumption of hyaluronic acid. Plus, meals comparable to soy merchandise, oranges, almonds, kale, and candy potatoes present vitamins which will naturally ramp up your physique’s synthesis of hyaluronic acid.
