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Vegetable Food Sources for Hyaluronic Acid

By Marguerite Lance ; Updated July 27, 2017

Hyaluronic acid is a naturally occurring chemical created by the body that provides cushioning for joints and connective tissues. Individuals with insufficient amounts of hyaluronic acid may experience issues with osteoarthritis, TMJ, detached retinas, poor scar formation, wrinkles, fibromyalgia, glaucoma or heart valves. Hyaluronic acid is mostly found in animals, though there are a variety of non-meat options that can help increase hyaluronic acid production in the body.


Because of its tendency to increase levels of estrogen in the body--which in turn increases levels of hyaluronic acid--soy is a great vegetable option. Soy beans in their original baby form are edamame. Tofu, or soy bean curd, is the most versatile soy food. Soy milk, soy ice cream or soy yogurt are a few other options. Soy can also be found as textured vegetable protein.


Magnesium is essential for hyaluronic acid synthesis; a lack of magnesium in the diet may be part of the cause of low hyaluronic acid levels. Soy is rich in magnesium, as is spinach, green beans, broccoli, cauliflower, asparagus, potatoes, green lettuce and carrots. A variety of magnesium-rich fruits are available: apples, bananas, strawberries, tomatoes, avocados, pineapples, oranges, papayas, melons, peaches and pears. Legumes such as kidney beans, pinto beans, black-eyed peas and lentils are rich in magnesium. Peanuts and almonds also contain magnesium.


Low levels of hyaluronic acid has also been found in individuals with low zinc levels. Zinc is utilized for a variety of bodily processes. Usually associated with foods rich in protein, such as beef, lamb, pork or chicken, there are a few non-meat options. The best vegetable source for zinc is pumpkin seeds. Potatoes are also a good source, as is yeast, peanuts, beans, whole grains or brown rice.

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