7 Best natural sources of urolithin A for your health

Have you ever wondered about the hidden gems within the world of nutrition? Urolithin A is a remarkable compound that holds the potential to enhance your overall health and well-being.

Urolithin A is a natural compound found in specific foods, and it has caught the attention of researchers for its potential health benefits. From supporting muscle health to promoting longevity, Urolithin A has a lot to offer.

Let’s explore the top sources of urolithin A and discuss how you can easily incorporate them into your diet. These sources are not obscure or hard to find; they are everyday foods that you probably already enjoy or can easily incorporate into your diet.

What foods are high in urolithin A?

Let’s dive straight into the seven best natural sources of urolithin A that can benefit your health. We will focus on practical, everyday foods that you can easily include in your diet to harness the potential of urolithin A

1. Pomegranates

Pomegranates, with their vibrant red hue and sweet-tart flavor, are a nutritional powerhouse and a delightful addition to your diet [1]. These luscious fruits aren’t just a treat for your taste buds; they offer a host of benefits, too.

With a high antioxidant content, they help combat harmful free radicals, safeguarding your cells. Pomegranates are teeming with urolithin A, a natural compound that can support your well-being.

Some studies suggest that pomegranates may improve heart health by helping maintain healthy blood pressure and cholesterol levels.

When you reach for a pomegranate, you’re not just indulging in a juicy delight; you’re also giving your body a boost of urolithin A and antioxidants.

Incorporate pomegranates into your diet through fresh fruit, juices, or even as a topping for salads and yogurt. It’s a simple yet delicious way to enhance your health.

2. Walnuts

Those nuts, with their wrinkled shells, are a nutritional powerhouse. Packed with essential nutrients and urolithin A, they offer a simple yet delicious way to support your overall health.

Walnuts are a rich source of urolithin A, a natural compound that can enhance your well-being.

Packed with omega-3s, walnuts support brain health, reduce inflammation, and provide overall wellness. These nuts are heart-healthy, helping improve cholesterol profiles and reduce inflammation.

Enjoy walnuts as a convenient, on-the-go snack, or add them to salads, oatmeal, or baked goods for a delicious and nutritious boost.

By incorporating walnuts into your daily routine, you’re treating your taste buds and nourishing your body with essential nutrients and urolithin A. 


3. Strawberries

Strawberries, those vibrant red gems of nature, are not just a sweet delight for your taste buds but also a nutritional powerhouse.

Packed with vitamin C and antioxidants, strawberries offer a refreshing burst of flavor along with numerous health benefits.

Strawberries are a natural source of urolithin A, providing potential health benefits [2]. These berries are bursting with vitamin C, which supports your immune system and skin health.

Whether you enjoy them fresh, in a smoothie, or as a topping for your yogurt or cereal, strawberries are a simple and tasty way to incorporate urolithin A into your diet. Strawberries offer dietary fiber, aiding digestion and keeping you feeling full longer.

Next time you savor these sweet, red gems, remember that you’re not just indulging in a delicious treat but also promoting your overall well-being.

4. Ellagic acid

A naturally occurring compound found in various fruits, nuts, and vegetables. It is known for its antioxidant properties and potential health benefits, making it a valuable addition to a healthy diet.

Ellagic acid serves as a precursor to urolithin A in your body, playing a crucial role in the conversion process. You can find ellagic acid in foods such as berries, nuts, and some fruits, making it easier to include in your diet.

To maximize ellagic acid’s potential, incorporate these foods into your meals regularly. Whether it’s a handful of berries or a delicious nutty snack, you’re giving your body the building blocks it needs for urolithin A production.

You can make informed choices about the foods you consume. It’s a simple and practical way to support your overall health and well-being without complex dietary changes or supplements.

5. Berries and stone fruits

Discover the health-boosting potential of urolithin A found in an array of berries and stone fruits, as they offer a delightful way to boost your health.

Berries like strawberries, raspberries, and blackberries are natural sources of urolithin A, making them a tasty addition to your diet.

Peaches, cherries, and plums, among others, also contain urolithin A, adding a touch of sweetness to your health-conscious choices [3]. These fruits are not only delicious but also packed with antioxidants, which can help protect your cells from oxidative stress.

Enjoy them as a snack, in a fruit salad, or blended into a refreshing smoothie for a simple way to increase your urolithin A intake.

Whether you’re savoring a bowl of mixed berries or biting into a juicy peach, you’re not just indulging in the sweetness of nature – you’re also nurturing your body with the potential benefits of urolithin A.

6. Nuts and seeds

These humble ingredients pack a powerful health punch! Let’s now explore how certain nuts and seeds can be excellent sources of urolithin A, adding variety to your healthy eating routine:

  • Walnuts: We’ve already mentioned walnuts, but they deserve another mention for their significant urolithin A content. Munch on a handful for a nutritious snack.
  • Pecans: Pecans also contain urolithin A and are a crunchy and flavorful option to consider.
  • Almonds: Almonds, besides being a great source of healthy fats, provide you with a dose of urolithin A.
  • Chia seeds: These tiny seeds pack a punch with urolithin A and can be sprinkled on yogurt or added to smoothies.
  • Flaxseeds: Flaxseeds are another urolithin A-rich option, ideal for mixing into your morning oatmeal or baking.
  • Hemp seeds: Hemp seeds offer a subtle nutty flavor along with urolithin A, perfect for salads or as a topping.

By incorporating these nuts and seeds into your diet, you’re not only adding a delightful crunch to your meals but also harnessing the potential benefits of urolithin A. It’s a delicious and straightforward way to promote your overall well-being.

7. Urolithin A supplements

Let’s take a moment to consider urolithin A supplements as an option for enhancing your health:

  • Availability: Urolithin A supplements are readily available in various forms, such as capsules or powders, making it convenient for those looking to boost their intake.
  • Potential benefits: Some individuals may find supplements appealing due to their concentrated urolithin A content, potentially offering a more potent health impact.
  • Variety of options: You can explore different brands and products in the market, but be sure to choose reputable sources.

However, it’s important to exercise caution. Supplements should not replace a balanced diet rich in natural urolithin A sources. Whole foods offer a wider array of nutrients [4].

Before considering supplements, consult with a healthcare expert, especially if you have underlying health conditions or are taking medications.

Ensure that you choose high-quality supplements from trusted sources to maximize potential benefits.

While urolithin A supplements may offer convenience, remember that they should complement, not substitute, a well-rounded diet.

Make informed decisions and prioritize natural sources while considering supplements under professional guidance for the best results.

How do you get urolithin A in your diet?

How do you get urolithin A in your diet?

Now that you’re aware of the fantastic natural sources of urolithin A, let’s discuss how to integrate this health-enhancing compound into your daily meals effortlessly. It’s simpler than you might think.

  • Start your day right: Add a handful of walnuts or a sprinkle of chia seeds to your morning yogurt or cereal for a nutritious kickstart.
  • Delightful smoothies: Blend strawberries or berries of your choice into your daily smoothie for a burst of flavor and urolithin A goodness.
  • Tasty snacks: Keep a stash of mixed nuts like almonds and pecans for convenient, urolithin A-rich snacks throughout the day [5].
  • Salad sensation: Include sliced strawberries or stone fruits in your salads to elevate both flavor and nutrition.
  • Nutty additions: Enhance the taste of your baked goods with chopped walnuts or flaxseeds.
  • Fruit parfaits: Layer yogurt with fresh berries and a drizzle of honey for a delicious urolithin A-rich dessert.
  • Urolithin A supplements: If you choose to use supplements, follow the recommended dosage after consulting with a healthcare professional.

In closing

We have discussed the fantastic potential benefits of urolithin A and how it can be found in everyday foods like pomegranates, walnuts, strawberries, and more. Incorporating this health-boosting compound into your diet can be both simple and rewarding. Now, it’s time for action.

It’s the small, consistent changes that can make a significant difference in your health over time. You’re taking a proactive step towards a healthier you by incorporating urolithin A-rich foods into your diet and staying mindful of your choices.


What foods are high in urolithin A?

Foods high in Urolithin A include pomegranates, walnuts, strawberries, and various stone fruits.

What is the best source of urolithin A?

Berries, especially strawberries, are among the best sources of Urolithin A, along with pomegranates and nuts.

Should I take urolithin A supplement?

Consider a Urolithin A supplement after consulting a healthcare professional for personalized advice.

How do you get urolithin A from diet?

Incorporate Urolithin A into your diet by enjoying Urolithin A-rich foods like berries and nuts in smoothies, salads, or snacks.

[1] https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4078066/
[3] https://www.bicycling.com/health-nutrition/a41160643/benefits-of-peaches-cherries-mangos-stone-fruits/
[4] https://www.nature.com/articles/s41430-021-00950-1
[5] https://www.healthline.com/nutrition/8-benefits-of-nuts

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