Purines are organic compounds found in every cell of the human body and also in several plant-based and animal-based foods. These compounds in food are broken down into uric acid during digestion. They also have a role to play in DNA and RNA synthesis. But, excess of them can lead to gout and other severe issues. So, the question is – should you consume purine or avoid it completely? Well, let’s find out!
Table Of Contents
- What Are The Foods High In Purine?
- Vegetables And Fruits Rich In Purine
- Meat And Seafood Rich In Purine
- Beans And Legumes Rich In Purine
- What’s With Purine? How Does It Affect The Body?
- What To Take If You Have Gout? And What To Avoid?
What Are The Foods High In Purine?
Vegetables And Fruits High In Purine
100 grams of raisins contain 107 milligrams of purine
Raisins are nothing but dehydrated grapes, only with higher concentrations of B vitamins, potassium, and iron. They are great sources of healthy carbohydrates and energy.
100 grams of broccoli contain 81 milligrams of purine
Broccoli is an extremely rich source of vitamins C and K – while the former helps in collagen formation, the latter helps build bones. It also has antioxidants and other compounds that fight inflammation and cancer.
100 grams of artichoke contain 78 milligrams of purine
Artichokes are rich in fiber and help lower blood sugar and blood pressure levels. They also help get rid of the bad cholesterol in the body. A compound called cynarin in artichokes increases bile production in the liver, and this, in turn, burns the cholesterol and eliminates it from the body.
100 grams of leek contain 74 milligrams of purine
Leeks are especially rich in vitamin A and lutein and zeaxanthin – all of which boost vision health. Vitamin A also supports the development of healthy blood cells and promotes the proper transfer of oxygen.
100 grams of apricot contain 73 milligrams of purine
Apricots are rich in potassium, one mineral every cell in the body requires for optimum functioning. Potassium is important for heart functioning and muscle contraction, and it also helps lower blood pressure levels.
6. Brussels Sprouts
100 grams of Brussels sprouts contain 69 milligrams of purine
Brussels sprouts are rich in fiber and folate. Fiber lowers blood cholesterol levels and aids weight loss. It also improves digestive health. Folate plays an important role in brain health. It also helps prevent birth defects in babies.
7. Dried Plums
100 grams of dried plums contain 64 milligrams of purine
Dried plums are good sources of copper and manganese. Copper is essential for the formation of red blood cells, and manganese plays a role in bone health. The plums also contain antioxidants that fight free radicals and inflammation.
100 grams of mushrooms contain 58 milligrams of purine
Mushrooms are good sources of beta-glucans, a type of fiber very beneficial for gut health. They also contain selenium, which is a mineral that boosts thyroid health. Mushrooms are good sources of vitamin D as well, which aids calcium absorption.
100 grams of bananas contain 57 milligrams of purine
Bananas offer an energy boost, which is why they make for a great pre- and post-workout snack. While the fiber in them enhances digestive health, their potassium content regulates blood pressure.
100 grams of spinach contain 57 milligrams of purine
Spinach is one of the richest sources of iron – a mineral that improves hemoglobin levels and promotes strength and energy. Spinach can improve blood sugar levels and even lower the risk of cancer.
Meat And Seafood High In Purine
100 grams of chicken contain 175 milligrams of purine
Chicken is a very good source of protein, and it contains all the essential amino acids. It also is rich in vitamin B3 (also called niacin) that is responsible for converting carbs into energy. And the selenium in chicken helps prevent cardiovascular and inflammatory diseases.
100 grams of salmon contain 170 milligrams of purine
Salmon is known for its omega-3 content; these fatty acids are some of the healthiest things one can find in nature. Omega-3 fatty acids improve heart and brain health, lower cholesterol, fight inflammation, improve vision health, and even promote the health of skin and hair.
|According to an American study, modifying adverse dietary habits can be extremely advantageous in preventing gout or even dealing with it (1).|
[ Read: Benefits Of Salmon ]
100 grams of pork contain 166 milligrams of purine
Pork is primarily made of protein, and it contains all the essential amino acids. It also is rich in thiamin, a B-vitamin that plays an important role in various bodily functions.
100 grams of turkey contain 150 milligrams of purine
In addition to protein, turkey is also rich in tryptophan – an amino acid that regulates sleep. Like other meat foods, it is also packed with selenium that boosts immunity and prevents disease.
100 grams of shrimp contain 147 milligrams of purine
Shrimp is an excellent source of high-quality lean protein. It also contains all the essential amino acids. Zinc and selenium are two other important minerals it contains – both of which boost energy production and immunity.
100 grams of duck contain 138 milligrams of purine
Like other sources of meat, duck is a complete protein – which means it contains all the essential amino acids. And in addition to zinc and selenium, it also contains vitamins B5 and B12 – both of which support nervous system health.
100 grams of scallops contain 136 milligrams of purine
Scallops are a low-fat protein source, which makes them quite healthy. They also are rich in vitamin B12 that helps prevent anemia, fatigue, and depression.
100 grams of beef contain 133 milligrams of purine
Beef contains a variety of nutrients, pretty much like most other meat sources. Apart from protein, it also contains zinc, selenium, iron, and vitamin B6. Another important mineral is phosphorus, which plays a role in body growth and maintenance.
100 grams of rabbit contain 132 milligrams of purine
Rabbit meat happens to contain more protein than chicken or beef. It is also comparatively lower in calories and saturated fat.
100 grams of oysters contain 90 milligrams of purine
Oysters are rich in protein and other essential nutrients like iron, selenium, and zinc. They also are good sources of vitamin C that boosts immune function.
Beans And Legumes High In Purine
21. Mung Beans
100 grams of mung beans contain 222 milligrams of purine
Mung beans are rich in fiber. They fill you up for long periods and prevent you from overeating. They also contain other nutrients like potassium, magnesium, and B vitamins that help fight heart disease, diabetes, and obesity.
100 grams of soybeans contain 190 milligrams of purine
Soybeans are one of the best sources of plant-based protein. They contain decent amounts of both soluble and insoluble fibers. They also have saponins, compounds known to lower cholesterol levels.
23. White Beans
100 grams of white beans contain 128 milligrams of purine
The antioxidants in white beans can prevent cancer and other grave inflammatory ailments. The beans are also rich in folate, which boosts brain health and prevents birth defects.
100 grams of lentils contain 127 milligrams of purine
Lentils are an excellent source of protein. They also contain folate and magnesium, two nutrients essential for heart health.
25. Garbanzo Beans
100 grams of garbanzo beans contain 109 milligrams of purine
Garbanzo beans are known to lower cholesterol levels. They also contain fiber that boosts digestion.
26. Green Peas
100 grams of green peas contain 84 milligrams of purine
Green peas are an excellent source of vitamin K, a nutrient that is crucial for bone production and development. The peas also help regulate blood sugar levels.
27. Bean Sprouts
100 grams of bean sprouts contain 80 milligrams of purine
Bean sprouts are extremely rich in protein and contain all the required amino acids. They also contain vitamin C and folate.
100 grams of peanuts contain 79 milligrams of purine
Peanuts are rich in protein, and they are one of the richest sources of biotin – which is important during pregnancy. They also are a rich source of vitamin E, a powerful antioxidant.
100 grams of tofu contain 68 milligrams of purine
Apart from protein, tofu is also a rich source of calcium. Made from soybean curds, tofu is naturally gluten-free and low in calories. It has shown to reduce the risk of obesity and diabetes.
30. French Beans
100 grams of French beans contain 45 milligrams of purine
Also called green beans/string beans, they contain high amounts of chlorophyll that can help fight cancer. And the folate they contain treats depression and also prevents birth defects.
That’s with the list of foods considerably high in purines. And now, we get back to what we talked about in the beginning – can you consume them? Or should you just chuck them off your plate? Well, why are we even having this discussion now?
|Studies state that taking vitamin C supplements can help deal with symptoms of gout (2).|
What’s With Purine? How Does It Affect The Body?
Firstly, let’s understand that purine, by itself, is not a problem. It is naturally produced in the body and is also found in certain foods. During digestion, purine breaks down to form uric acid, which, in turn, can form crystals that get deposited in your joints and cause pain and inflammation. This condition is called gout.
Excess of uric acid in the body can cause gout and kidney stones. Hence, if you have any of those conditions, it’s better you stay from foods high in purine.
And when we say foods high in purine, we don’t necessarily mean the fruits and vegetables. Studies have shown that fruits and veggies high in purine do not increase the risk of gout or aggravate a preexisting condition (3). They can help with the condition as their antioxidants fight inflammation. If you have any mental blocks, do check with your doctor once.
Now, that brings to our next question. What’s up with the gout diet?
What To Take If You Have Gout? And What To Avoid?
Let’s keep it simple.
What To Take
- Complex carbs like fruits (especially cherries and strawberries), vegetables (especially potatoes), and whole grains
- Adequate water
- Foods rich in vitamin C
- Low-fat yogurt
- Low-fat milk
- Coffee (moderate intake)
- Salmon (but please consult a doctor first)
- Chicken breast (please consult a doctor)
What To Avoid
- Meats like liver, kidney, and sweetbreads
- Dried peas and beans
These are the foods you can eat (and avoid) on a low-purine diet. According to the Arthritis Foundation, limiting the consumption of high-purine foods can help deal with symptoms of gout (4).
Gout can be dealt with. You just need to figure out which foods work best and which don’t – and we have discussed most of that here. Take care of your diet, and it will take care of the rest.
Tell us how this post has helped you. Simply leave a comment below.
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