The “ranking list” of high-purine foods is released, with 5 types of foods at the forefront, high uric acid, should be consumed less.
Uric acid is a metabolic byproduct in the human body. Under normal circumstances, uric acid produced during metabolism can be filtered by the kidneys, excreted from the urine, maintaining a dynamic balance in the blood without affecting human health.
However, when excessive uric acid is produced in the body, or when there is a blockage in uric acid excretion, the uric acid in the blood will exceed the standard. Once the uric acid in the blood exceeds a certain limit, uric acid salt crystals will form and precipitate in the kidneys or various joints, causing harm to the body and possibly triggering gout.
Hyperuricemia ranks as the “fourth highest” threat to human health. In recent years, due to changes in people’s lifestyles, the population experiencing hyperuricemia has been increasing, tending towards a younger demographic. Hyperuricemia is considered the “fourth highest” threat to human health following hypertension, hyperlipidemia, and hyperglycemia.
Dr. Zhang Xuebin, Chief Physician at Peking University People’s Hospital and PKU International Hospital, explains: Uric acid production can be divided into endogenous and exogenous forms. Endogenous uric acid is urea produced in the metabolic process of the body’s organs, whereas exogenous uric acid refers to uric acid ingested from food.
To prevent the formation of high uric acid in daily life, it is essential to cultivate healthy habits such as regular routines, avoiding excessive fatigue, reasonable exercise, and optimistic mindset to reduce uric acid formation. It is also important to control diet to reduce the intake of uric acid in foods.
Uric acid is the end product of purine intake in the body. To prevent excessive uric acid in the blood, controlling diet and reducing the intake of high-purine foods is critical. So, which foods have high purine content? Let’s find out today.
The top 5 purine-rich foods that middle-aged and elderly individuals, as well as hyperuricemia patients, need to be aware of are:
1. Bone Marrow:
Bone marrow contains high purine substances, commonly found in pig brains, as well as in the broths of bone-based soups like chicken soup, which have a significant purine content. For healthy individuals, consuming them occasionally might not have much impact, as any produced uric acid can be normally excreted. However, for gout patients, it is advisable to avoid these foods as they might have difficulty metabolizing uric acid and thus elevate uric acid levels.
2. Animal Offal:
Organs like liver, heart, kidneys, pig stomach, pig lungs, fish roe, and fish milt are rich in nutrients like protein, fat, and sugar after processing. Despite being nutritious, these foods are typically not favored by many people abroad due to the perception of being unclean. Ingesting these foods frequently can significantly burden kidney metabolism, leading to elevated uric acid levels.
3. Seafood:
Seafood like fish, shrimps, crabs, shellfish, and some freshwater delicacies have a high purine content. These foods are rich in high-quality protein, minerals, and vitamins essential for the body. They are well-absorbed and popular choices for the elderly, becoming more prevalent on dining tables. While these are excellent nutritional foods for those with normal uric acid metabolism, they should be consumed in moderation by individuals with high uric acid or gout.
4. Meat:
Meats such as pork, beef, lamb, and chicken contain purine substances ranking just below seafood. Due to their widespread popularity, many families enjoy meat regularly. Though they contain lower purine substances compared to seafood, consuming excessive amounts can lead to overeating issues, requiring moderation.
5. Legumes:
Legumes like soybeans, lentils, contain a certain amount of purine substances. Notably, the purine content decreases significantly when legumes are processed into tofu. Thus, reducing legume consumption and opting for tofu products can be beneficial. Additionally, for those with gout, abstaining from alcohol is crucial. While white wine itself doesn’t contain purine, its consumption can burden liver and kidney metabolism, leading to increased uric acid production and affecting normal uric acid excretion. Therefore, abstaining from alcohol is advised.
For individuals with gout, it is best to reduce or avoid foods with high purine content. Foods like bone marrow, animal offal, fish, and meat should be consumed with caution. While occasional consumption is acceptable, refraining from overindulgence is important, and high-proof spirits, especially, should be avoided.
What can individuals with high uric acid consume? In general, sticking to light foods such as vegetables, fruits, which are rich in water-soluble vitamins, can boost metabolism, and encourage excretion, aiding hydration. In addition to dietary adjustments, cultivating regular exercise habits and drinking warm water are essential. Avoiding sugary drinks and opting for water can promote uric acid excretion through urine.
It is important to note that individuals with severe gout or significantly high uric acid levels should seek medical assistance. Lifestyle adjustments are complementary and may not suffice as a cure for the condition. Timely medical intervention is crucial to avoid missing the optimal treatment window.
