As we all know, purine is a substance in the human body that participates in the synthesis of nucleic acids and produces uric acid in the process. Hyperuricemia has become a common metabolic disorder, closely associated with conditions like gout, diabetes, and cardiovascular diseases.
Therefore, for individuals with high levels of uric acid in the body, reducing the intake of high purine foods in their diet is essential. Among many foods, vegetables are an indispensable part of our daily diet. However, some vegetables have high purine content, requiring special attention for individuals with high uric acid levels.
What is the normal value of uric acid in the body? Uric acid is a byproduct of purine metabolism in the body. Under normal circumstances, the generation and excretion of uric acid in the body are balanced. However, abnormalities in purine metabolism can lead to elevated or reduced uric acid levels. Generally, the normal uric acid values are between 420-780 micromoles per liter for males and between 360-700 micromoles per liter for females. Deviations from these normal ranges may indicate underlying diseases or abnormal conditions. Elevated uric acid levels are usually associated with factors like a high purine diet, renal dysfunction, and medication use, which can increase the risk of diseases like gout, kidney stones, and diabetes. Decreased uric acid levels may be linked to factors such as malnutrition, liver disease, and adrenal dysfunction, potentially leading to issues like muscle atrophy, anemia, and neurological abnormalities.
Which vegetables are the “purine big hitters”? 6 types of vegetables that individuals with high uric acid levels should eat less or avoid:
1. Asparagus:
Asparagus is a vegetable rich in vitamins and minerals, but it also contains high levels of purines. With over 500 milligrams of purines per 100 grams of asparagus, it is advisable for individuals with high uric acid levels to minimize asparagus consumption.
2. Nori (Seaweed):
Nori is a common seaweed vegetable rich in iodine and other nutrients. However, it also has high purine content, with around 400 milligrams of purines per 100 grams of nori. Therefore, individuals with high uric acid levels should reduce nori intake.
3. Legumes:
Legumes like soybeans, green beans, and red beans have relatively high purine content due to the presence of nucleic acids and proteins in their cells, which metabolize into uric acid in the body. Thus, individuals with high uric acid levels should reduce legume consumption.
4. Mushrooms:
Mushrooms are nutrient-rich fungi vegetables with moderate to high purine content, ranging from 200 to 400 milligrams per 100 grams of mushrooms. It is recommended for individuals with high uric acid levels to limit mushroom consumption.
5. Spinach:
Spinach, a vegetable rich in vitamins and minerals, also contains a certain amount of purines, with approximately 100 to 200 milligrams of purines per 100 grams of spinach. Individuals with high uric acid levels should reduce spinach consumption accordingly.
6. Lentils:
Lentils are protein and fiber-rich vegetables with relatively high purine content, ranging from 200 to 300 milligrams per 100 grams of lentils. Thus, individuals with high uric acid levels should moderate lentil intake.
These four categories of individuals are at high risk for hyperuricemia:
【Elderly Individuals】: Individuals aged 60 and above, regardless of gender, are at high risk for hyperuricemia. With increasing age, the rate of uric acid clearance gradually decreases, leading to reduced uric acid excretion and higher incidence of hyperuricemia.
【Males】: Compared to females, males have a higher incidence of hyperuricemia. However, postmenopausal women have a similar incidence to males. Estrogen in a female body increases the rate of uric acid clearance, promoting excretion and lowering blood uric acid levels.
【Family History】: Individuals with a first-degree relative history of hyperuricemia or gout are more likely to have high uric acid levels. This is due to genetic predisposition related to purine metabolism enzymes and shared family lifestyle habits.
【Obese Individuals】: Overweight and obese individuals, with a BMI (Body Mass Index) of 24 or above, are at high risk for gout and hyperuricemia. Obesity increases serum uric acid levels by promoting uric acid production and reducing renal uric acid excretion.
To maintain stable uric acid levels, it is recommended to consume the following foods daily:
1. Radish: A alkaline food rich in vitamins and minerals, radish promotes uric acid excretion, aiding in uric acid level control.
2. Celery: Another alkaline food, celery is rich in vitamins and minerals, supporting uric acid excretion and level control.
3. Fruits: Fruits containing fruit acids and vitamin C promote uric acid excretion, benefiting uric acid level control. Apples, bananas, and pears are good choices.
4. Whole Grains: The dietary fiber in whole grains promotes intestinal transit, aiding uric acid excretion. Furthermore, the starch in whole grains helps inhibit uric acid production internally. Options such as corn, oats, and buckwheat are recommended choices.
In summary, maintaining stable uric acid levels requires controlling purine intake in the diet, consuming alkaline foods rich in fiber, and ensuring adequate exercise and hydration levels.
