What Are Purine Foods?
Purines are present in every human cell. They're also present in every food we eat, but only a handful of foods have them in significant amounts. Eating high purine foods, says the George Mateljan Foundaton, can be a health risk for some people.
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Effects
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High purine foods can raise blood levels of uric acid. Excessive uric acid may form crystals in the tendons and muscles, causing an inflammatory condition called gout.
Types
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A 1986 to 1998 study headed by Massachusetts General Hospital found that plant purines have no effect on uric acid levels. Fish and meat proteins raise them. Dairy purines may lower them.
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High Purine Foods
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Very high purine foods include anchovies, organ meats, and sardines with more than 1000 mg of purines in a 3.5 oz. serving. Dietitians recommend 150mg of purines daily for gout sufferers.
Moderate Purine Foods
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Foods with 5 to 100mg of purines in a 3.5 oz. serving include beef, pork, poultry, fish and shellfish. Asparagus, peas spinach lentils and kidney beans are moderate purine vegetables and legumes.
Considerations
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Cooking food may change its purine content, according to a 1987 study at the Munich Technological University. Boiled veal and other meats released some of their purines into the water.
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References
- The George Mateljan Foundation
- Hyon K. Choi, M.D., Dr.P.H., Karen Atkinson, M.D., M.P.H., Elizabeth W. Karlson, M.D., Walter Willett, M.D., Dr.P.H., and Gary Curhan, M.D., Sc.D. ; Purine-Rich Foods, Dairy and Protein Intake, and the Risk of Gout in Men; NEJM Volume 350:1093-1103; March 11, 2004
- Z Ernahrungswiss; [Effect of cooking on the purine content of foods; Z Ernahrungswiss. 1987 Dec;26(4):214-8.
