Broccoli: Is one of the vegetables classified by the British Institute of Nutrition as a "golden food" for people with gout or hyperuricemia.
This is because this vegetable contains sulforaphane, a natural compound that can inhibit the enzyme xanthine oxidase, which is responsible for creating uric acid in the body.
Research published in the Journal of Functional Foods shows that people who consume broccoli at least 4 times a week have an average reduction of 12% of uric acid levels in soy sauce compared to the group that eats less vegetables.
Sulforaphane also stimulates the liver to produce glutathione, a powerful antioxidant that neutralizes toxins and helps the kidneys eliminate metabolic products, including uric acid.
Broccoli is also rich in vitamin C, a nutrient that has been shown to naturally lower uric acid in the blood.
Supplementing 500mg of vitamin C per day helps reduce the risk of gout by up to 17%.
When absorbing vitamin C from natural foods such as broccoli, the body not only controls uric acid levels well but also reduces the risk of arthritis and tissue damage.
Kale
Kale is a green star in many healthy diets, especially good for people at risk of increased uric acid.
Kale contains high levels of calcium, magnesium and potassium, which help neutralize acid in the body, reducing the formation of urate crystals in joints.
Unlike some vegetables high in purines such as asparagus or spinach, kale has an extremely low purine content, only about 15 mg purine/100g, helping people with gout or hyperuricemia to use it regularly without worrying about increasing blood index.
Experts from the National Kidney Foundation recommend that people with increased uric acid should eat 3-5 servings of green vegetables per day, including alternating with broccoli and kale.
Broccoli should be steamed or lightly boiled to preserve sulforaphane and vitamin C.
Kale can be processed into a green smoothie with apples, lemon or low-fat yogurt, both increasing the absorption of antioxidants and helping to reduce urination.
Limit stir-frying with a lot of oil or combine it with red meat - a food rich in purines, which can be counterproductive in controlling uric acid.
