A high uric acid index can lead to sharp pain in the big toe in the middle of the night. Below are 7 natural uric acid-lowering foods that help support controlling part of the urate crystals out of the body.
Risk when uric acid is high
Uric acid is a byproduct created when the body breaks down purines (a substance found in nature and many foods). Usually, the kidneys filter and eliminate them through urine. But when you eat too many foods containing purines, or kidney function declines, uric acid will accumulate and precipitate into needle-shaped crystals in the joints, causing gout.
The use of foods that lower uric acid will contribute to supporting urine alkalization and enhancing the kidney's filtering function.
7 uric acid-reducing foods you should include in your meals
Cherries are likened to the "enemy" of urate crystals
According to the Arthritis Foundation, cherries contain high levels of anthocyanins, strong antioxidants and anti-inflammatory substances. Eating about 10-12 cherries per day for 2 days can reduce the risk of gout attacks by up to 35%. They help prevent the crystallization of uric acid in the joints.
Tangerine fruits rich in Vitamin C such as oranges, lemons, grapefruits
Many people mistakenly believe that sour foods increase the amount of acid in the body. Lemon juice squeezed into filtered water helps alkalize the body. The US National Institutes of Health (NIH) said that supplementing enough Vitamin C (about 500mg/day) has the ability to support the kidneys to secrete uric acid through urine quickly and more effectively.
| Food Classification | Purin level | Medical Indications |
|---|---|---|
Safe Zone Eggs, skim milk, cherries, cruciferous vegetables, celery. | (0 - 50mg/100g) | Can be eaten daily. Supports alkalization and urate excretion. |
Limitation Zone White chicken, lean pork, freshwater fish, tofu. | (50 - 150mg/100g) | Should eat in moderation |
🔴 Dangerous Area Intestines, shellfish, red meat, beer, corn syrup (Fructose). | (> 150mg/100g) | You should limit it to avoid the outbreak of acute gout pain. |
Skim milk and low-sugar yogurt
Many people with gout fear animal products, but skim milk is an exception. According to Mayo Clinic, the protein in skim milk and yogurt has a low purine content, which helps promote the excretion of uric acid from the body.
Cabbage vegetables (cabbage, broccoli)
Fiber acts like a "broom" to sweep away toxins and excess uric acid in the blood, supporting the digestive system and liver and kidneys. Cabbage is especially alkaline, helping to neutralize the acidic environment in the body.
Pure olive oil
This oil contains oleocanthal, a compound with natural anti-inflammatory effects similar to ibuprofen. Reducing systemic inflammation will help reduce pressure on joints damaged by uric acid.
Black coffee
Drinking black coffee (without adding sugar or fatty cream) contributes to lowering uric acid levels in the blood. Coffee contains enzymes that help prevent the process of breaking down purines into uric acid.
Filtered water
Drink at least 2 liters of water per day. Water is the most important solvent to help the kidneys dissolve urate crystals and push excess uric acid out through the urine.
Advice from nutrition experts
In addition to actively supplementing with the 7 uric acid-lowering foods mentioned above, you must absolutely avoid animal organs, shellfish, and especially fructose (found in soft drinks, bottled juices). Fructose is a "hidden enemy" that stimulates the production of endogenous purines. Have blood tests periodically every 3-6 months to closely monitor your indicators.
Quick quiz on uric acid, purine-rich foods and gout
Can eggs be eaten with high uric acid?
Yes. Eggs (especially chicken eggs) are a great and safe source of protein because they contain extremely low amounts of purines, which do not increase blood uric acid.
What vegetables contain a lot of purines to avoid?
Although most green vegetables are good, people with high uric acid should limit shiitake mushrooms, asparagus, and spinach because they have higher purine content than other vegetables.
