Uric acid is produced in the body through the food which you consume. It is produced from foods which are high in Purine. Purine is a nitrogen containing ingredient which is present in many foods.
If your diet contains purine, then the body breaks down the purine into Uric Acid which gets dissolved in the blood, filtered by the kidneys and is flushed out through urine. But if excess Uric Acid is produced because of high purine then the kidneys are unable to filter this excess uric acid.
Uric Acid Structure:
Problems of Uric Acid:
- It deposits in the joints such as knee joint, toe joints, finger joints etc causing pain and swelling.
- Excess deposition in the joints can also lead to Arthritis.
- It damages the kidneys and can also cause the problem of kidney stones.
Uric Acid Range:
Normal: 2.4-6.0 mg/dL for Females and 3.4-7.0 mg/dL for Males
Excess uric acid levels in blood is called Hyperuricemia.
Symptoms of Hyperuricemia:
- Chronic joint pain
- Swelling up of joints
- Kidney problems like stones, urination problem
How to reduce Uric Acid:
To avoid the problem of Uric Acid you have to take care of two things:
1. First, you have to avoid food that have purine.
Foods having Purine: Meat, chicken (organs have the highest purine content), sea food (tuna, salmon etc), oats, spinach, cabbage, cauliflower etc.
Organs especially have very high purine. If you consume 100gm chicken daily (24gm protein) then you are safe. You can also replace chicken with eggs for protein as eggs do no have purine. Dairy products do have low purine so you can also add cottage cheese and milk to your diet.
2. Second, you have to add foods which do not produce uric acid or helps in flushing it.
Foods to add: Water (12-16 glass/day, to let the kidneys flush out uric acid), citrus drinks like apple cider vinegar (1-2 serving/day), lemon water without sugar and salt (1-2 serving/day), olive oil (anti-oxidant and anti-inflammatory), cherries etc.
Avoid using refined or other cheap oils as it causes inflammation.
Uric Acid and Protein:
If your doctor tells you not to take protein then it is wrong. You have to take protein as it the basic building block of our body. But you have to keep certain things in check.
- You have to minimize your protein intake from the animal sources especially animal organs as organs have the highest purine content.
- Try not to take more than 24gm of protein per meal.
- Try to take more meals to increase your protein intake, like if you take 5 meals a day then you can easily reach a mark of 120gm (24 X 5) of protein per day.
- You can add other sources of protein like whey protein, egg whites, milk, nuts, seeds etc as they do spike uric acid levels.
See Also: Benefits of Apple Cider Vinegar
Facebook: Health Mutant