Many times we have heard of uric acid, especially when we go to the doctor or have a check-up through blood tests, however, not all of us know what it is and how to prevent its excess with meals. Well, we tell you all this about uric acid and how it can affect the body if we have high blood levels.
What is uric acid?
The uric acid It is a substance that is produced in our body after degrading blood compounds such as DNA and the RNA. These are composed of purines that after being metabolized give rise to uric acid, and this compound high in the blood can affect health.
In one day, humans can produce approximately 500 mg of uric acid, but 80% is excreted in the urine. In blood the normal values of this substance are between 4 and 6.5 mg / dl but higher concentrations can lead to uric acid excretion in the urine and uric acid precipitation in the joints, which can cause joint inflammation and the classic disease called gout or arthritis.
Hence, preventing its excess in the body is essential to take care of its health and prevent diseases, so it is necessary to know where uric acid comes from and in what foods we can find help.
How to prevent its excess with meals?
Although this substance is produced in the body, being a product of the degradation of purines, if we consume high amounts of these last substances we will have a higher risk of having an excess of uric acid in the blood, therefore, to prevent its excess with meals it is essential to know which foods have purines.
Among the foods that contain more purines, we mainly find the meats and derivativesAbove all, red meats whose characteristic color is due to purine-containing myoglobin.
The Meat extract It is one of the ingredients that present in our dishes has a large amount of purines and we must avoid it if we have high levels of uric acid in the blood. It is also rich in purines the meat broth, because purines are water soluble and pass into water during meat cooking.
The veal has about 160 mg of purines per 100 grams, while meat from chicken presents between 50 and 150 mg and the pig it has approximately 145 mg per 100 grams.
Beef liver contains around 120 mg per 100 grams and sardines as an example of fish they have about 110 mg in equal amounts.
The vegetables They are another source of purines, the most abundant in these substances being lentils, since they present between 50 and 150 mg per 100 grams of food. Eggs, dairy products, cereals and grains, as well as fruits and vegetables in general, are low-purine foods or with zero content in these which allows them to form part of our dishes if we want to reduce uric acid levels in the blood or prevent its excess.
Tips to reduce uric acid in the blood with the help of meals
- Do not use meat extract or meat brothsInstead, use vegetable broths, herbs, spices or other ingredients for flavor.
- Reduce the inclusion of red meat in our dishes and replace it with fish, eggs or dairy products that also offer good quality proteins, iron in the case of fish, and have less purines, for example: sea bream ceviche, cod mashed with potatoes, salmon on venere rice, tomatoes stuffed with avocado and egg, among others.
- When making a barbecue where large amounts of meat are usually consumed, it is best to include some vegetables, and increase white meat over red.
- By employing vegetables, use chickpeas, soybeans, peas, beans or others and reduce the use of lentils or cook them by discarding their cooking broth and then add it to the preparation. That is, do not cook the legumes in the same place where the finished dish will be, since we will consume all its cooking broth with all the purines it has, for example: chickpeas with mango, lentil and shrimp salad, chickpea and cumin salad, among others where the legumes are used cold and already cooked they are added to the plate.
- Ingest more fresh fruits and vegetables as well as more whole grains that can be a great source of energy that reduces the contribution of other ingredients that may have purines.
With these tips and knowing which are the foods that can raise the uric acid in blood and that is why we must reduce them to prevent their excess with meals, we can prepare a balanced menu in which the body is protected from high levels of purines at our diet.
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