Purines
What slows things down
Components of cell nuclei that the body turns into uric acid.
Effects
The body turns purines into uric acid. In excess, it crystallizes in the joints: that is a gout attack, one of the most violent pains known, several times more common in men.
Most mammals turn uric acid into a soluble molecule thanks to an enzyme, uricase; great apes and we have lost it. Our uric acid therefore stays high, and crystallizes when it exceeds its solubility limit, especially in cool joints, like that of the big toe.
A large study followed 47,000 men for twelve years: meat and seafood increased the risk of gout, purine-rich vegetables did not, and dairy products lowered it (Choi et al., 2004).
By sex and age: in women, gout appears mostly after menopause, because estrogens help the kidneys eliminate uric acid.
Sources: Choi et al., NEJM, 2004
The remedy
To be put in perspective: plant purines are far less involved in gout than those of meat and alcohol, that is established. This line exists for those who watch this closely, not to steer away from legumes.
Where to find it (23)
- Asparagus
- Bambara groundnut
- Black chickpea
- Black soybean
- Button mushroom
- Cauliflower
- Chickpeas
- Flageolet / borlotti bean
- Green / brown lentil
- Lablab bean
- Lima bean
- Melinjo
- Nutritional yeast
- Oyster mushrooms
- Peas
- Red kidney bean
- Shiitake
- Soybeans / edamame
- Spinach
- Spirulina
- Split peas / dried green peas
- Urad bean
- White bean