Grapefruit Lemon Lime And Other Citrus Fruits Are Bursting With Antioxidants Which Help Quell Inflammation
The most troubling symptoms of rheumatoid arthritis pain, stiffness, and swelling stem from the same source: inflammation. What to do? Part of the answer may involve your diet.
Findings from a study published in April 2021 in Arthritis Research & Therapy, showed that patients with rheumatoid arthritis had significantly more pro-inflammatory diets, and those individuals with RA who were able to lower diet-associated inflammation between 2011 and 2017 were also able to maintain low disease activity. That particular result was extraordinarily strong and consistent as indicated by more than 3.5 times greater odds of maintaining good control over the disease compared with those who did not adopt a more anti-inflammatory diet, said study coauthor James R. Hébert, MSPH, ScD, Health Sciences Distinguished Professor and director of the Cancer Prevention and Control Program at the University of South Carolina in Columbia.
Even more important, since the study was conducted over a number of years, it shows that the beneficial effect of a low inflammatory diet is long-term. Because such a diet can be extraordinarily diverse and sensually pleasing, it can be very easy to maintain over very long periods of time, added Hébert, via email.
What Are The Advantages Of A Low
- Reducing uric acid. People who are disposed to hyperuricemia may be able to manage their condition with diet to prevent complications such as gout and kidney stones from developing. People who have already been diagnosed with gout or kidney stones may be able to prevent new uric acid crystals from forming in their joints or kidneys or at least slow the process down.
- Reducing weight. Avoiding high-purine foods such as red meats and sweets may help you reduce weight as a secondary benefit. Gout is highly associated with excess weight gain and related metabolic syndromes such as obesity, diabetes and cardiovascular disease. Weight loss statistically lowers your risk of developing gout, and it helps relieve symptoms of gout by taking stress off your joints.
- Reducing medication. Diet is not as effective as medication for managing gout, and its not supposed to replace it. But paying attention to your diet may help minimize your need for medications.
The Cause Of Gout Is More Than Just Diet
While diet is critical, dont overlook other important factors that affect gout. These include family history, sleep apnoea, and lack of physical exercise to name a few.
And as much as I prefer focusing on what you should eat to prevent health scares, there are just so many clear trigger foods for gout.
Its important to deal with these factors first and foremost.
About Joe Leech, Dietitian
Joe Leech is a university-qualified dietitian from Australia.
He graduated with a Bachelor’s degree in exercise science, followed by a Master’s degree in Nutrition and Dietetics in 2011.
Learn more about him on the About page.
Joe Leech, Dietitian
You May Like: Gout And Almonds
Monitor Meat And Seafood
Gout flare-ups can also be a result of eating too much of certain meats or seafood. High-purine meat such as bacon, organ meats, wild game and goose should all be avoided. In addition, anchovies, sardines, herring, mussels and scallops are seafood selections that should be eliminated from your diet. Moderate-purine sources of protein are beef, poultry, crab, lobster, oysters and shrimp. Limit these foods to a total of 4 to 6 ounces per day. Dried beans and lentils also contain moderate amounts of purines, so you should eat no more than 2 servings per week.
Avocado Is Rich In Vitamins And Minerals
The main benefit or advantage of this fruit is in its vitamins and minerals it has to offer. As a matter of fact, it contains more than 20 different vitamins and it is low in calories. However, it is rich in fat. It is considered to be the fattiest food on the planet. But, these fats are good for you and they should be consumed. They come from the fruit so they cannot be bad.
Suggested article: Fat And Gout
100 grams of avocado will meet a bigger part of your daily intake requirements when it comes to vitamins and mineral. In reality, you will get 20% of folate, vitamin K 26%, Vitamin B5 13% and Vitamin C 17%. The mentioned values are per a daily intake, so literally saying, 200 grams will provide you with 40% of folate you need per a day. But, this isnt all. Avocados are rich in potassium, magnesium, zinc, iron and etc. Basically, you get most of the vitamins and nutrients you will need daily.
Suggested articles:Vitamin C And Gout
There are a lot of additional benefits avocados offer. They are rich in potassium and they have it more than bananas. Potassium will help you reduce the level of uric acid, therefore it is more than just beneficial fruit for us, gout sufferers. Avocado and gout should be mixed daily in order to get more and more benefits this amazing fruit has to offer.
Suggested article: Potassium And Gout
Suggested articles:Gout And Cholesterol Are These Two Connected?
Read Also: Cherry Juice For Gout Mayo Clinic
Should You Eat Avocado If You Have Gout
Gout is an inflammatory arthritis condition that causes pain, swelling, and stiffness of a joint. It usually occurs in one joint at a time and most often affects your big toe, although it can also occur in your wrists, knees, and ankles.
Gout can develop due to high levels of uric acid in your bloodstream, known as hyperuricemia.
Your body creates uric acid when it breaks down purines . It produces these naturally but also gets them from certain foods.
The buildup of uric acid crystals in your joints, fluids, and tissues can lead to gout.
Treating gout involves taking action to lower the uric acid levels in your bloodstream, which can prevent flare-ups. Although theres no cure for gout, you can experience periods of remission when no symptoms are present.
Following a diet that includes plenty of low purine foods and limits high purine foods can help control gout.
A 2017 study found that men who ate a diet rich in fruits, vegetables, legumes, low fat dairy, and whole grains reduced their risk of gout. Limiting the consumption of foods like red meats, fried foods, refined grains, and sweets also contributed to decreased gout risk.
Avocados are a beneficial addition to any healthy diet, including one that can help manage gout.
Theyre naturally low in purines and contain large amounts of antioxidants, vitamins, and minerals. A
What Are The Disadvantages Of A Low
- Its limiting. For people with hyperuricemia, a low-purine diet is a long-term lifestyle change. It also happens to target many favorite indulgences, including sugar, sweets and alcohol. For some people, giving these up indefinitely may seem unrealistic, especially when its only a complementary therapy. Like most diets, you do have to stick to it to reap the benefits.
- It limits omega-3 sources. Seafood is among the most important dietary sources of omega-3 fatty acids, and the low-purine diet limits many of these. Omega-3s have many known health benefits in particular, alleviating inflammation and joint pain from arthritis. Many Americans dont get enough omega-3s, and limiting seafood can make it even harder. However, fish-oil supplements are ok on this diet. Salmon, sardines and mackerel are also good sources and relatively low in purines.
- Its not a cure. Diet may move the needle a little on uric acid levels in your blood, but not as much as medications do. The best approach is to combine them. Some people argue that the benefits of the diet arent proven to be worth the trouble when compared with medication. But medication alone is often not enough to manage gout effectively. In these cases, many people appreciate having something they can do proactively to reduce their symptoms.
A note from Cleveland Clinic
Don’t Miss: Is Rice Good For Gout
What Are The Potential Health Benefits Of Avocado
Avocados offer a variety of nutritional benefits that can help improve gout symptoms, as well as benefiting your overall health. They are a low carb food containing plenty of nutrients, including potassium, fiber, and monounsaturated fats.
High levels of dietary fiber and monounsaturated fat promote cardiovascular health by improving your cholesterol levels. They do this by increasing HDL cholesterol levels while reducing LDL cholesterol levels. Potassium further supports heart health by regulating blood pressure.
Avocados are also high in a carotenoid called lutein, which supports eye health and mental function.
Most importantly for those with gout, avocados are rich in antioxidants. They also contain vitamin E, which plays a role in anti-inflammatory processes. These properties mean that the fruit can help manage gout.
Most of the fat content in avocados is oleic acid, which is a monounsaturated fatty acid, or good fat. They are still high in fat, though, so they are a high calorie food.
Since maintaining a moderate weight is part of managing gout, you should eat avocados and other calorie-dense foods in moderation.
That said, eating adequate amounts of dietary fats promotes satiety and can help you feel fuller for longer, which may reduce snacking. Dietary fat also keeps blood sugar levels stable by slowing down carbohydrate digestion.
Examples of high purine foods include:
Examples of low purine foods include:
Here are a few simple things that can help:
Alcohol Is The Biggest Risk Factor For Gout
It is well-established that frequent alcohol intake dramatically increases risk of gout .
The Framingham Heart Study of over 4,500 participants provides some perspective.
Researchers found that regular alcohol use was associated with three times greater risk of gout in women compared to those who have less than 2 standard drinks per week. For men, regular drinkers had double the risk of non-drinkers .
Beer seems to be the worst, followed by hard liquors such as spirits. Interestingly, moderate wine consumption is not linked with any risk .
The reason why alcohol increases uric acid levels is still not well-understood. Some forms, particularly beer, can be high in purines but they are certainly not the richest source of purines in our diet.
Additional theories propose that excessive alcohol may also reduce the bodys ability to excrete uric acid. Others state that alcohol especially beer increases the chemical breakdown of purine-containing ATP nucleotides, which is a precursor of uric acid production .
Summary: Regular alcohol intake severely raises uric acid levels in the blood. It doubles, if not triples your risk of gout.
Also Check: Is Onions Good For Gout
Are Blueberries Good For Gout
Although, to our knowledge, blueberries have not been tested for their effects on SUA and there is no scientific evidence to date, they are considered functional foods for the treatment of gout, an inflammatory condition of arthritis caused by hyperuricaemia, in largely due to their anthocyanin or antioxidant content. Properties
What Foods Make Gout Worse
The top 10 foods and drinks that trigger gout are:
- Sugary drinks and sweets. Standard table sugar is half fructose, which breaks down into uric acid. Any food or drink with higher sugar content can trigger gout.
- High fructose corn syrup. This is a concentrated form of fructose. If you start looking at labels, youll find high fructose corn syrup in all kinds of packaged food products that you wouldnt necessarily expect.
- Alcohol. Even though not all alcoholic drinks are high in purines, alcohol prevents your kidneys from eliminating uric acid, pulling it back into your body, where it continues to accumulate.
- Organ meats. These include liver, tripe sweetbreads, brains and kidneys.
- Game meats. Specialties such as goose, veal and venison are among the reasons why gout was known in the Middle Ages as the rich mans disease.”
- Certain seafood, including herring, scallops, mussels, codfish, tuna, trout and haddock.
- Red meats, including beef, lamb pork and bacon.
- Turkey. This leaner meat is nonetheless high in purines. Especially avoid processed deli turkey.
- Gravy and meat sauces.
- Yeast and yeast extract.
Read Also: Black Cherry Juice For Gout Cvs
The Nutrition Of Avocados
As mentioned in one of our articles before, the nutrition behind avocados is a much-discussed topic and enough praises have been said about the wealth of vitamins and minerals it contains, so we will try to keep this section as brief as possible. The following are the values for the most important vitamins and potassium, per 100g serving:
- Potassium: 14% of the RDA
- Folate : 20% of the RDA
- Vitamin C: 17% of the RDA
- Vitamin K: 26% of the RDA
- Vitamin B5: 14% of the RDA
- Vitamin B6: 13% of the RDA
- Vitamin E: 10% of the RDA
Inaddition to that, avocados contain significant amounts of mono- andpoly-unsaturated fatty acids, also known as omega acids, which are known to bebeneficial to maintaining a normal metabolic rate.
Avocadosare also very low in sugar. Since sugar is known to exacerbate inflammationproblems, this makes it a very useful food for gout sufferers.
Theyalso contain smaller amounts of magnesium, selenium, copper, iron, zinc,phosphorus, all of which are minerals that humans dont need very much of, butwhich are also essential in keeping your body functioning properly.
Is Avocado Part Of A Healthy Diet For Gout
Making positive lifestyle changes, like sticking to a healthy diet, is key in managing gout. Doing this can involve adding avocado to your diet.
The many health benefits of avocado can aid in preventing gout attacks and boost your overall health.
Read on to take a look at the health benefits of avocado, learn how it can help with gout, and get additional tips for managing this condition.
Read Also: Almond Milk And Gout
Complementary And Alternative Therapies
A combination of therapies can be very effective at reducing both the length and frequency of attacks. When choosing complementary and alternative therapies for gout treatment, it is best to work with a knowledgeable provider. Herbs and supplements that may be beneficial for some people, may be harmful for others. If you are pregnant, or thinking about becoming pregnant, do not use any CAM therapies unless directed to do so by your physician.
Risky Foods To Avoid With Gout
A gout attack is not pleasant.
The pain is so bad that sufferers are often hospitalised for days, if not weeks.
More importantly, gout is typically indicative of other more serious health issues behind the scenes Like a window into the state of an individuals metabolic health.
Unfortunately the occurrence, or recurrence of gout is only getting worse.
Rates are on the rise from China to the UK, and it is now the most common inflammatory arthritis in the US .
Information online about gout treatment can be particularly confusing, and even contradictory at times.
This is because we dont yet completely understand the mechanism behind gout But we do have a lot of big clues.
The following is a list of the top 6 foods to avoid with gout, explaining what we know and how it applies to you.
Also Check: Are Oranges Good For Gout
A Good Diet For Gout Should Not Include Soft Drinks Or Fruit Juice
Added sugar is a big problem in the modern diet.
Generally speaking, the sugar that is added to our food and drink products are 50% glucose and 50% fructose.
While glucose molecules are metabolised in the cell, fructose is metabolised in the liver. Further explanation is out of the scope of this article, but they behave very differently in the body.
Fructose intake, and not glucose intake, is strongly linked with gout.
Soft drinks and fruit juices tend to have the greatest amount of added sugar, and therefore the greatest amount of added fructose.
In fact, gout occurrence in the US has risen in line with fructose consumption since 1970 .
In a large study of over 46,000 men, researches found that two or more sugar-sweetened soft drinks a day was associated with an 85% increased risk of gout .
The largest consumers of sugar-sweetened soft drinks actually had a risk of gout comparable to the risk seen with three to five servings of alcohol.
Unfortunately the researchers did not account for family history of gout, which may or may not have changed their findings somewhat.
The strange thing out of all this, however, is that soft drinks dont typically contain purines.
Fructose is thought to be the culprit linking added sugars with gout. It appears to share the same mechanism as alcohol: fructose accelerates the breakdown of purine-containing nucleotides like ATP. This in turn drives up uric acid levels 90120-5/abstract” rel=”nofollow”> 13, 14, 15).
Antioxidants In Avocado Benefit In Arthritis
A close connection between oxidative stress and arthritis has been revealed.
Increased production of free radicals or reactive oxygen species and reduced antioxidant defense systems can lead to the development of oxidative stress.
Oxidative stress, uncontrolled has known to damage different tissues and organs. In arthritis, levels of catalase, Glutathione, Vitamin C, GPx are highly reduced.
All these are different antioxidants or antioxidant enzymes that combat oxidative stress.
Increased Lipid peroxidation was also seen in arthritis patients.
This increased lipid peroxidation and lack of antioxidants can damage the synovial fluid cavity.(It a type of joint surrounded by a thick membrane.
The space inside the joint is filled with a fluid that helps keep joints lubricated)
Treatment with antioxidants can prevent further oxidative injury and deterioration of musculoskeletal deficits association with arthritis.
ASU contains phytosterols, beta -sitosterols, campesterol, stigmasterol, fat-soluble vitamins, triterpene fatty acids, etc.
ASU works to suppress molecules responsible for inflammation and stimulates collagen synthesis.
What does this mean? ASU is rich in antioxidants such that It can prevent further damage related to arthritis.
You May Like: Are Almonds Good For Gout