Purine-Rich Foods

Purines are one of the fundamental building blocks that make up our DNA. The production of DNA and RNA depends on purines for their proper functioning. These chemical molecules can be discovered in every one of the cells that make up your body. Consuming purine-rich meals regularly might help you maintain a healthy level of purine in your body. Uric acid is the typical product that results when the body breaks down purines. To begin, it is important to realize that purines in and of themselves do not provide an issue. They are created by the body on their own and can also be obtained from eating a wide variety of foods. If you have an excess of uric acid, you may be at risk for developing these crystals. Gout is the name given to this condition.

Purines, when digested, break down into uric acid, which, in excessive amounts, can create crystals that become embedded in your joints and cause discomfort and inflammation there. Gout and kidney stones are two conditions that can be brought on by having an excessive amount of uric acid in the body. Therefore, if you suffer from any of those illnesses, it is strongly recommended that you abstain from eating foods that are rich in purines. And contrary to popular belief, veggies, and fruits are not the only foods that contain a significant amount of purines. According to several investigations, eating fruits and vegetables that are high in purines does not make one more susceptible to developing gout and does not make a current problem worse.

Purine foods have anti-inflammatory properties thanks to the antioxidants and fruit acids found in them, such as citric and malic acid, which make them useful in treating the illness.

What are the foods rich in purine?

Consuming an excessive amount of these foods can lead to gout and a host of other health problems. These chemicals are more prevalent in meals derived from animals, such as fish, kidneys, and liver, as opposed to plant-based foods, which contain a lower concentration of them. The presence of purine by itself is not the issue. Purine is an organic compound that can be made by your body and is also discovered in some foods. The trouble is that purines deteriorate into uric acid, which can then crystallize and lodge itself in your joints, causing discomfort and inflammation there. This is the source of the problem.

Gout, or an attack of gout, is the medical term for this type of joint discomfort. The breakdown of purines that come from food and drink accounts for one-third of the total amount of uric acid that is produced by your body. When you consume a diet that is high in purines, the amount of uric acid in your body will also be elevated. Conditions like gout and kidney stones can develop when there is an excess of uric acid in the body. Consuming a diet high in purines is associated with an increased risk of hyperuricemia, whereas consuming a diet low in purines assists in reducing the quantities of purines that are stored in the body and reduces the quantity of uric acid that is produced in the blood.

Following are the foods rich in purine


Raisins have 107 mg of purines per 100 grams when measured out. They are nothing more than dried grapes, yet they contain far higher levels of B vitamins than grapes do. Raisins are at the forefront of the group of products that are rich in purine, and they are also excellent sources of nutritious carbs and energy.


The amount of purines found in broccoli is 81 mg per 100 grams. Broccoli is an exceptionally rich source of the two nutrients vitamin C and vitamin K. While vitamin C contributes to the production of collagen, both vitamins K and C are necessary for the development of healthy bones and teeth. Additionally, it contains antioxidants as well as additional substances that help stop malignancy and reduce swelling.


There are 78 milligrams of purines in every one hundred grams of artichoke. The high fiber content of artichokes contributes to their ability to reduce both blood sugar and cardiovascular risk. They also assist the body in getting rid of the “bad” cholesterol that is present in it. Artichokes contain a substance referred to as cynarin, which stimulates a spike in the creation of bile in the liver. This, in turn, helps the body get rid of excess cholesterol.


There are 74 milligrams of purines in one hundred grams of leek. Leeks have an especially high concentration of vitamin A, as well as lutein and zeaxanthin, both of which contribute to maintaining good eye health. In addition to these benefits, vitamin A is essential for the creation of proper blood cells and mucous membranes within the body, as well as for the efficient movement of oxygen.


There are 73 milligrams of purines in every one hundred grams of apricot. Apricots contain a high concentration of potassium, a mineral that is essential to the proper functioning of every cell in the body. Potassium is essential for the proper operation of the heart as well as the contraction of muscles, and it also works to bring cholesterol levels down.


The amount of purines found in 100 grams of mushrooms is 58 milligrams. Beta-glucans are a form of fiber that is advantageous to gut health and mushrooms are an excellent supplier of this type of fiber. In addition to that, they have selenium, which is a mineral that is beneficial to the functioning of the thyroid. Additionally, mushrooms are rich in vitamin D, which plays a role in the body’s ability to absorb calcium.


Bananas offer 57 milligrams of purines per 100 grams of fruit. Because they provide a boost in energy, bananas are an excellent choice for a snack both before and after a workout session. The potassium that they contain helps to keep cholesterol levels in check, while the fiber they contain improves the health of the intestines.


There are 57 milligrams of purines in every single 100 grams of spinach. Iron is an element that is necessary for the creation of hemoglobin and that encourages endurance and physical fitness. It is one of the most excellent sources of iron that you can find. Spinach has been demonstrated to decrease blood sugar levels as well as the chance of developing cancer.


175 milligrams of purines can be found in every 100 grams of chicken. It is an excellent source of protein, and it includes all of the necessary amino acids in its composition. In addition to this, it has a high concentration of vitamin B3 (commonly known as niacin), which is an essential component in the process of turning carbohydrates into usable energy. In addition, the selenium included in chicken is beneficial in warding off inflammatory and cardiac conditions.


There are 150 milligrams of purines in every one hundred grams of turkey. It is an excellent source of both protein and tryptophan, which is an amino acid that helps control sleep patterns. It, like other types of animal dishes, is loaded with selenium, which strengthens the immune system and assists with avoiding illness.


Purines are found in soybeans at a concentration of 190 milligrams per 100 grams. One of the most beneficial sources of protein derived from plants is soybeans. They have a respectable number of both soluble and insoluble fibers in their composition. In addition to this, they contain saponins, which are chemicals that have been shown to reduce cholesterol concentrations.


There are 68 milligrams of purines in every single 100 grams of tofu. In addition to being an excellent source of protein, it is also an excellent source of calcium. Tofu, which is produced from soybean curds, does not contain gluten and is exceptionally low in calories. It has been demonstrated to lower the risk of developing obesity and type 2 diabetes.

Alternative Suggestions

According to study findings, items made with meat and fish are known to raise the amount of uric acid and can make the signs of gout severe at a faster pace than foods made with plant-based ingredients. Individuals who want to reach their nutrient goals while also reducing their uric acid boosts might find success with a diet that focuses on vegetable proteins. Although following a diet low in purines may help reduce the risk of developing kidney stones or gout attacks, the diet itself is not a treatment for either condition. A person ought to consult a physician regarding additional therapy possibilities. Medication is another option for bringing down persistently elevated levels of uric acid.

Probenecid and allopurinol are two medications that are frequently prescribed by medical professionals. Continuously, these drugs can control uric acid phases. During a gout flare-up, a diet low in purines will not be able to provide any relief; however, over-the-counter painkillers like naproxen (Aleve) can be of assistance. Various therapies require a doctor’s permission that you can get. In addition, there is evidence from science suggesting that following a diet similar to that of the Mediterranean may reduce levels of uric acid. Fruits and veggies make up the majority of what people who follow the Mediterranean diet consume.

The Bottom Line

Purines can be produced by the body on its own, but they can also be obtained in small amounts from the diet, particularly through the consumption of foods such as raisins, broccoli, salmon, and soybeans. They are present in a wide variety of foods and are known to be beneficial to both growth and development. On the other hand, consuming an excessive amount of purines could be harmful to one’s health. The production of RNA and DNA requires purines, which can only be found in your body. On the other hand, consuming an excessive amount of purines might be damaging to the body. Purines, when metabolized, produce uric acid, an excess of which has been linked to conditions like gout and other inflammatory disorders. When consuming purine-rich foods, you should proceed with caution because this acid has also been linked to the development of kidney stones.

It is possible that adhering to a diet low in purines will be required for individuals who suffer from kidney stones. On the other hand, the majority of people can create a natural equilibrium between the amount of purine they consume and the amount of uric acid they make. Consult your physician before beginning a low-purine diet if you feel that this would be the best option for you. You also have the option of consulting with a qualified dietician who will assist you in getting started. The amount of uric acid can be lowered by eating a diet low in purines. Kidney stones and gout attacks can be avoided with these adjustments. Always consult your doctor before starting a new diet, especially one designed to improve your health. To alleviate symptoms, the doctor might offer advice and even suggest further medical therapy.