Purines are necessary compounds for human life. They are important components of genetic material such as DNA and RNA as well as energy components such as ATP and coenzyme A. In humans, purines are broken down and metabolized into uric acid. Increased consumption of purine rich foods can lead to an excess of uric acid in the body. Elevated uric acid levels in the human body can lead to gout. Gout is a form of arthritis that is caused by an increased level of uric acid in the joints, primarily the big toe.
Anchovies
Anchovies are the richest dietary source of purines. The purine concentration of fresh anchovies is 411 mg/100 g. Anchovies are also a very good source of omega 3 fatty acids. The concentration of omega 3 in anchovies is 1.4 g/100 g. According to the American Heart Association, consumption of omega 3 fatty acids from fish will promote healthy heart benefits such as reduction of cardiac arrhythmias, decrease triglyceride levels and lower blood pressure.
Sardines
Sardines are also a rich dietary source of purines. The purine concentration of fresh sardines is 345 mg/100 g. Sardines are an even better source of omega 3 fatty acids than anchovies with a concentration of 1.7mg /100 g. Consumption of sardines offer the identical heart healthy benefits as anchovies due to the high concentration of omega 3 fatty acids.
Liver
Liver meat obtained from any animal contains a very high content of purines. The richest source of purines is pork liver, with a purine concentration of 289 mg/100 g. Liver obtained from chickens is also very high in purines with a concentration of 243 mg/100 g. Beef liver is relatively rich in purines with a concentration of 197 mg/100 g. According to Dr. Ben Kim, liver meat is extremely rich in many vitamins and mineral such as vitamin A, copper, vitamin B-12, zinc and iron. Due to the high concentrations of vitamins and minerals, consumption of liver meat offers a variety of health benefits such as decreasing risk of heart attack and stroke as well as insuring proper function of the immune system.
Black-eye Peas
Black-eye peas, also known as cowpeas, also contain a high concentration of purines. The purine concentration of black-eye peas in 230 mg/100 g. According to the Thomas Jefferson Agricultural Institute, black-eye peas are a nutritious addition to an individuals daily intake. Black-eye peas contain approximately 23 percent protein, 1.3 percent fat, 1.8 percent dietary fiber, 67 percent carbohydrates and 8 percent to 9 percent water.
References
- Dietary Fiber Foods.com: Gout Causes: List of Diet/Food Sources High or Low in Purine Content
- Dr. Ben Kim: Healthy Foods that Contain Vitamin B12
- University of California-San Diego: Good Oils and Fatty Substances
- AnneCollins.com: Essential Fatty Acids in Fish
- The Thomas Jefferson Agricultrual Institute: Cowpea
- American Heart Association: Fish and Omega-3 Fatty Acids
