Iron-Rich Foods & Gout

Physicians have been studying gout, a form of arthritis characterized by swelling and acute pain in the joints, for at least two millennia. The term gout is derived from the 13th century Middle English word "goute," or drop, because medieval doctors believed the inflammation came from drops of bad humor in the blood. Today scientists know that certain foods cause a buildup of uric acid in your body that can crystallize and collect in your joints, resulting in gout's symptoms. The easiest way to avoid gout attacks is to avoid iron-rich meat and seafood --- foods that are also high in chemicals called purines, which trigger flare-ups.

Iron's Role

Iron, an essential mineral found in every cell of your body, serves vital physiological functions. As hemoglobin, iron carries oxygen from the lungs to tissues; as myoglobin, it helps the muscles use and store oxygen. Iron also transports electrons within cells and contributes to enzyme reactions in different tissues. The mineral is so important that the USDA recommends 18mg a day for adult women under 50, and 8mg a day for men under 50. For people over 50, 8mg a day is sufficient.

High Iron, High Purine Foods

Organ meats such as kidneys, liver and tongue may be loaded with iron, but they're also high in purines, chemicals that your body metabolizes into uric acid. Beef, pork, lamb and seafood like herring and anchovies are rich in both iron and purines -- and for this reason, the Mayo Clinic recommends limiting your daily intake of animal proteins to 4 to 6 oz. per day to avoid gout flare-ups. Beans, peas, lentils and spinach also fall into this category.

High Iron, Low Purine Foods

Foods less likely to trigger gout attacks -- but still provide abundant iron -- include dark green leafy vegetables, dried fruit, iron-fortified cereals and whole grains. Plant foods generally contain low purine levels and offer multiple vitamins, minerals and other nutrients. Farina cereal, for example, boasts 12.79 mg of iron per cup, as well as fiber; broccoli provides 1mg per medium stalk, plus calcium and vitamin C. Eating a high iron, low purine diet will help you avoid iron deficiency, or anemia, as well as gout episodes.

Effect on Gout

Eat too many purines from animal sources, and the uric acid may form crystals that collect in your joints and trigger a gout attack. According to a 2004 study of 51,529 men, published in the "New England Journal of Medicine," increased meat intake was connected to a higher risk of gout. In contrast, the study's authors found that "the level of consumption of purine-rich vegetables was not associated with the risk of gout. Similarly, intake of individual purine-rich vegetable items was not associated with the risk of gout."