Did you know that not only nuts and seeds are safe for gout, but they also relieve pain too?
Uric acid, a waste product found in the blood, is produced when our body breaks down substances in food called purines. High uric acid levels can lead to gout, a form of inflammatory arthritis that causes by deposits of uric acid crystals in the joints. Pain, stiffness and swelling happen when our body cannot process and eliminate enough uric acid.
Furthermore, high uric acid levels are also associated with the development of Type 2 Diabetes.
Here are the main points you should take note of.
Nuts and seeds are a marvellous source of protein in a gout diet because:
- Most nuts and seeds are low in purine content. Low-purine foods are those that contain less than 50mg of purines per 100 grams (3.5 ounces)
- Both nuts and seeds are high in healthy fats, which helps reduce the inflammation and pain from gout
- Both are also good sources of the vitamins and minerals needed to make your body gout-proof
Now, let us introduce you to the Top 7 Nuts and Seeds that are safe for your gout:
- Sunflower Seeds
Sunflower seeds are one of the plant-based protein sources that are lowest in purines.
Love Earth Organic Sunflower Kernel 400g
- 100% organic seeds from China
- Free of GMO, Gluten, sugar, and sodium
- Rich in vitamin E, magnesium, and selenium
- Help in reducing the risk of inflammation, heart disease, and Type 2 Diabetes
- Pecans
Pecans contain 10mg per 3.5 ounces of purine acid and are rich in magnesium which is known for its anti-inflammatory benefits. Research has shown that increased magnesium consumption decreases the body's inflammatory indicators, reduces arterial wall inflammation, and reduces the risk of arthritis, Alzheimer's disease, cardiovascular disease, and other inflammatory ailments.
Love Earth Light Roasted Natural Pecan 120g
- 100% natural pecan from Mexico
- Contains more than 19 vitamins and minerals, including vitamins A, B, and E, calcium, folic acid, magnesium, phosphorus, potassium, and zinc
- Reduce the risk of arthritis, cardiovascular disease, Alzheimer’s disease, and another disease
- Flaxseed
Flaxseed contains 28mg per 3.5 ounces of purine acid and is rich in essential fatty acids, which the human body cannot produce. A study shows that flaxseed can reduce the 34% level of uric acid within six months in rat experiments. It proves that flaxseed will keep cholesterol under control and decline blood pressure.
Love Earth Linwoods Milled Organic Flaxseed 200g
- 100% flaxseed, dairy-free, gluten-free, and it is suitable for vegans and vegetarians too
- One of the richest plant sources of Omega-3
- Prevents constipation, diabetes, high cholesterol, and heart disease
Love Earth Organic Golden Flaxseed 400g
- 100% organic flaxseed from China, free of GMO, gluten, sugar, and sodium as well it is suitable for vegans and vegetarians too
- It is high in Omega-3 and contains Lignan, it promotes balanced blood sugar, cholesterol, and pressure
Love Earth Organic Brown Flaxseed 420g
- 100% organic flaxseed from China, free of GMO, gluten, sugar, and sodium as well it is suitable for vegans and vegetarians too
- Brown flaxseed is a little larger than sesame seeds, contains dietary fibre, lignans, Omega-3, and protein, it promotes balanced blood sugar, cholesterol, and pressure
- Walnuts
Walnuts are a gout-friendly alkaline protein source and contain plenty of Omega-3. They contain 25mg per 3.5 ounces of purine acid. They also carry powerful anti-inflammatory properties. Thus, raw walnuts provide the safest source for Gout and Arthritis sufferers.
According to the Arthritis Foundation, National Office found that their effects can lower C-reactive protein (CRP), a marker of inflammation linked to increased risk of cardiovascular disease and arthritis.
Love Earth Natural Raw Walnut 300g
- 100% natural walnut from the USA, rich in antioxidants, monounsaturated fatty acids, and Omega-3
- It can reduce LDL (bad cholesterol), prevents inflammation in the body, and can also be a treatment for Type 2 diabetes
- Brazil Nuts
Brazil nuts contain 25mg per 3.5 ounces of purine acid. They are also brilliant superfoods and carry powerful antioxidants for reducing excessive inflammation in the body.
According to a study, the researchers reported their results put forward that there is a long-term decrease in inflammatory responses in individuals who consumed more Brazil nuts as a part of their daily diet.
Furthermore, another study stated Brazil nuts contain high amounts of fibre which helps reduce inflammation caused by gout.
Love Earth Light Roasted Brazil Nut 160g
- 100% natural Brazil nut from Bolivia
- Good source of magnesium, protein, selenium, vitamin E, and zinc
- Contains selenium, a powerful antioxidant linked to lower rates of cancer and heart disease, and also helps to boost the immune system
- Rich in vitamin E that helps prevent heart disease
- Almonds
Almonds are very nutritious and contain 10mg per 3.5 ounces of purine acid. They are loaded with manganese, magnesium, and vitamin E. The brown Almond skin carries plenty of antioxidants to fight with free radicals that destroy and damage human cells.
Love Earth Light Roasted Natural Almond 350g and Love Earth Natural Raw Almond 400g
- 100% natural almond from the USA
- High in monounsaturated fats that help to improve the function of your blood vessels
- Also rich in vitamin E and helps to prevent heart disease.
- Cashew Nuts
Cashew nuts contain 25mg per 3.5 ounces of purine acid. They are known to decrease the LDL cholesterol level while boosting healthy cholesterol, HDL.
Love Earth Lightly Roasted Cashew Nut 320g and Love Earth Natural Raw Cashew Nut 400g
- 100% Natural Cashew nut from India
- Contains vitamins B6, E, and K, along with minerals like copper, iron, magnesium, phosphorus, selenium, and zinc, all of which are important for maintaining great bodily function
These nuts and seeds are low in purines and nutritious; thus, it is safe for gout patients. However, they are also high in healthy fats, which makes them higher in calories. Consume about a handful (about 25g) of nuts and seeds daily to enjoy the health benefits and prevent weight gain.
Written By: Ng Kai Wen
BSc.(Hons). Food Science with Nutrition
UCSI University
Reviewed By: Jasmine Lim
Love Earth Organic Nutritionist
Bachelor of Science Degree in
Dietetics (major) & Food Science (minor)
Iowa State University, USA
