Seafood is a nutritious part of many diets, offering protein, omega-3 fatty acids, and essential minerals. However, it also contains purines, which can influence uric acid levels in the body. For those looking to support uric acid balance, understanding which types of seafood are safer and which to limit is key.
How Seafood Impacts Uric Acid
When your body digests purines, it produces uric acid. While some uric acid is normal, excessive levels can lead to joint discomfort and related concerns. Seafood is known for having varied purine content depending on the species and preparation method.
Risk Ranking for Common Seafood
Low Risk
- White, non-oily fish: tarakihi, snapper, gurnard
These are lower in purines and fats, making them a safer choice. Their lean protein and nutrient profile make them a good part of a uric acid-conscious diet.
Moderate Risk
- Salmon
- Tuna (fresh or canned in water)
- Mussels
These contain moderate purine levels but also provide beneficial omega-3s. Enjoy in modest portions and avoid daily intake.
High Risk
- Anchovies
- Sardines
- Scallops
- Herring
These seafood options are high in purines and can significantly raise uric acid levels. They are best consumed sparingly, if at all.
Lower Purine Alternatives to High-Risk Seafood
To reduce uric acid load while still getting seafood benefits, try:
- Tarakihi or snapper: Lean, locally available white fish.
- Calamari (squid): Generally lower in purines when grilled.
- Eggs: A protein-rich, purine-free option for variety.
- Tofu or tempeh: Useful in seafood-style dishes and low in purines.
These alternatives are versatile in recipes and commonly available.
Why White Fish Is Still Considered Low Risk
Even though all seafood contains purines, white, non-oily fish like tarakihi and snapper are considered low risk due to their relatively low purine concentration and high nutrient value. They are also easy to cook and pair well with other uric acid-friendly foods like leafy greens and whole grains.
Including these types of fish in your diet a few times a week, in modest portions, is typically well tolerated by those managing uric acid levels.
Supporting Uric Acid Balance with Uricah
Smart seafood choices are just one part of the equation. Uricah provides additional support with a natural supplement designed to help maintain healthy uric acid levels and support joint comfort. With 14 carefully selected ingredients and clear, transparent labeling, Uricah fits seamlessly into a well-rounded approach to uric acid wellness.