Seafood is an important source of food in many cultures thanks to its nutritional value, such as high-quality proteins, Omega-3 fatty acids, vitamins, and minerals. Still, there are some difficulties in this case for people who suffer from gout, for example, seafood has different degrees of purines. Purines are substances that exist in several foods and drinks, when metabolized in the body they are converted to uric acid which accumulates in the joint and leads to gout symptoms when taken in large proportions.
What Are Purines?
Purines, found in plants and animals, are essential for DNA and RNA formation. Excessive uric acid levels can cause gout attacks, so regulating purine consumption is crucial for those with gout or hyperuricemia.
Purine Content and Squid
Squid refers to calamari and the most consumed sea foods available in restaurants through grilling, frying, or in soups and salads. It appears that it is sheltered from three classes of nutrients of concern, which include Vitamin D, calcium, and potassium but it contains high levels of purine.
Squid can be considered to be in the moderate range of high-purine food, with an average of 135-150mg/100g. Purine contents of food mean the number of purine per 100 grams of food; any food containing above 200 mg of purine content is considered high in purine hence not among the highest purine content foods but rather the low range but still HIGH in purine contents is the squid. Still, it is not in the low-purine category either and that is any less than 50 milligrams per 100 grams.
Advantages of Squid with Purine Content
Squid has moderate amounts of purines, it has many nutritional benefits that could be of great help in a balanced diet.
1. High in Lean Protein
Squid is also very rich in lean protein, which plays an important role in muscles’ repairing and building as well as a body’s general functioning. Squid is highly recommended for persons who want to increase their intake of high-quality protein since this nutrient is very vital when it comes to tissue formation as well as the maintenance of our tissues.
2. Rich in B Vitamins
Squid is also a house of B vitamins especially, vitamin B12. Vitamin B12 is concerned with the well-being of nerves and the formation of blood and also helps in brain function. Deficiency of B12 causes fatigue, nerve disorder as well as anemia and therefore should form part of your diet.
3. Abundant in Essential Minerals
Squid is rich in minerals like selenium, phosphorus, and zinc, which protect cells, and aid in bone formation, energy provision, immune response, wound healing, and DNA formation.
4. Key to Moderation
For those targeting a low-purine diet for reasons such as gout, then good news, squid should be taken sparingly but is still okay. Eating squid in moderation and at the same time ensuring that you take other foods low in purines will ensure that you get the nutrients that come with squids without having to worry about the level of uric acid that it has in your body.
Squid and Other Seafood Comparison
Now let’s take a brief look at how much purines are present in squid concerning other types of seafood. In gout diets, some seafood is richer in purines than others and therefore safer for people with gout.
1. Salmon
Salmon fish is packed to the rafters with nutritional benefits and one of the most important nutrients that can be gleaned from salmon is the omega 3 fatty acids. While comparing the purine content of salmon with other types of seafood, it is found that it contains a moderate amount of purine, that is, 68 mg of purine per 100 grams of salmon.
2. Mackerel
Mackerel fish is a kind of fish which is a high nutritional value but contains higher levels of purines. In the high-purine foods group, the serving has about 200 mg of purines per 100 grams. Despite the many health benefits of mackerel, its consumption should be restricted in people with gout or high levels of uric acid.
3. Anchovies
A small oily fish that contains very high amounts of purines includes anchovies. Anchovies have a purine content of about 410 mg per 100 gm.
4. Sardines
Sardine fish contain about 480 mg of purine per 100 gm which makes it fall into the list of high-purine seafood. This should be better avoided or consumed sparingly by those having gout as these foods raise the levels of uric acid a lot.
5. Shrimp
Shrimp is another dietary product of the sea that is popular among people all over the world. The purine content of shrimp is moderately high, according to the purine chart, similar to squid, it contains about 140mg of purine per 100 grams. Despite being very rich in nutrients, shrimp should not be taken too often, especially for those with gout problems.
6. Lobster
Fish is another category of meats that also has a moderate content of purines; lobster, for instance, is considered to be an exotic product that is associated with luxury, although the content of purine bases in it is more than in the previously mentioned types of fish.
7. Crab
Seafood is known to be low in purine content and out of all the seafood, crab has about 85mg of purine per 100g. This makes crab better than other seafood for people who wish to continue consuming proteins without affecting their uric acid levels. Crad although not as low as some fish varieties, crab, can be reincorporated into the diet more freely in gout.
Conclusion
Despite its higher purine content than salmon or crab, squid can be beneficial for people with gout or hyperuricemia when consumed in moderation. Its nutritional benefits are significant, but it should be considered alongside other seafood options. Squid can be a part of a low-purine meal plan or overall diet plan for those with gout.
