19
Gout Arthritis Care warns that some people Iron
People with gout are advised not to eat with arthritis have an increased risk of Some people with arthritis may be
oily fish. Gout is a type of arthritis caused osteoporosis and say that ensuring a concerned about their iron intake,
by a high level of uric acid in the body good calcium intake is very important. particularly (they may be told) if they have
which can crystallise in the joints and While cow’s milk and dairy products are decided not to eat red meat. This should
cause severe pain and inflammation. Uric indeed a source of calcium, they are not not be a concern as the British Medical
acid is produced from the breakdown of the best. This is because they contain Association and the American Dietetic
foods high in substances called purines. animal protein. Excessive amounts of Association agree that vegetarians are no
Such foods include certain meats (kidney, animal protein can upset the acid balance more likely to suffer from iron deficiency
liver, veal, turkey and venison) and fish within the body, which then takes calcium than meat-eaters. Indeed one of the
(anchovies, herring, mackerel, sardines, from the bones to neutralise the acid. largest studies of vegetarians and vegans
fish roes, mussels and scallops). Even the usually pro-dairy National in the world found that the vegans had
Osteoporosis Society says that it is a the highest intake of iron, followed by the
To avoid foods high in purines, replace good idea to avoid too much protein, vegetarians and then the meat-eaters.
animal-based foods with other sources particularly animal protein such as meat Good sources of iron include pulses, dried
of protein such as pulses, nuts and and cheese. It is also a good idea to avoid fruits and green leafy vegetables.
seeds. Other dietary measures for too much salt, fizzy drinks and caffeine for
gout include losing weight (if you are the same reason. Unlike iron from plant foods, the iron in
overweight) and avoiding excessive meat is absorbed into the body whether
alcohol consumption. Healthy sources of calcium include green it is needed or not. Thus meat can supply
leafy vegetables (broccoli, kale, spring an overload of iron (but no vitamin C
Calcium greens, cabbage, parsley and watercress and very little vitamin E). Excessive iron
A well-balanced healthy diet can help if – but not spinach), dried fruits (figs and in the diet can increase production of
you are taking strong drugs for arthritis. dates), nuts (almonds and Brazil nuts), harmful molecules called free radicals (see
In fact, it could help protect against seeds (sesame seeds and tahini – sesame Antioxidant action, page 20) linked to
some of the side-effects. For example seed paste) and pulses (peas, beans, lentils heart disease, cancer and other diseases.
steroids (such as prednisolone), can cause and soya products such as calcium-set tofu Conversely, vegetables and wholegrain
osteoporosis, particularly if you stay on and calcium-enriched soya milk). For more foods can supply as much, or as little iron
them for a long time. Plenty of calcium in information on calcium see the VVF’s fact as is required, as well as an abundance of
your diet will help reduce the risk. sheet Boning up on Calcium. antioxidant vitamins and other nutrients.
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