This page - more berries for gout - was last reviewed or updated on 25 July 2014.
ELDERBERRIES FOR GOUT
Elderberries are one of the little known foods for gout. Try to get them into your gout diet as juice.
Herbalists have said for centuries that these little berries can relieve gout. But who would imagine that the tiny black (or red) elderberry, found in clusters at the tip of purple stalks on white elderflowers, would be good for gout? Not many.
Few know why elderberry juice is good for gout.
But of all the berries in the USDA database, they score highest for one key anthocyanidin - elderberries have a whopping 485 mg per 100 grams of the berry, of cyanidin. That's 10 times the amount in cherries, but it should be said that cherries contain peonidin, which elderberries do not. Elderberries also contain a significant amount of quercetin, much more than the other berries discussed here and on the other berries page. Elderberry juice concentrate also has very high amounts of cyanidin and quercetin.
Elderberries are not widely touted as one of the good foods for gout probably because they aren't used much as a food. There is elderberry jelly, and home recipes sometimes include these small berries in apple and blackberry jams. And people enjoy elderflower cordials made from the flowers, but the antioxidants are in the fruit.
Don't go rushing out to pick them. The red ones should not be ingested in any way and either colour (color) should not be eaten raw.
The best way of taking elderberries is as extracts in dietary supplements and by drinking commercial elderberry juice, which should be one of your foods for gout.
RASPBERRIES AND GOUT (both red and black)
are quite good foods for gout. Red raspberries have useful amounts of
the anthocyanidins, cyanidin and pelargonidin. Other berries have more,
but if you have an availability problem, raspberries can fill a
temporary shortage. Black raspberries are very high in cyanidin.
STRAWBERRIES FOR GOUT
Strawberries' flavonoids are another inhibitor of the enzyme cyclooxygenase (COX), the same enzyme that is inhibited by the flavonoids in cherries and by NSAIDs such as ibuprofen. Of these flavonoids, strawberries are high in pelargonidin and contain small amounts of the cyanidin, delphinidin and petunidin. Pelargonidin is the substance which makes strawberries red.
Strawberries also contain a high amount of Vitamin C. Studies have shown that it can reduce uric acid levels, by improving its excretion
THE VALUE OF BERRIES FOR GOUT - A SUMMARY
Anthocyanidins work together, in ways that are not fully understood, to maximize their healing power. And the six anthocyanidins discussed here are not the only ones. There are others, for example 25 have been found in blueberries and still more probably remain to be discovered in most, or all, berries.
And much remains to be learnt about how these amazing substances work. You should eat a variety of berries to get a balanced amount of all the anthocyanidins in your gout diet.
The top berries for gout sufferers are bilberries, strawberries, blueberries and elderberries.
This conclusion has been reached by adding up the total anthocyanidin score of all the berries and also taking into account the balance of anthocyanidins in each.
Bilberries and blueberries are best for overall balance since both have
five out of the six in significant amounts. But they don’t contain any,
or very little, pelargonidin. Therefore strawberries are included
because they contain more pelargonidin than any other berry in the USDA
database. Eat blueberries (or bilberries) and strawberries together.
Elderberries are included because they contain such a large amount of cyanidin. That said, all these berries are good foods for gout, except cranberries because of their high acidity score.
These berries are ahead of just about all other fruit in antioxidant levels. They also score well for another class of flavonoids, namely proanthocyanidins. They are good for gout and are certainly part of a natural gout remedy. That goes for berry juices for gout too.
Berries are low in purines.
Jams and preserves made from berries
Are the jams, preserves, conserves and fruit spreads of these berries a satisfactory way of eating them? The answer is yes, but with the proviso that there will be fewer flavonoids than in the raw fruit. The berries themselves and their juices should be among your regular foods for gout, and think of jams, preserves and spreads as useful additions.
Ideally purchase products that are organic, with a high fruit content and which are preferably sweetened with grape juice, rather than sugar. If they are sweetened with red grape juice they will also have some quercetin. Low glycemic index (GI) jams and preserves are also a good choice. So check food labels carefully.
Berries in season are the best, wild berries even better. When berries are not in season, buy them frozen, buy canned, or take their dietary supplements. Freeze as many as you can. Drink their juices of course.
Make you own fruit juices
Buy a real juicer (not the same as a blender). Even if you prefer commercially made juices there will be times when you run out or can't find the exact one in the shops.
If you make your own juice, how do you ensure you're getting the same recommended amount of the fruit as if you were eating the fruit itself? The answer is to make the juice from the same amount of fruit. Thus if 8 ounces (227g) of berries is recommended, make the juice from 8ozs (227g) of berries. Your own juices from fresh fruits will give you more of the flavonoids and other vita nutrients, than most commercially prepared ones.
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For good tips on juicing fruits visit: www.happyjuicer.com