gout – Fruit & Stuff

Oranges, kiwi, lemon, bell pepper, strawberries, grapefruit, broccoli, cabbage, and cauliflower are a few plant foods that are rich in Vitamin C. Vitamin C has been linked to many impressive health benefits that include boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk. Because the human body cannot produce Vitamin C, it must be obtained through food sources or manufactured supplements. Opinions vary about how much Vitamin C is needed for optimal health. The Recommended Daily Allowance (RDA)–enough to prevent deficiency syndromes such as scurvy–is 90 mg for men and 75 mg for women, but the Upper Limit (UL) is 2,000 mg. Because of the known benefits of Vitamin C for prevention and optimal health, including those that have not yet been fully proven, I prefer to take a 1,000 mg supplement and to eat foods that are rich in Vitamin C every day. High-heat cooking temperatures or prolonged cook times can break down the vitamin. Because it is water-soluble, the vitamin can also seep into cooking liquid and be lost if the liquids are not eaten. Quick heating methods or using as little water as possible when cooking, such as stir-frying or blanching, can preserve the vitamin. Foods at peak ripeness eaten raw contain the most vitamin C.

Source: Harvard School of Public Health

Tomatoes provide significant amounts of Vitamin C, potassium, folate, lycopene, and Vitamin K1

Homemade Italian Tomato Sauce Recipe

The tomato is from the nightshade family native to South America. Although botanically a fruit, it’s generally eaten and prepared like a vegetable. Tomatoes come in a variety of colors, including yellow, orange, green, and purple, although red is the most widely known. There are many subspecies of tomatoes with different shapes and flavors. Here’s a guide to some of them. Tomatoes can be washed and eaten just as they are, peeling and all. They are a staple ingredient in all kinds of salads, soups, and sauces. Canned tomatoes and tomato products are widely available, but you can also use fresh tomatoes. Tomatoes provide significant amounts of

Vitamin C (28% of the RDI in one medium-sized tomato);
Potassium, an essential mineral, beneficial for blood pressure control and heart disease prevention;
Vitamin K1 for blood clotting and bone health;
Folate (vitamin B9), for normal tissue growth and cell function, particularly for pregnant women
Lycopene, an antioxidant that has been extensively studied for its beneficial health effects;
Beta carotene, an antioxidant that is converted into vitamin A in the human body;
Naringenin, a flavonoid found in tomato skin that has been shown to decrease inflammation and protect against various diseases;
Chlorogenic acid, a powerful antioxidant compound that may lower blood pressure in people with elevated levels.

WARNING: There is a positive association between eating tomato and uric acid levels similar to that of consuming seafood, red meat, alcohol or sugar-sweetened drinks. See details at this link: Tomatoes and gout

1 SMALL RAW TOMATO (100 g) PROVIDES

calories	18
carbohydrates	3.9	g
fat	0.2	g
fiber	1.2	g
protein	0.9	g
vitamin C	28%	RDI

SOURCES: HEALTHLINE