Diet & Health; choosing a Diet for Health & Longevity!

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Diet & Health; choosing a Diet for Health & Longevity!

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♦ Corollaries of every Diet; Purines & Uric Acid - their impact on your Health![β][ι][κ]

Acid & alkaline: how to avoid degenerative Disease, Hyperuricemia & general ill Health by selecting health-building Foods.

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You become what you eat: Choose wisely!

Purines are the building blocks of DNA and RNA (nucleic acids; adenine, guanine, hypoxanthine, xanthine) and are found in every living organism; probably the most abundant molecule in nature.
The two sources of purines our body must process are endogenous and exogenous; i.e. originating from bodily processes, such as the breakdown of cells, and from the foods we eat.
During the metabolic process these purines are broken down into the end product of uric acid (C5H4N4O3), which needs to be excreted or it will form crystals in places like the kidneys, joints and soft tissue.
If there is a buildup of uric acid in the body from the break down of high protein animal foods then Hyperuricemia ensues which can lead to a host of diseases. [γ][Δ]


Reduction of pH level from the
pH 7.4 norm


The consequences of diet-induced metabolic
acidosis by overloading the Kidneys with a
purine rich diet metabolised to uric acid!


Much has been written about acid/alkaline diets, and there is ample evidence that overall a more alkaline diet is highly beneficial for health and recovery from disease.
As always, a balanced approach is advisable and also necessary. [ι]

First, acidic condition forming foods just can't be avoided, and second they are necessary, in moderate amounts, for optimal metabolic functioning and a host bodily process.

The Uric Acid and PRAL scores (Potential Renal Acid Load) below are only provided as a guide to selecting foods which are deemed to either increase, or reduce the acid load on kidneys and as such could overall be detrimental or beneficial to health.

• Both scores can be used as a guide to avoid highly acidic foods and selecting more alkaline foods, which scientific studies have shown to:
  • Reduce the acid load on kidneys [γ][ε]
  • Provide more beneficial nutrients; vitamins, minerals and fiber, for good health, longevity and recovery from disease. [β][κ]
  • Improve the K/Na, Potassium/Sodium balance which is beneficial for health and recovery from disease. [α]
  • That an alkaline diet resulted in an increase in growth hormones which in itself is highly beneficial for health and recovery from many diseases.
  • To reduce the intake of saturated fats and thus preventing heart disease and many other degenerative diseases like cardiovascular disease, cancer, chronic respiratory diseases and diabetes. [Δ]
  • Decrease salt intake which leads to hypertension, hardening of the arteries and kidney disease.

♦ Selecting a more alkaline, healthy and balanced diet based on:

Vegetables PRAL Score Uric Acid mg/100g
Spinach -14.0 61
Carrot -5.7 2.5
Pumpkin -5.6 66.3
Celery -5.2
Cucumber -5.0 11.1
Chinese Cabbage, Bok Choi -5.0 8.2
Daikon / Oriental Radish -4.89
Radish -3.7
Broccoli -3.6 81.8
Starch/Carbohydrates PRAL Score Uric Acid mg/100g
Sweet Potato -8.15 20.1
Potato -6.08 7.5
Whole-meal Bread -3.55
Spaghetti/Pasta 2.22
Brown Rice 2.3 43.7
Oats 2.8
Millet 2.93
Protein PRAL Score Uric Acid mg/100g
Textured Vegetable Protein, dry -10.58
Beans -9.6
Soymilk -1.6 25.8
Tofu 2.25 23.3
Lentils 3.5
Tempeh 5.7
Fats & Oils PRAL Score Uric Acid mg/100g
Avocado/Avocado Oil [ζ][η][θ] -8.2
Nuts (Hazelnuts) -4.1
Peanuts -2.9
Sesame -0.17
Sesame Oil 0.3
Rice Bran Oil 0
Beverages PRAL Score
Cocoa -9.9
Carrot Juice -4.8
Mixed Vegetable Juice -3.6
Green Tea -1.2
Water 0
Snacks/Deserts/Fruits PRAL Score
Raisins -21
Dates -11.9
Avocado -8.2
Bananas -6.9
Kiwifruit -4.1
Hazelnuts -2.8
Pineapple -2.7

[ζ] Avocado/Oil contains:
Total Fat: 14g/100g
* Polyunsaturated Fat: 1.8g/100g (Omega-6)
* Monounsaturated Fat: 9.8g/100g (Omega-3)
(* These fats help lower LDL (bad) cholesterol.)[η][θ]

♦ Acid/alkaline scale:


The pH of blood must be kept constant at
a mildly alkaline pH 7.4
♦ It is mainly the kidney's, but also the lung's job to keep the blood's pH at a constant alkaline state, or acidosis/hyperuricemia will ensue with all its detrimental implications for ill health.

(While the PRAL Score Formula has been challenged for its assumption that an increase in phosphate increases the PRAL Score and should increase urinary calcium loss and result in a negative calcium balance in bone, it can be a useful guide in selecting alkaline foods. [α])


PRAL formula:
PRAL (mEq / 100 g) = 0.49 x protein (g/100 g) + 0.037 x phosphorus (mg/100 g) − 0.021 x potassium (mg/100 g) − 0.026 x magnesium (mg/100 g) − 0.013 x calcium (mg/100 g)

♦ Following a Table listing Foods sorted according to their Uric Acid conversion during metabolism and their PRAL Score.
The second Table below is sorted according to their PRAL score.


• Negative PRAL scores indicate alkaline foods while positive scores list acidic foods:
Foodstuffs Total Purines Uric Acid mg/100g Pral Score
Chicken Liver 312.2 363.1 20.49
Parsley 288.9 341.3 -11.13
Shrimp 273.2 321.1 12.56
Beef Liver 219.8 255.5 22.73
Rainbow Trout 180.9 216.8 10.8
Oyster 184.5 213.5 1.88
Squid, Spear Squid 160.5 190.0 9.37
Beef Topside 143.5 173.8 12.5
Chicken Breast 141.2 171.8 16.5
Clam, Mussels, Shellfish 145.5 171.5 11.1
Mackerel 139.3 171.5 7.28
Chicken Wing 137.5 168.1 13.93
Octopus 137.3 159.7 8.69
Salmon; canned 132.9 159.7 14.0
Salmon 119.3 146.2 11.5
Tuna Canned 116.9 142.9 10.09
Pork, Rump 113 137.8 7.9
Beans 128 -9.6
Fish, Carp 103.2 126.1 11.75
Sheep, Mutton 96.2 117.7 11.58
Raisins 107 -21
Broccoli 70 81.8 -3.6
Processed Fish; Fish Balls 67.6 80.7 7.72
Bacon 61.8 75.6 16.56
Bamboo Shoots 63.3 74 -8.0
Cauliflower 57.2 67.2 -1.3
Fig 64 -4.88
Sesame 62 0.3
Sausage, Frankfurter 49.8 60.5 10.6
Eggplant 50.7 58.7 -3.4
Peanut 49.1 57.1 6.2
Rice, brown 37.4 43.7 2.3
Dates 35 -11.9
Cheese 32 34.0
Wheat Bread white 25.8 30.3 -3.55
Rice, polished 25.9 30.3 1.7
Soymilk 22 25.8 -1.6
Shiitake, fresh 20.8 24.4 -1.4
Tofu 20 23.3 2.25
Avocado 18.4 21.8 -8.2
Garlic 17 20.1 -2.6
Sweet Potato 17 20.1 -8.15
Pineapple 19 -2.21
Corn 11.7 13.7 *
Asparagus 10.2 12 -2.2
Cucumber 9.4 11.1 -5.0
Chinese Cabbage 7 8.2 -5.0
Potato 6.5 7.5 -6.08
Cabbage 3.2 3.8 -4.3
Tomato 3.1 3.7 -4.1
Banana 3 3.5 -6.9
Onion 2.3 2.7 -2.0
Carrot 2.2 2.5 -5.7
Strawberry 2.1 2.4 6.8
Additional Foods; No Uric Acid Data
Ice Cream 28.7
Tamarind, raw -11
Textured Vegetable Protein dry -10.58
Seaweed -4.8
Papaya -4.03
Mango -3.01
Cocoa -9.9

♦ Table sorted according to PRAL Score:

Foodstuffs Total Purines Uric Acid mg/100g Pral Score
Raisins -21
Dates -11.9
Parsley 288.9 341.3 -11.13
Tamarind, raw -11
Textured Vegetable Protein dry -10.58
Cocoa -9.9
Beans * * -9.6
Avocado 18.4 21.8 -8.2
Sweet Potato 17 20.1 -8.15
Bamboo Shoots 63.3 74 -8.0
Banana 3 3.5 -6.9
Potato 6.5 7.5 -6.08
Carrot 2.2 2.5 -5.7
Cucumber 9.4 11.1 -5.0
Chinese Cabbage 7 8.2 -5.0
Fig -4.88
Seaweed -4.8
Cabbage 3.2 3.8 -4.3
Tomato 3.1 3.7 -4.1
Papaya -4.03
Broccoli 70 81.8 -3.6
Wheat Bread, white 25.8 30.3 -3.55
Eggplant 50.7 58.7 -3.4
Mango -3.01
Garlic 17 20.1 -2.6
Pineapple -2.21
Asparagus 10.2 12 -2.2
Onion 2.3 2.7 -2.0
Soymilk 22 25.8 -1.6
Shiitake, fresh 20.8 24.4 -1.4
Cauliflower 57.2 67.2 -1.3
Sesame 0.3
Rice, polished 25.9 30.3 1.7
Oyster 184.5 213.5 1.88
Tofu 20 23.3 2.25
Rice, brown 37.4 43.7 2.3
Peanut 49.1 57.1 6.2
Strawberry 2.1 2.4 6.8
Mackerel 139.3 171.5 7.28
Processed Fish; Fish Balls 67.6 80.7 7.72
Pork, Rump 113 137.8 7.9
Octopus 137.3 159.7 8.69
Squid, Spear Squid 160.5 190.0 9.37
Tuna Canned 116.9 142.9 10.09
Sausage, Frankfurter 49.8 60.5 10.6
Rainbow Trout 180.9 216.8 10.8
Clam, Mussels, Shellfish 145.5 171.5 11.1
Salmon 119.3 146.2 11.5
Sheep, Mutton 96.2 117.7 11.58
Fish, Carp 103.2 126.1 11.75
Beef Topside 143.5 173.8 12.5
Shrimp 273.2 321.1 12.56
Chicken Wing 137.5 168.1 13.93
Salmon; canned 132.9 159.7 14.0
Chicken Breast 141.2 171.8 16.5
Bacon 61.8 75.6 16.56
Chicken Liver 312.2 363.1 20.49
Beef Liver 219.8 255.5 22.73
Ice Cream 28.7
Cheese 32 34.0


  • [a] The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health?
    When it comes to the pH and net acid load in the human diet, there has been considerable change from the hunter gather civilization to the present.
    With the agricultural revolution (last 10,000 years) and even more recently
    with industrialization (last 200 years), there has been an decrease in potassium (K) compared to sodium (Na) and an increase in chloride compared to bicarbonate found in
    the diet.
    The ratio of potassium to sodium has reversed, K/Na pre-viously was 10 to 1 whereas the modern diet has a ratio of 1 to 3.
    It is generally accepted that agricultural humans today have a diet poor in magnesium and potassium as well as fiber and rich in saturated fat, simple sugars, sodium, and chloride as compared to the pre-agricultural period.
    This results in a diet that may induce metabolic acidosis which is mismatched to the genetically determined nutritional requirements.
    With aging, there is a gradual loss of renal acid-base regulatory function and a resultant increase in diet-induced metabolic acidosis while on the modern diet.
    A low-carbohydrate high-protein diet with its increased acid load results in very
    little change in blood chemistry, and pH, but results in many changes in urinary chemistry.
    Urinary magnesium levels, urinary citrate and pH are decreased, urinary calcium,
    undissociated uric acid, and phosphate are in-creased.
    All of these result in an increased risk for kidney stones.
    Gerry K. Schwalfenberg; University of Alberta, Suite No. 301, 9509-156 Street, Edmonton, AB, Canada T5P 4J5


  • [β] Nutrient Intake Is Associated with Longevity
    Characterization by Metabolites and Element Profiles of Healthy Centenarians

    Abstract:
    .... Seven characteristic components closely related to the centenarians were identified, including acetic acid, total SCFA, Mn, Co, propionic acid, butyric acid and valeric acid.
    Their concentrations were significantly higher in the centenarians group (p < 0.05).
    Additionally, the dietary fiber intake was positively associated with butyric acid contents in feces (r = 0.896, p < 0.01), and negatively associated with phenol in urine (r = −0.326, p < 0.01).
    The results suggest that the specific metabolic pattern of centenarians may have an important and positive influence on the formation of the longevity phenomenon.
    Conclusions
    The results indicated that the unique metabolic pattern of the LRC (100 years plus) group may have an important and positive influence on the formation of the longevity phenomenon.
    • Elevated dietary fiber intake should be a path toward health and longevity.
    PMID: 27657115 PMCID: PMC5037549 DOI: 10.3390/nu8090564


  • [γ] Purine-rich foods, protein intake, and the prevalence of hyperuricemia: The Shanghai Men’s Health Study
    In this study of 3,978 middle-aged men living in Shanghai, we found that intake of protein from animal sources and seafood was associated with higher prevalence of hyperuricemia, while soy products appeared to decrease hyperuricemia risk.
    The associations of animal protein intake and plant protein intake with hyperuricemia were not independent of each other.
    Protein from animal sources was significantly associated with prevalence of hyperuricemia.
    PMCID: PMC3150417 NIHMSID: NIHMS269905 PMID: 21277179

  • [Δ] Dietary acid load: Mechanisms and evidence of its health repercussions.
    Currently, chronic noncommunicable diseases (CNDs) represent a public health problem, accounting for 70% of deaths in developing countries.
    • The main CNDs are cardiovascular disease, cancer, chronic respiratory diseases and diabetes.
    Historically, an association has been reported between the feeding pattern and the development or progression of metabolic disorders and CNDs.
    In recent years one aspect that has received attention is the impact of the micronutrient profile on the maintenance of acid / base equilibrium, describing the deleterious impact of metabolic acidosis (MA) on health status.
    The objective of the present review is to analyze the available evidence of the dietary acid load in different clinical conditions.
    Conclusions
    According to the literature, the type of diet can profoundly affect the organism by providing acid precursors or bases.
    Diets with high acid load produces changes in the acid base balance.
    There is an association between low-grade metabolic acidosis with the development of chronic noncommunicable diseases.
    The implementation of strategies aiming to reduce the acid load of the diet through nutritional interventions may have a positive impact on health
    PMID: 30737117 DOI: 10.1016/j.nefro.2018.10.005

  • [ε] A Vegan Diet Is Associated with a Significant Reduction in Dietary Acid Load: Post Hoc Analysis of a Randomized Controlled Trial in Healthy Individuals

    • Our results confirm the hypothesis that a short-term (isocaloric) vegan dietary intervention effectively reduces DAL (Daily Acid Load) in healthy individuals, whereas a meat-rich diet increases it.

    Our results are consistent with the majority of intervention studies investigating the DAL-lowering effects of various plant-based diet patterns.
    In a recently published trial, Kahleova et al. randomized 244 overweight adults to either an ad libitum low-fat vegan diet (LFVD) or a control diet.
    The LFVD predominantly included grains, legumes, vegetables and fruits and was characterized by a targeted macronutrient distribution of ~75% of energy from carbohydrates, 15% protein and 10% fat.
    The control group was requested to avoid any dietary modifications.
    After 16 weeks, median PRAL and NEAPF scores fell significantly in the vegan intervention group (−24.3 (−28 to −20.5) mEq/day and −25.1 (−29.1 to −21.1) mEq/day, respectively).

    PMCID: PMC8507786 PMID: 34639299

  • [η] The Role of Omega-3 Fatty Acids in Reverse Cholesterol Transport: A Review
    The beneficial effects of omega-3 polyunsaturated fatty acids (n-3 PUFAs) on cardiovascular disease have been studied extensively. However, it remains unclear to what extent n-3 PUFAs may impact Reverse Cholesterol Transport (RCT). RCT describes a mechanism by which excess cholesterol from peripheral tissues is transported to the liver for hepatobiliary excretion, thereby inhibiting foam cell formation and the development of atherosclerosis.
    Based on current knowledge, we conclude that n-3 PUFAs may beneficially affect RCT, mainly by influencing high-density lipoprotein (HDL) remodeling and by promoting hepatobiliary sterol excretion.
    Conclusions
    * n-3 PUFAs have a positive impact on atherosclerosis and CVD, a major concern of today’s health care systems. It is important to emphasize that the positive effects of n-3 PUFAs on CVD are thought to be mediated by diverse mechanisms, including the alteration of physical and chemical properties of cellular membranes, direct interaction with, and modulation of, membrane channels and proteins, regulation of gene expression via nuclear receptors and transcription factors, changes in eicosanoid profiles, and conversion of n-3 PUFAs to bioactive metabolites, which may promote ischemia-induced myocyte healing.
    PMID: 28984832 PMCID: PMC5691715 DOI: 10.3390/nu9101099



  • [θ] Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial.
    BACKGROUND:
    Avocados are a nutrient-dense source of monounsaturated fatty acids (MUFA) that can be used to replace saturated fatty acids (SFA) in a diet to lower low density lipoprotein cholesterol (LDL-C).
    CONCLUSIONS: Inclusion of one avocado per day as part of a moderate-fat, cholesterol-lowering diet has additional LDL-C, LDL-P, and non-HDL-C lowering effects, especially for small, dense LDL. Our results demonstrate that avocados have beneficial effects on cardio-metabolic risk factors that extend beyond their heart-healthy fatty acid profile.
    J Am Heart Assoc. 2015 Jan 7 ;4(1):e001355. Epub 2015 Jan 7. PMID: 25567051


  • [ι] Plant-based foods and prevention of cardiovascular disease: an overview
    Evidence from prospective cohort studies indicates that a high consumption of plant-based foods such as fruit and vegetables, nuts, and whole grains is associated with a significantly lower risk of coronary artery disease and stroke.
    Conclusion:
    In conclusion, substantial evidence indicates that plant-based diets including whole grains as the main form of carbohydrate, unsaturated fats as the predominate form of dietary fat, an abundance of fruit and vegetables, and adequate n−3 fatty acids can play an important role in preventing Cardio Vascular Disease.
    Such diets—which have other health benefits, including the prevention of other chronic diseases—deserve more emphasis in dietary recommendations.
    PMID: 12936948 DOI: 10.1093/ajcn/78.3.544S


  • [κ] Diet-Induced Low-Grade Metabolic Acidosis and Clinical Outcomes: A Review
    Abstract
    Low-grade metabolic acidosis is a condition characterized by a slight decrease in blood pH, within the range considered normal, and feeding is one of the main factors that may influence the occurrence of such a condition.
    The excessive consumption of acid precursor foods (sources of phosphorus and proteins), to the detriment of those precursors of bases (sources of potassium, calcium, and magnesium), leads to acid-base balance volubility.
    If this condition occurs in a prolonged, chronic way, low-grade metabolic acidosis can become significant and predispose to metabolic imbalances such as kidney stone formation, increased bone resorption, reduced bone mineral density, and the loss of muscle mass, as well as the increased risk of chronic diseases such as type 2 diabetes mellitus, hypertension, and non-alcoholic hepatic steatosis.
    Conclusions:
    The excessive release of acids into the bloodstream may predispose to various metabolic imbalances, such as increased mineral excretion, insulin resistance, and the stimulation of glucocorticoid hormone release.
    Such imbalances are associated with an increased risk of non-comunicable diseases. Taking into account the acidifying potential of the western food standard of the vast majority of countries and the increase in the incidence of chronic diseases worldwide, it is necessary to encourage public policies that stimulate the intake of fruits and vegetables in the course of life, so that there is no volubility in the acid-base balance and the risk of chronic diseases is attenuated.
    Nutrients 2017, 9(6), 538; https://doi.org/10.3390/nu9060538
Hуgιєια; Goddess of Health!
It's incumbent upon every individual to take responsibility for their own health!
Real Healthcare is where the underlying causes are addressed.
The Body can heal itself, but only if given the right conditions!
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