Alkaline Foods: List

Acid-base balance in the human body

The pH level - acid-base balance - is very important for the human body. All chemical reactions in the body are related to hydrogen (H+): pH indicates the concentration of hydrogen ions in various body fluids. The more hydrogen ions, the lower the pH; the fewer hydrogen ions, the higher the pH. The most important indicator is the pH of the blood. Even small deviations from the norm can lead to health problems. If the pH of the blood falls below 7.35, the blood becomes acidic. This condition is called acidosis. The opposite state - alkalosis - occurs with alkalization, that is, with an increase in pH from 7.45. Therefore, a weakly alkaline environment is considered optimal for maintaining body functions.

Signs of acidification (acidosis)

When assessing the state of the body for the presence of low pH, a combination of signs should be taken into account. The following symptoms may indicate acidosis:

• dryness and peeling of the skin;
• fragility of nails, hair loss;
• pain in muscles and joints;
• frequent viral and bacterial infections;
• headaches and dizziness;
• lack of energy.

Each of the signs can be associated with other conditions of the body, so you should take a comprehensive approach to this problem or seek help from a nutritionist.

We suggest answering the following questions to understand if you have signs of acidification (in organs, tissues and cells):

1. Do you often experience weakness, fatigue and lack of energy?
2. Do you often have heart palpitations?
3. Do you have significant hair loss?
4. Are your teeth decaying quickly?
5. Are your nails brittle?
6. Are limb fractures a frequent occurrence in your life?
7. Do you experience cramps or pain when urinating?
8. Is the smell of urine strong?
9. Have you ever been diagnosed with cystitis?
10. Do you have neuritis (pain associated with inflammation of the nerve endings)?
11. Do you often get colds?
12. Do you have a sour taste in your mouth?
13. Is your sweat smell unpleasant?
14. Are you worried about bloating, heaviness and other disorders in the digestive tract?
15. Does your skin color not look healthy?
16. Do you often use salt in your cooking?
17. Do you have depression?
18. Do you occasionally feel a sore throat?
19. Does your blood pressure often drop?
20. Are attacks of sudden weakness accompanied by a desire to eat foods containing sugar?

If you answered yes to a small number of questions from the list (from 1 to 5 points), then the pH of your body fluids is normal.

If the majority of your answers are positive (from 6 to 15 points), most likely, your body is acidic, you need to reconsider your lifestyle and diet.

The test is exploratory and requires laboratory confirmation.

The consequences of excessive acidification of the body include the appearance of stones in the gallbladder and kidneys, the deposition of salts in the joints, increased acidity in the stomach, a stable decrease or increase in blood pressure, and much more.

Causes of acidification

The change in pH in favor of an acidic state occurs for various reasons:

• malnutrition - acidifying foods predominate in the diet, such as flour products, sweets, fast food, etc .;
• improper drinking regime. Drinking insufficient water leads to electrolyte imbalance and a decrease in pH. To create an alkaline environment, it is recommended to drink alkaline water prepared on your own (adding greens, lemon) or using alkaline filters, the choice of which is wide on the market - from mobile small to stationary;
• frequent use of drugs. Most medications significantly lower the pH of the blood;
• lack of adequate physical activity - metabolism decreases and biochemical processes are disturbed;
• stress. Such a factor affects the work of the whole organism, including disturbing the electrolyte balance. This happens because the stress hormone cortisol oxidizes the body, which, in turn, leads to disruption of the detox organs and the digestive tract.

Foods that acidify the body

Foods that make the environment acidic include:

• products containing sugar (pastries, chocolate, carbonated drinks, sweets, etc.);
• animal protein in large quantities (usually red meat), the allowable amount is 1-2 times a week;
• any fast food, especially cooked by frying in vegetable oil with a low smoke point. At a certain temperature, the oil begins to smoke, releasing toxic substances and becoming unsafe for health. Such oils include sunflower, peanut, hemp, sesame, linseed, almond, soybean, pumpkin, rapeseed;
• dairy products of industrial production;
• alcoholic drinks, coffee;
• any products containing preservatives and food additives.

alkaline diet

A French medical scientist, Claude Bernard is considered the "founder" of the alkaline diet. Alkaline nutrition is also associated with the name of Marcelin Barthelot. Although he did not study nutrition at all, but the amount of heat that is released during various chemical processes. The scientist burned various products, mixed ash with water. In this way, he discovered different pH values, although such a concept did not yet exist. It was the studies of these scientists that formed the basis for studying the phenomenon of acid-base balance, as well as an alkaline diet.

The main principle of alkaline nutrition is eating foods with a pH of more than 7. The most alkalizing foods include those presented in the table:

Features of the alkaline diet

Compliance with an alkaline diet is built on certain principles:

• the main part of the products is alkalizing;
• acidifying foods are the minimum part of the diet. Animal protein is also consumed in smaller quantities;
• alcohol, coffee, industrial food are excluded from the diet;
• compliance with the drinking regime during the day at the rate of 30–35 ml per 1 kg of body weight, as well as the use of alkalizing drinks between meals;
• minimizing sugar intake;
• gradual restoration of balance between the use of alkaline and acidic foods.

The diet goes through several stages. At the first stage (the first week), the amount of acidifying products is minimized. The body adapts to the new diet. At this stage, weight is actively lost - up to 5 kg. The second stage involves more stringent nutritional requirements, while the process of weight loss slows down. At the last stage, the acid-base balance stabilizes.

An alkaline diet is recommended in the summer. In this case, intense physical activity is not recommended.

Contraindications to the alkaline diet

Alkalizing foods are not for everyone. First of all, it is not recommended for children and pregnant or lactating women, as they need a complete diet, especially protein, which is minimized with an alkalizing diet.

Athletes and people doing heavy physical work also need energy replenishment, which is quite difficult to get on an alkaline diet.

With the following pathologies, excessive consumption of alkalizing products is also contraindicated:

• diseases of the gastrointestinal tract;
• heart and kidney failure;
• osteoporosis;
• chronic diseases in the acute stage;
• urolithiasis, cholelithiasis.

In the presence of diseases, a specialist consultation is necessary!

Alkaline and acid foods

All products according to the ability of alkalization can be divided into 4 groups.

Health Benefits of an Alkaline Diet

Alkalizing nutrition by reducing acidic foods primarily helps reduce inflammation. The list of important reasons for the diet include the following:

• reduced risk of hypertension and stroke. Due to the use of alkalizing foods, inflammation and cholesterol levels are reduced, which directly affects the functioning of the cardiovascular system;
• reduction of chronic pain. These may be muscle cramps, menstrual symptoms, etc.;
• improved absorption of vitamins and minerals. It is also associated with reduced levels of inflammation;
• strengthening of immune protection - with better absorption of vitamins and minerals, the immune system becomes stronger.

Features of alkaline nutrition in various diseases

Alkaline nutrition is used for various diseases, even those that are difficult to treat with medication. However, some nuances must be taken into account:

1. with psoriasis, the menu should be based on protein (lean) dishes. Possible allergens are excluded - tomatoes, citrus fruits, chocolate. Short-term fasting is practiced with a return to the usual alkaline diet in the form of vegetable salads;
2. with gout, foods that contribute to the production of uric acid are excluded. These are alcohol, coffee, canned and smoked products. From drinks, preference is given to water, herbal teas and cucumber drink.

Grocery basket for an alkaline diet

The menu is compiled taking into account the fact that two-thirds of the products should be alkaline. How to make a grocery basket:

• From vegetables, give preference to green species, herbs and root crops. From fruits, choose lime, lemon, grapes and avocados;
• choose unrefined vegetable oils - coconut, linseed, olive. These oils contain omega-3 unsaturated fatty acids. Pay attention to such oils as almond, cedar, wheat germ oil;
• special attention should be paid to the choice of cereals. Most of them are acidifying foods, but there is an exception - lentils, millet;
• from drinks you should choose green tea, various herbal teas. Coffee contributes to the acidification of the body;
• when choosing animal protein, look at chicken, turkey, and salmon. Do not forget that the complete rejection of animal products, even as part of an alkaline diet, is dangerous for protein deficiency in the body.

Recipes for alkaline dishes

While following the principles of an alkaline diet, it is important to choose alkalizing foods from which you can prepare various dishes: soups, main courses, drinks, and even snacks.

1. Okroshka. Boil potatoes, carrots and eggs, peel and cut into cubes. Chop radish, cucumber, celery and boiled chicken. Chop up the greens. Add a spoonful of olive oil, the necessary spices to all the ingredients, pour in kefir and mix.
2. Tomato soup. Wash vegetables (tomatoes, onions, garlic) and herbs (celery, basil). Boil all ingredients together for 10-14 minutes. Puree the resulting mass in a blender or rub through a sieve, adding water to obtain the desired consistency. Add spices to taste.
3. Wheat porridge. Rinse the groats and cook for 20 minutes over low heat. Add spices to taste. Coconut oil can be added to cooked porridge.
4. Meatballs from vegetables. Boil broccoli, cauliflower and carrots. Cool and chop finely. Boil rice until half cooked. Sauté finely chopped onion and bell pepper. Mix all the ingredients, adding finely chopped greens, an egg and a little flour. Form the meatballs and send them to the oven for 30 minutes at a temperature of 180 ºC.
5. Salad with avocado. Avocado, tomatoes, lettuce, colored onion, bell pepper cut into pieces, add olive oil, spices and mix.
6. Lemon drink with cinnamon. Grind apples in a blender bowl, adding lemon juice and water. Add cinnamon to the resulting drink.

The Best Combinations of Alkalinizing Foods

1. Carrots and berries. It is the berries (blueberries, strawberries, blackberries) that enhance the alkalizing properties of carrots.
2. Oatmeal with kiwi. Kiwi has a good alkalizing effect, together with oatmeal it makes the dish not only tasty, but also useful as part of an alkaline diet.
3. Algae and asparagus. It is difficult to prepare a separate dish from these ingredients, but their combination can be used as a supplement. The substances contained in these products have a beneficial effect on the nervous system.
4. Broccoli and lemon. From these products you can cook an unusual pate that is useful for the digestive tract.

The benefits of an alkaline diet cannot be overestimated. At the same time, it is important to remember that its long-term use with non-compliance with the principles of a full-fledged diet leads to serious consequences. Therefore, it is necessary to build your diet in terms of balance and usefulness: the menu should contain both alkalizing and acidifying foods - both groups of foods have certain beneficial properties. When compiling a diet, it is important to maintain a balance that will help maintain health.