10 Best Alkaline Foods to Include in Your Diet 

Introduction  

An alkaline diet works best as it involves eating non-acidic foods since the human body is built to be alkaline. Low-alkaline foods increase the risk of kidney stones, cancer, heart disease, stroke, skin disorders and auto-immune diseases. This makes it important to control how much acidic food we can have in our diets. 

Other common names for the alkaline diet are the acid-alkaline diet and alkaline ash, both of which are based on the concept of substituting non-acid foods for those that contain acids. 

Depending on the type of snack we choose, healthy food can boost our immune system and improve digestion, in addition to providing other health benefits. 

A substance’s pH level determines whether it is acidic or alkaline. The pH scale has numbers 0 through 14. 

High-alkaline substances have a high pH, while substances that are strongly acidic have a low pH. 

The standard for determining whether a solution is acidic or alkaline is 7. 

What is an alkaline diet?  

The alkaline diet is based on the idea that some foods make our body to produce acid, which is bad for us.  

The theory behind the alkaline diet is that the foods we eat have an impact on the pH balance of our blood. We remember from chemistry class that the pH scale is a way to determine how acidic or alkaline something is. The range is 0 to 14. 

0 is highly acidic 

7 is neutral 

14 is extremely alkaline  

Due to the acid-ash hypothesis, the alkaline diet is occasionally referred to as the acid-ash diet. 

Benefits of the alkaline diet  

• Alkaline foods to balance the pH in the body include vegetables, fruits, nuts and legumes. 
• A balanced pH helps with weight loss, increases energy, and promotes healthy digestion. 
• Meat, dairy and refined grains are foods with high acid content and can cause pH imbalances in our bodies. 
• One can boost health by substituting acidic foods. To benefit, increase the intake of fruits and vegetables. 

Best Alkaline foods to include in the diet  

Green leafy vegetables  

Most green leafy veggies will make our bodies more alkaline. Our parents, grandparents and health professionals frequently tell us to include more greens in our daily diets, which is for a good reason. They are a good source of vital minerals, which the body needs to perform several tasks. Include kale, lettuce, celery, parsley, arugula, mustard greens and spinach in the diet. 

Avocado  

Avocado is a superfood. They are bursting with nutrients, including vitamins E, K, C, magnesium and folate, as well as the healthy fats our cells require to grow and function properly. 

The high folate level in the fruit is advantageous. Most prenatal vitamin supplements contain additional folate, which is a known vitamin needed to lower the incidence of neural tube abnormalities during pregnancy. Although the science is still being clarified, this folate level may have anti-depressive effects. 

Tofu 

Acidic effects on the digestive system are caused by milk and other dairy products. Since it is manufactured from soy milk, tofu naturally has an alkaline pH. Tofu should be substituted for paneer to stop the acid reflux. 

Since tofu is an alkaline food made from soybeans, consuming soy-based foods will also provide many of the same health benefits. 

Tofu is a byproduct of soybean curds which is ideal as it has few calories and is a good source of protein and iron. 

Isoflavones, which are abundant in tofu and may offer protection against cardiovascular and cognitive diseases associated with ageing. 

Seasonal fruits  

Including seasonal fruits in the diet daily is good for general well-being. They are loaded with antioxidants, vitamins and minerals that support various functions of the body. Kiwi, pineapple, prunes, watermelon, grapefruit, apricots and apples are good sources of nutrient. 

Spinach  

Another popular alkaline food that is high in vitamins A and K is spinach, which comes in second place to kale. There is evidence that consuming more spinach can help control high blood pressure. Like many alkaline foods, spinach is easily metabolised by the body. 

Green leafy vegetables like kale and spinach are both high in organic nitrates, which have been shown to enhance exercise performance during cardiovascular exercises.  

Recent rat studies have even shown that spinach can successfully accelerate cognitive ageing. Most foods can have spinach added to them without the flavour being significantly altered. 

Broccoli  

Broccoli has a complete nutritional profile, and this cruciferous vegetable’s high fibre content can do wonders for digestion. Broccoli contains one of the highest quantities of flavonols, unlike many other vegetables, which is what makes it so distinctive. 

Contrary to popular belief, boiling broccoli may leach off many of the beneficial elements, whereas steaming may improve the vegetable’s antioxidant properties. When cooking vegetables, it is important to keep this in mind. 

Sweet potato  

Shakarkand, often known as sweet potato, has a mild acidic and alkaline pH balance. Sweet potatoes’ alkaline pH helps to reduce inflammation. 

Cauliflower  

It is surprising that the desi aloo gobi has an alkaline pH. The alkaline pH in the body can be balanced by eating cauliflower. This cruciferous vegetable’s strong alkaline content lowers the risk of developing cancer and also reduces inflation. 

Cucumber  

Cucumber is another good addition to the alkaline diet. They help speed up acid neutralisation and promote digestion.  

Cucumbers have a pretty good nutritional profile as well. The vitamins K, C and several B vitamins are all abundant in them.  

Additionally, there is a good amount of potassium, manganese, phosphorus, magnesium, biotin, silica, amino acids, carbohydrates, soluble and insoluble fibre, and copper.  

Cucumbers are low in calories. They also have anti-inflammatory and antioxidant effects. Consuming cucumbers regularly can cut the risk of developing heart disease, improve digestion, lower blood sugar and fight many cancers. They also keep us hydrated as they contain a lot of water. 

Beet greens  

One of the foods that are most alkaline in the world is beet greens. Despite not being the most popular green in our diets, beet greens are one of the best complements to smoothies or stir-fries due to their high alkalinity score.  

Beet greens are not just extremely alkaline but also bitter, which could assist in increasing bile production and improving fat digestion. 

Other Alkaline foods  

Certain other alkaline foods include 

• Citrus fruits  
• Nuts 
• Banana  
• Lemon  
• Seaweed and sea salt 
• Mango  
• Pear  
• Tomato  
• Root vegetables 
• Apricot  
• Onion, garlic and ginger 
• Kale  
• Blueberries  
• Eggplant  
• Green Beans  
• Raspberry  
• Peach.  

Health Benefits of the alkaline diet  

Here are the benefits of an alkaline diet and its role in several chronic illnesses. 

• Bone health – An alkaline diet helps lower the risk of osteoporosis. According to the “Acid-ash hypothesis of osteoporosis,” eating an acid-rich diet, like the Western diet, can erode the bones and cause osteoporosis by raising the calcium level in the urine and lowering the level of calcium in the body. 

• Cancer prevention – Although research has been inconclusive, a preliminary study published in 2019 in the International Journal of Cancer suggested that alkaline diets may offer protection against hormone receptor-negative breast cancer.  

• Many findings do point to one dietary change that may lower the risk of breast cancer—eating less meat and more fruits and vegetables. 

• Heart health – Eating more alkaline foods, such as fruits and vegetables, may help lower the risk of hypertension and stroke. 

• Prolonged kidney disease – Focusing on alkaline meals may also be beneficial for those who have a chronic renal illness, as too much protein strains the kidneys. An alkaline diet slows the decline of the kidneys’ blood-filtering mechanisms. 

Conclusion  

An alkaline diet, one rich in fruits and vegetables, can be a healthy way of life. Even though science is still working to understand how pH can affect our vital everyday processes, it is still far preferable to stay away from foods that are very acidic. Acidic foods can cause gastrointestinal discomfort and heartburn. 

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