Alkaline food refers to that food has a higher Ph level of 7, which checks the acidity or alkalinity of a food or any other thing.
These types of foods are considered good for balancing the Ph level in the body.
Alkaline foods have alkalinity which means they can raise the PH level of the body, and they are not not acidic.
Understand this on the PH scale, 0 means (most acidic) to 14 (most alkaline) but 7 is considered neutral.
Moreover, our body usually has a PH level of 7:35 to 7:45.
However, overdoing it can lead to several health issues such as:
- Imbalance in nutrition
- digestive issues like bloating, diarrhea, etc
- electrolyte disturb
- consuming it for a long time disturbs your diet, resulting in difficulty in maintaining the diet
- increase the risk of bone health issues
- limit your choice
Consuming AF can reduce acidity or heartburn symptoms because AF raise the PH level, which cuts down the acid (reason for heartburn)
In a study where participants consumed AF for 12 weeks, as a result, had lower BP, and cholesterol levels, compared to a standard diet.
So if you notice any discomfort after consuming alkaline food, then you should consult the doctor, it may be some other health issue.
8 Alkaline food that you must add to your diet
There are several alkaline foods but in this post, we will talk about AF that are easily available and very common:
Seaweed is considered alkaline food, Here are why it is considered AF. here are some keypoint include:
- It is loaded with magnesium, calcium, and minerals which make it the perfect choice for alkaline diet people.
- act as a regulator that maintains the body’s natural PH level
- high in chlorophyll (found in the plant which plays a vital role in photosynthesis)
- It contains salt
- good source of fiber, and low in calories which make it ideal for weight loss
- contain antioxidants (are essential to prevent free radicals (the reason for cancer))
Researchers believe that an alkaline diet helps in fighting diseases like cancer, and bone issues by balancing the acid level of the body.
Seaweed contains heavy metals, so make sure to eat it safely.
Green veggies contain several nutrients such as:
- rich in vitamin A
- good for building your body’s natural defenses
- Vitamin C for healthy skin
- bones, and vitamin K to help your body heal itself quickly
Also contain enough water, which means adding them to your plate helps to keep you hydrated, maintaining healthy skin and hair.
Many Indian vegetables are considered alkaline food which include:
- bottle gourd
- okra (bhindi)
- Leafy green veggies (methi), and spinach are good choice
In addition, it is a perfect source of fibre, which is suitable for treating constipation and slowing down sugar absorption into the bloodstream.
Nuts and Seeds
Both are loaded with nutrients, but some nuts have higher nutrients than others, for example: Brazil nuts.
Each seed is not the same, it has its own unique nutritional health benefits which make it a brilliant alternative to nuts.
Low in carbs which have a positive impact on triglyceride and cholesterol levels make nuts a great food source.
Two different studies, 1st study from a nutritional journal showed that eating walnuts can improve cognitive work.
In addition, pumpkin seeds are the only seeds that produce alkaline, which makes it full of highly acidified diets.
Nuts contain omega-3, minerals like calcium, potassium, magnesium, vitamin E, antioxidants, vitamins, and amino acids, which make it an alkaline diet.
Contain fibre, protein, several nutrients, and mineral which make it the same as good as other alkaline foods.
Legumes like (beans, chickpeas, and lentils) make this a good source of protein, and versatile means you can enjoy it in different ways like:
- In soup
Some new studies or research have shown that legumes may help in improving gut health and also able to reduce swelling
How this alkaline diet is good for health here are:
- It is good for heart health: because it contains potassium, and magnesium which regulate BP and prevent blood clots.
- decrease the risk of cancer: because contains antioxidants (prevent free radicals responsible for cancer)
- Control blood sugar level
- Lower the cholesterol level: because contains fibre (which sticks with cholesterol and removes it from the body)
- help in weight loss: due to being low in calorie, and high in fibre, so if you find food that helps in weight loss, then legumes is a good option.
Not all fruits are considered alkaline fruits some fruits such as bananas, avocado, berries, figs, and melons.
Avocado: contains a lot of water and fibre, which make it perfect for fruit salad, and can increase carptenoid antioxidant absorption.
Banana: It is a healthy, tasty, and easy-to-consume food, which is filled with nutrients and is a common breakfast staple across the globe.
It is a good source of fibre, natural sugar, carbs, potassium (too much potassium in the body leads to hair loss) and other minerals.
When eaten properly, bananas, the best source of good carbs, can help people gain weight.
Figs: Figs PH level is around 6.5 to 7, which we can consider it alkalinity food also an excellent source of several nutrients including:
- Good source of fibre
- contain antioxidants that reduce inflammation, free radicals
- food source of minerals, and nutrients such as – potassium, calcium, vitamin K and B6
- promote healthy gut bacteria
Some research reveals that figs can fight some cancer types and tumours, but other research is still needed.
Lemons: High in vitamin C, and antioxidants which make it a good choice for asthma patients, and also strengthen the immune system.
Melon: It is a good source of vitamins, minerals, antioxidants, vitamin C, potassium, and lycopene.
So adding it to your diet may help with heartburn, and constipation, prevent dehydration, and reduce the chance of cancer risk.
It is a good source of antioxidants, fibre, and vitamins, like C, and research has shown that it can improve immunity, prevent cancer risk, etc.
2 studies from different journals, 1st from a nutrition journal found that blueberries can help in improving cognitive function.
IInd study displays that strawberries can help reduce the risk of cancer.
Another study from Oxidative medicine and cellular longevity showed that raspberry can help ease inflammation.
In addition, berries are the best way to add to your diet.
There are lots of herbs and species some of which are excellent in reducing inflammation, and even able to fight cancer cells.
Here are top herbs and spices that are excellent sources of alkaline such:
Ginger: It is used in a wide range of treatments including, poor digestion, tuberculosis, fevers, and diabetes.
Also has long been revered as a natural remedy for upset stomachs, especially good for pregnant women.
Basil: Its tea is very beneficial and popular due to its anti-inflammatory, and antioxidant agents which prevent several illnesses.
Turmeric: It has anti-inflammatory, anti-biotic, bacteria, anti-oxidant, and anti-cancer properties which have several benefits including:
- Good for diabetic patients
- fight with infection
- reduce menstrual difficulties
- may treat ulcers
- improve digestion
- wound healing
- help in reducing acne
- may treat liver diseases
- work as an anti-septic
But overdoing it may show you its cons side, some studies have shown that turmeric has several pros and cons (when it overdo it)
During one study, 34 healthy volunteers were given increasing doses of curcumin ranging from 300 to 12,000 mg, of which 7 participants experienced:
Cinnamon: It is commonly used in bark and powder form which is normally used in cooking to prevent digestion issues (5)
Its extracts are rich in antioxidants, anti-inflammatory, digestion simulation, and prevent oxidative stress.
Citrus fruits are considered those which you feel juicy, slight, sour, and tingly refreshing flavour (2)
Which is loaded with vitamin C, and fibre, and boosts the immune system (which prevents heart, TB, and even cancer risk)
Several studies have shown that citrus fruits help in memory, boost the immune system, and reduce swelling.
Another study points out that these fruits contain flavonoids which may help protect against cancer (3)
Alkaline foods are rich sources of potassium, vitamins, minerals, and other nutrients, and some of them are fully loaded with protein.
But with these alkaline foods, you have to add other food sources like dairy products, pulses, corn, rice, etc.
If you notice any discomfort, then should consult to doctor, it may be some other health concern.