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List of main alkalizing foods and how to use

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Discover the list of main alkalizing foods and how to use them.

Alkalizing foods are those that, when digested in the stomach, produce alkaline residues that balance or reduce metabolic acidity, which is the acidity produced in the body and eliminated in the urine.

These foods are important for health because they protect the body against inflammation and oxidative stress, which cause cells to age and die.

Thus, the consumption of this type of food can promote longevity and prevent diseases such as diabetes, kidney stones, or cancer, for example.

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Importantly, alkalizing foods do not necessarily need to have an alkaline pH. They are classified as alkalizing because their digestion produces alkaline residues that balance or increase the metabolic pH.

There is no confirmation that the consumption of alkalizing foods is capable of causing changes in the body’s pH.

However, fruits, vegetables, vegetable fats, herbs, and spices are foods rich in antioxidants, water, fiber, and minerals that contribute to a healthy diet and help reduce the risk of diseases such as type 2 diabetes, high blood pressure, inflammatory diseases or cancer. Learn how to go on an alkaline diet.

The main alkalizing foods are:

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1. Fruits

All fresh fruits, such as avocados, oranges, grapes, watermelon, cantaloupe, and apple, are foods rich in fiber and antioxidants, in addition to helping to correct the body’s pH.

In addition, fruits also improve bowel function, increase satiety and prevent diseases such as obesity, heart attack, and high blood pressure, for example. Get to know some fruits rich in fiber. 

Although fruits such as lemons or oranges have an acidic pH, they do not acidify the body. During digestion, the acidity of the fruit is neutralized by stomach acid, which is stronger than the acid in the food.

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Therefore, acidic or citrus fruits do not interfere with the body’s acidity, being considered important alkalizing foods. See other health benefits of citrus fruits.

How to use: the consumption of fruits must be daily, in at least 3 meals, which can be breakfast, morning snack, and afternoon snack, and preferably whole, with peel and fresh. 

2. Vegetables

Fresh vegetables, such as asparagus, lettuce, tomatoes, garlic, cauliflower, cucumber, carrots, spinach, broccoli, and potatoes, are alkalizing foods because of their digestion helps to reduce acidic residues in the body, preventing the onset of diseases such as diabetes or atherosclerosis.

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By containing antioxidant functions, vegetables allow cells to be protected and healthier, helping to prevent the onset of cancer and premature aging of the skin. Discover other foods rich in antioxidants.

In addition, vegetables are rich in fiber, also contributing to the prevention of constipation and increasing satiety. 

How to use: the ingestion of vegetables must be daily and may be included in lunch and dinner, with fresh vegetables being prioritized.

3. Vegetable fats

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Vegetable fats present in foods such as nuts, nuts, flaxseeds, pumpkin seeds, and extra virgin olive oil are alkalizing nutrients, as they help to neutralize or reduce the production of acids in the body. 

It is important to emphasize that, to be considered alkalizing, vegetable oils must be minimally processed, and cold-pressed must be chosen. Learn more about olive oil’s health benefits.

How to use: the intake of vegetable fats in food should be daily, at lunch, dinner, or small meals.

4. Herbs and Spices

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Herbs and spices in general, such as turmeric, cinnamon, pepper, ginger, mint, or basil, are foods rich in antioxidants and minerals, such as potassium and magnesium, which help to lower the body’s pH, helping to preserve muscles and prevent disease like high blood pressure or obesity.  

In addition to having the potential to lower the body’s pH, herbs and spices have anti-inflammatory properties, which can be useful in treating inflammatory diseases such as rheumatoid arthritis.

How to use: Spices and herbs can be used daily to season food, in snacks, and in the form of teas, such as mint tea or lemongrass tea. Learn about other types of teas and how to prepare them.

Alkalizing vs acidifying foods

Unlike alkalizing, acidifying foods can increase the elimination of acidic waste in the urine, generate oxidative stress and contribute to the onset of diseases such as cancer and high blood pressure, for example. 

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Some of the acidifying foods are pulses, cheese, meat, fish, eggs, and processed foods such as soft drinks, instant noodles, or ice cream, which cause an increase in acidic residues in the urine. See the list of the main acidifying foods.

How food can affect the body’s pH

Foods are important for maintaining the body’s pH, as during digestion they can contribute to increasing or reducing the production of acidic waste in the body. 

Digestion of alkalizing foods helps to reduce the excretion of minerals such as calcium in the urine, which protects the kidneys against the formation of kidney stones, prevents bone damage and loss of muscle mass, for example. Therefore, the intake of alkalizing foods must be daily.

Acidifying foods, such as ice cream, soft drinks, rich in protein, such as meat, eggs, and cheeses, and refined sugar, generate an increase in the body’s acidity, which can lead to inflammatory diseases and cancer, and it is important to consume them in moderation.

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There are still no studies that prove the relationship between the ingestion of alkalizing or acidifying foods in health. Therefore, it is essential to make an appointment with a nutritionist, who will assess your diet and health history, for more adequate food planning.

Healthy recipes with alkalizing foods

Alkalizing foods can be consumed in healthy recipes, alone or together with other foods, such as:

1. Apple, orange, ginger, and cinnamon juice

Juices prepared with alkalizing foods such as fruits, ginger, and cinnamon can be a good option to consume in snacks.

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Ingredients:

• 1 apple;

• 1 orange;

• 100 ml of water;

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• 1 teaspoon of ginger;

• 1 teaspoon of cinnamon.

Preparation mode:

Wash the fruits and remove the orange peel.

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Cut the two fruits into cubes, place all the ingredients in a blender and mix until you get a homogeneous mixture.

2. Spinach sautéed with carrots, broccoli, and garlic

Stir-fried vegetables are a healthy way to consume alkalizing foods.

Ingredients:

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• 150g of spinach;

• 1 small carrot;

• 100 g of broccoli;

• 2 garlic cloves;

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• 2 tablespoons of extra virgin olive oil;

• 1 pinch of salt;

• Seasoning to taste with black pepper.

Preparation mode:

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Cooking broccoli in a pan. When they are al dente, remove from the water and cut into four parts. Wash and grate the carrots.

Chop the garlic and sauté in oil in a skillet.

Place over medium heat and add the carrot and broccoli.

Wash and add the spinach to the skillet.

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Season with salt and black pepper and cook for about 5 minutes.

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