Alkaline diets are eating patterns that prioritize alkaline or low-acid foods to reduce acid production in the body to maintain a healthy acid-base balance and support overall health. Some research shows that alkaline diets may protect against disease and support heart health by lowering blood pressure and cholesterol levels and helping with weight loss.

Foods such as fruits, vegetables and beans are considered alkaline, while other foods, such as meat and refined grains, are considered acidic.

Your body is constantly working to maintain a healthy acid-base balance, which is the state of having an optimal balance between acidity and alkalinity in your blood and other parts of your body.

The pH scale is a range of 0-14 that measures acidity, with 0 being the most acidic and 14 being the most basic or alkaline. Your blood’s pH is kept at about 7.4, which is slightly alkaline.

The kidneys and lungs are the main pH regulating organs; they work to maintain the somewhat neutral pH of the blood through various mechanisms. For example, the lungs exhale carbon dioxide and the kidneys excrete acid through the urine.

Your dietary choices affect your body’s ability to maintain this slightly neutral pH. Foods with a high dietary acid load (DAL) increase the workload on the body, including the kidneys, to remove acid and maintain a healthy pH.

The DAL is a measure of the acidity of your diet based on a food’s potential renal acid load (PRAL), or a food’s contribution to acid production in the body, as well as the components of a food that have an alkalizing (acid) effect. -reducing) effect in the body.

Animal proteins, such as red meatand refined grains provide a high DAL, while most plant-based foods, such as fruits, vegetables, and legumes, contribute to a more alkaline environment.

Diets high in DAL have been linked to several health problems, including an increased risk of mental health problems such as Depression as well as increased risk factors for heart disease, such as high blood pressure.

To protect and support overall health, it is recommended to follow lower DAL eating patterns and prioritize alkalizing foods such as fruits, vegetables, legumes and nuts.

Blueberry are among the healthiest fruits you can eat. They are high in plant pigments called anthocyanins, which have powerful anti-inflammatory and antioxidant effects in the body.

Studies show that consuming one-third cup of blueberries daily can reduce the risk of several health conditions, including heart disease and type 2 diabetes.

Blueberries are considered an alkaline food and have a low PRAL, making them a staple food in alkaline diets.

Unlike animal proteins, lenses has a low PRAL and is often included in alkaline diets. One cup of lentils provides 17.9 grams (g) of protein, which exceeds the protein found in two large eggs.

Lentils are also high in magnesium and potassiumwhich are minerals that contribute to a more alkaline environment by stimulating the release of alkaline precursors.

One cup of lentils provides 16% of your daily need for potassium and 17% for magnesium.

Cruciferous vegetables, sort of broccoliare usually consumed on alkaline diets because they contribute to a more alkaline environment in the body.

One cup of cooked broccoli covers 10% of your daily need for potassium and 8% for magnesiumwhich are minerals that break down to release alkaline precursors.

Like lentils, chickpeas is an excellent source of plant-based protein and is an excellent substitute for high-PRAL animal proteins, such as red meat.

One cup of chickpeas contains 14.5 grams of protein and 12.5 grams of fiberwhich supports digestive health by promoting regular and comfortable bowel movements and feeding beneficial gut bacteria.

Chickpeas are also high in minerals that form alkaline precursors, such as magnesium and potassium. One cup of chickpeas covers almost 20% of your daily need for magnesium, which plays a crucial role in maintaining the body’s acid-base balance.

Avocado have a low PRAL and are highly nutritious, providing omega-3 fatty acids, fibre, vitamins and minerals.

Avocado is rich in nutrients such as folatevitamin E, vitamin C and alkalizing magnesium, making them a smart choice for people who want to support a healthy acid-base balance.

Blackberry are packed with nutrients and phytochemicals that can improve and protect health in multiple ways.

For example, blackberries are high in anthocyanins and phenolic compounds such as quercetinwhich have potent antioxidant and anti-inflammatory effects in the body.

Studies show that blackberries have higher antioxidant activity than many other berries, such as black currants, red raspberries and gooseberries.

In addition to their high antioxidant content, blackberries have a low PRAL and are a delicious way to support your body’s acid-base regulation.

Arugula is another cruciferous vegetable that has low PRAL.

Arugula is a good source of several important nutrients, such as vitamins A, C and K, and folate. It is also rich in protective plant compounds, such as flavanol antioxidants such as quercetin and kaempferol.

Studies show that diets rich in flavonoid-containing vegetables like arugula can protect against several health conditions, including heart disease and some cancers.

Apple intake has been linked to impressive health benefits such as a reduced risk of common health conditions such as type 2 diabetes and heart disease.

Fruit, sort of applesare some of the most alkaline foods you can eat. Increasing your intake of apples and other fruits can support your body’s acid-based regulation and optimal health.

Dark green leafy vegetables, such as kale, are an important part of low DAL dietary patterns, e.g. Mediterranean diet and DASH diets.

Kale is high in alkalizing minerals. For example, a cup of boiled kale provides 27% of your daily calcium requirement. In the body, calcium breaks down into alkaline precursors, which supports a more alkaline environment.

Dark chocolate is considered an alkaline food and has a low PRAL. It is a good source of alkalizing minerals, such as magnesium. A serving of dark chocolate containing 70-85% cocoa contains 15% of your daily magnesium requirement.

In addition to magnesium, dark chocolate contains protective phytochemicals, such as flavonoid compounds such as catechins and anthocyanins. Research shows that cocoa products, like dark chocolate, have the highest flavonoid content by weight of any food, making it a healthier choice than sweets with high DALs, like refined baked goods.

Carrots are colorful root vegetables that can be enjoyed on an alkaline diet. In addition to their low PRAL, carrots are an excellent source of carotenoid antioxidants, such as lutein and zeaxanthin.

Carotenoids have powerful cell-protective properties and can help reduce the risk of several health conditions, including eye diseases such as glaucoma and age-related macular degeneration (ARMD), which is currently the leading cause of vision loss in older people.

While some foods contribute to a more alkaline environment in the body, other foods, such as red meat and refined grains, are more acidic. These more acidic foods contain nutrients such as phosphorus and sulfur-containing amino acids, which break down to release acid precursors into the bloodstream, contributing to a more acidic environment in the body.

High-acid diets are rich in animal proteins and processed foods, such as fast food and snacks.

Here are some foods and drinks to limit or avoid when trying to follow a more alkaline diet:

• Red meat
• Processed meats such as bacon
• Soda
• Salty food
• Fast food
• Refined pastries
• Cheese

While you don’t have to completely eliminate these foods, limiting your intake of foods known to contribute to high dietary acidity can support a more alkaline environment in your body, reducing the workload on acid-base regulating organs like your kidneys and lungs and protect your general health.

Studies show that a low DAL eating pattern can support your health in several ways. A study that included data on over 29,000 people found that those who followed low-PRAL diets, such as diets high in fruits and vegetables and low in red meat and refined foods, had better overall nutrient intake. They had a higher fiber intake and a more favorable potassium-to-sodium intake ratio, which is essential for acid-base regulation, than subjects following high PRAL diets.

Eating patterns with low DAL can also protect against health conditions such as depression, heart disease and kidney disease.

However, it is not necessary to eliminate all high PRAL foods from your diet. For example, dairy products, such as cheese and seafoodlike sardines, has a high PRAL but is a source of important nutrients, such as calcium, vitamin D and protein.

Although reducing foods and beverages associated with high DAL values, such as soda, red meat, processed meat, and fast food, can benefit health, overall a nutritious and well-balanced diet is most important for preventing disease and promoting optimal health.

Some foods have an alkalizing (acid-reducing) effect in the body, while other foods contain components, such as phosphorus and sulfur-containing amino acids, that contribute to acid production.

Increasing your intake of alkalizing foods, such as beans, berries, leafy greens, and dark chocolate, while reducing acid-forming foods, such as red meat and refined grains, can protect against several health conditions and help your body maintain its acid base. balance.