Alkaline nutrition: principles, menus, recipes

Today you can often hear from nutritionists that nutrition should not only be balanced in proteins, fats and carbohydrates, but also have the right PH. This is nothing but a balance between acidic and alkaline products. What is the difference between them, and how do they affect the state of the human body? Today we will deal with this.

alkaline food

A little physiology

Human blood has an alkaline character, which plays a large role for the proper course of metabolic processes. To maintain the level of PH at the proper level, you must definitely eat right. In the diet, 80% of alkaline products and 20% acidic are isolated. In this case, the average Russian is usually the opposite. Today we will talk about what alkaline nutrition is and how it can affect the state of the body.

PH violation and its consequences

During the metabolism of food, acids (uric, lactic) are formed, and of course, they enter into a chemical reaction with alkalis of blood and lymph. A neutralization reaction occurs. But if acid-gene products predominate in the diet, then the body cannot cope with them. The acidification of the body begins, and we feel fatigue and headache, loss of appetite and nervous tension.

There are other signs by which you can understand that you need to urgently master alkaline nutrition. The body uses sodium to lower acidity. Sometimes there are not enough reserves, and when the level of acidity goes off scale, calcium is used to neutralize it. It is good if it is supplied in sufficient quantities with food, but most often it is washed out of the teeth and bones. This leads to the development of osteoporosis.

acid-base nutrition

It is important to know

We did not just decide to deal with what alkaline nutrition is. Chronic increased acidity is an abnormal condition in which the processes of degeneration and aging of the body are accelerated. You need to know that all the toxins in our body are in the form of acids. To prevent their accumulation, it is necessary to eat foods that are directly opposite.

That is why it is very important to know which products are acidic and which are alkaline. Calcium and magnesium, sodium and potassium, iron and manganese, which are found in foods, create an alkaline effect. But sulfur, iodine, phosphorus, lactic acid, on the contrary, contribute to acidification. Alkaline nutrition implies that you understand well what exactly you eat and how it affects the state of the body.

Make a list

He must be in your kitchen every day, before his eyes, until you learn how to divide products into two categories. Acid-alkaline nutrition is balanced, it is not a diet that implies the complete exclusion of one for the sake of the other. It is just a different way of life. Analyzing the list of acidic foods, we begin to understand that it is they that form the basis of our nutrition. These include:

  • All sweets and sweets that contain white sugar. Try to accustom yourself to drink tea with sweetness on fructose, dates and honey.
  • All products of animal origin. This list can be continued for a very long time, but everyone understands that it is meat and eggs, fish and poultry.
  • Dairy and sour-milk products also occupy an honorable place among potentially acidic ones.
  • All grains and legumes that are traditionally considered healthy foods.
  • Semi-finished products.
  • Fats and oils, and with them all fried foods.
  • Nuts and seeds.
  • Tea, coffee and alcohol, as well as carbonated drinks.

Acidic and alkaline foods should be in our diet daily. None of them can be called harmful, it is all a matter of proportions. The above products are useful in small quantities, and they must be supplemented with a side dish that can neutralize the resulting acid.

acid and alkaline foods

Alkaline foods

We will not reveal anything new to you here. The principles of a healthy diet reiterate absolutely the same. Animal products (meat, butter, milk) should make up 20% of the meal, and vegetables are the best complement. Alkaline foods include all fruits, including citrus fruits, so don't be afraid to eat oranges and drink tea with lemons. This also includes all fresh vegetables and green root vegetables. The only exceptions are legumes. But sprouted chickpeas or peas change their properties to the opposite, so they can be safely eaten.

Additions and useful notes

As with any rule, there are some exceptions. For example, any cereals are moderately acidic, but this indicator is enhanced after grinding. Therefore, brown rice and green buckwheat are more preferred. Hardly digestible legumes when germinated become less acidic. Fresh, raw milk is alkaline, while heated or boiled milk becomes sour.

alkaline food menu

The principles of alkaline diet

If you have never thought about PH products before, not everything may be safe in your body. Therefore, certain measures will be required to put it in order. Most often, an alkaline diet lasts about 3-4 weeks, during which the body manages to clear itself of acidic waste.

In fact, it’s difficult to call it a diet. Most likely, we will simply repeat the principles of building a healthy diet. The result is classic alkaline nutrition. The menu is based on a ratio of 80% alkaline products and 20% acidic. At the same time, you need to eat very slowly, savoring and chewing every bite. After eating it is permissible to drink a cup of herbal tea, but after 19:00 it is worth giving the body the opportunity to relax.

You need to start the day with yellow and green vegetables, while plant food can be eaten raw or boiled. The best option is salads that are seasoned with natural oil or lemon juice. Fruits and dried fruits perfectly complement other dishes. Twice a week you can eat fish, meat in moderation every day, cereals three times a week.

Main menu

The ultimate goal is an alkaline environment that is natural to the body. Food here plays a very direct role. So, the notorious 80% of the diet should be in the following foods :

  • Cereals: buckwheat and brown rice, oats.
  • Fruits: almost any, this may include lime and lemon, avocado and pears, figs and dates.
  • Vegetables: the largest category. You can cook for yourself baked potatoes and cauliflower, beets and garlic, fresh herbs, cucumbers and tomatoes.
  • Nuts, pumpkin and sunflower seeds, almonds and walnuts.

Supplement them with acidic foods. They can be divided into three groups.

  • Plant foods that include legumes, nuts, and cereals.
  • Protein.
  • Beverages. This is tea and coffee.

Three whales of a healthy diet

Our last task remains, to understand how to organize tasty and healthy alkaline nutrition from the proposed products. Recipes will help you make it so that your family does not even understand that it follows a certain diet. So, vegetable broth is the main ingredient. Tasty and nutritious, it should be consumed as often as possible. You will need 2 cups of red potatoes, broccoli and spinach, celery and zucchini. All this needs to be cut and put into a saucepan, pour two liters of water and cook until cooked for about 30 minutes. Strain the broth and store in the refrigerator.

alkaline food

Vegetable salads are the second dish that should be on the table every day. You will need three tomatoes, cauliflower, cucumber and grapes, as well as vegetable oil. To increase nutrition, you can add boiled chicken or egg to it. Cauliflower needs to be boiled in salted water in advance and divided into inflorescences. Dice all other ingredients and season with butter.

If desired, you can change the set of products, take beets and carrots, potatoes and celery, fresh herbs.

alkaline food recipes


The principles of alkaline nutrition call for refusing refined sweets, but you really want to treat yourself to something delicious. We bring to your attention a wonderful fruit salad, which can fully act as an independent dish, breakfast or afternoon snack. Cut the pear and apple into small pieces, add the dates, chop the walnuts finely. It remains to arrange the salad in a bowl and add to the middle a spoonful of low-fat yogurt or sour cream.

alkaline nutrition principles

What do we get as a result?

It is difficult to switch to a new style of nutrition if you do not understand 100% what this gives you. Alkaline diet will allow already after the first week to note an improvement in skin condition. In addition, digestion is normalized, bloating and flatulence are reduced. A person feels a surge of energy, improving the concentration of memory and attention. The mood improves, and the craving for sweets, coffee and alcohol decreases.


All Articles