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6Food for alkalization organism : fashion trend or real benefit ?
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. The article considers the alkaline environment and its impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. Food products for alkalization of the body are indicated, the scientific basis of nutrition for its normalization is considered.
Keywords: alkali, alkaline environment, alkalization, useful products, hazardous products
The alkaline diet has gained great popularity thanks to Victoria Beckham and Hollywood stars. According to her, a specific eating plan helps maintain an optimal blood pH , protecting against high cholesterol, diabetes, autoimmune diseases and dementia. In fact, nothing can significantly change the pH of the blood, but the recommended diet eliminates food debris and improves the functioning of all organs.
How does alkalization work on the body?
Acids are solutions with a pH below 7.0. Alkalis have a pH above 7.0, while water is neutral at 7.0. Acids are caustic in nature and alkalis are needed to neutralize them. It is important to note that the pH level in the body varies greatly - there are both acidic and alkaline environments. Physiological systems are set up in various organs throughout the body to regulate them.
For example, the blood is slightly alkaline - the indicator fluctuates between 7.36 and 7.44 units. And the pH balance in the stomach is 1.5-3.5, which is necessary for the digestion of food. With improper nutrition, the level of acid increases dramatically, which leads to acid reflux and other diseases of the gastrointestinal tract.
It is critical to health that the pH of the blood remains constant at the same level. The body takes care of this in every possible way and uses many ways, but one of the main ones is the excretion of acids in the urine. If you eat a large piece of fried meat, within a few hours the urine will become more acidic as the body removes metabolic waste. Therefore, what you get with each meal affects the biochemistry, mood, brain, muscles, kidneys, liver. [12]
What not to eat on an alkaline diet: acid-forming foods to avoid
Ingredients that are acidic when digested by the body:
• meat, eggs and dairy products;
• cereals with gluten - wheat, barley, rye;
• refined sugar;
• processed food products (sausages, canned food, semi-finished products, premium flour, snacks);
• alcohol and caffeine.
The propensity of foods to form acids or alkalis in the body is not related to their actual pH . For example, citrus fruits are acidic in nature, but lemon has an alkalizing effect.
If you've been eating red meats, processed foods, sweets that make your body produce acid, it's time to include healthy foods in your diet to achieve balance. It will help you lose weight, avoid arthritis and cancer. For the sake of health, you will have to give up many products that you are used to, but these sacrifices are justified - with the transition to a new diet, people notice that they are less sick not only with colds, but also with other diseases. [3]
Top 8 Alkaline Foods to Add to Your Daily Diet
1. Cauliflower and Broccoli
Broccoli contains the unique antioxidant sulforaphane . Cauliflower also provides benefits due to the beneficial phytochemicals required by the body. These types of cabbage are best steamed and mixed with other vegetables - peppers, beans, green peas. [four]
2. Green leafy vegetables
Therapists and health professionals advise to include spinach, lettuce, celery, parsley in the daily diet. Most green leafy vegetables have an alkalizing effect on the digestive tract. They also contain important minerals that the organs need to perform all their functions.
3. Citrus
Sour fruits rich in vitamin C are an ideal alkaline food. Orange, lemon, lime also help detox by reducing acidity and relieving heartburn. [5]
4. Seasonal fruits
Apples, persimmon, nectarine, watermelon, pineapple, kiwi not only contribute to the alkalization of the body, but also fill it with all the necessary vitamins, minerals, antioxidants. [6]
5. Root crops
Beets, carrots, potatoes are good alkaline elements. To prevent starchy vegetables from turning into simple carbohydrates (as happens after cooking), it is important to cook them properly. It's best to do this in pairs.
6. Nuts
Almonds, cashews, walnuts , and Brazil nuts are great snacks that help curb hunger. It is also a source of healthy fats with an alkaline effect. It is worth considering that they are high in calories - the daily norm of nuts is 30-50 g. [7]
7. Seaweed
Seaweed and other edible plants are excellent sources of chlorophyll, fiber, and minerals (contain 1012 times more than land-grown ones). This highly alkaline food provides many benefits and pairs well with almost all side dishes. [eight]
8. Onion and garlic
Excellent flavor enhancers are beneficial raw and cooked. Like ginger, they are widely used in Indian cuisine and boost immune function.
What is the danger of high acidity
Acid overload over a long period leads to various health conditions, including kidney stones, muscle degradation, diabetes. Main symptoms:
• chronic fatigue;
• brittle nails and hair;
• hard breath;
• excess weight;
• digestive problems;
• headache;
• acne , skin problems;
• low immunity.
However, scientists who have conducted comprehensive reviews of the relationship between an alkaline diet and osteoporosis and cancer have concluded that there is no direct link between the two. [9, 10] They also found that not only food creates an acidic environment - the body produces acid in the process of using muscles, during breathing. Other factors can be: stress, toxins, polluted environment, cigarettes, lack of sleep, medications. If you want to improve your condition, then you should not only change your diet, but also your lifestyle.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
The notion that the diet improves health precisely because of its alkalizing effect is in doubt -researchers do not have reliable evidence. However, experts are confident that the diet described above is beneficial, because it promotes greater consumption of plant foods, fruits and vegetables, and also eliminates all harmful foods.
Literature
1. The kidney and acid-base regulation, https://pubmed.ncbi.nlm.nih.gov/19948674/
2. Reducing the Dietary Acid Load: How a More Alkaline Diet Benefits Patients With Chronic Kidney Disease, https://pubmed.ncbi.nlm.nih.gov/28117137/
3. Health Effects of Alkaline Diet and Water, Reduction of Digestive-tract Bacterial Load, and Earthing , https://pubmed.ncbi.nlm.nih.gov/27089527/
4. An overview of health-promoting compounds of broccoli (Brassica oleracea var. italica ) and the effect of processing, https://pubmed.ncbi.nlm.nih.gov/23175779/
5. Beneficial Effects of Citrus Flavonoids on Cardiovascular and Metabolic Health, https://pubmed.ncbi.nlm.nih.gov/30962863/
6. Health Benefits of Fruits and Vegetables, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
7. Nuts: Natural Pleiotropic Nutraceuticals, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468443/
8. Risks and benefits of consuming edible seaweeds, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6551690/
9. Dietary acid load is not associated with lower bone mineral density except in older men, https://pubmed.ncbi.nlm.nih.gov/21289203/
10. Systematic review of the association between dietary acid load, alkaline water and cancer, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4916623/
An extended HTML version of this article is available on the edaplus.info website. Food for alkalizing the body: fashion trend or real benefit?
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Received 18.11.2021
Abstract. The article considers the alkaline environment and its impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. Food products for alkalization of the body are indicated, the scientific basis of nutrition for its normalization is considered.
