From an evolutionary perspective our diets used to be highly alkaline through the consumption of alkaline water and high quantities of alkaline vegetables, fruits, nuts and seeds. As the body’s cells are designed to function most effectively in an alkaline environment, current Western Diets which are acidic due to high levels of meats, grains, additives and simple sugars, compromise our health and wellbeing.
Please see below for some summary points to help get you started with making some changes to your and/or your child’s diet to ensure it is as alkalizing as possible. Remember, to ensure balance in your diet and lifestyle, aim to consume an alkaline based diet at least 75% of the time. Meaning, it is ok to consume some “acid forming” foods from time to time as long as they are counteracted by consuming plenty of alkalising foods.
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These are generally recommended for optimal health. To ensure healthy body and mind, it is important to ensure majority of your diet consists of the foods listed below. The more acidic foods should be limited or at least eaten in moderation.
Generally all vegetables are alkaline in the raw or lightly steamed / heated state. The most alkaline vegetables are spinach, sorrel, zucchini, cucumber, oregano, garlic, ginger, green beans, cilantro, celery, cabbage, and sprouts. However, it is more important to just ensure you and/or your children eat a diet rich in a wide variety of vegetables. “Eating the rainbow” so to speak.
Grasses and Sprouts:
These are the most alkaline of all foods and include wheat grass, straw grass, sprouted seeds, kamut grass, kale, jicama, barley grass, alfalfa grass. As most children are unlikely to favour these foods, they may be best added to smoothies/juices etc where the flavours can be masked by other ingredients.
Some fruits are acidic by virtue of their high sugar content. The more alkaline fruits are avocado, lemon, lime, grapefruit, sour cherries, bananas, tomato, raisins, blackcurrants, berries etc. All fruits however, are fine to consume if eaten in moderation. Fruit should be limited to 2 serves per day due to the higher sugar content.
Grains and Legumes:
Variable alkalinity. Quinoa, millet, barley, spelt, tofu and most legumes are generally alkaline. To reduce the acidic load of one’s diet, it is important to avoid highly processed grains like white rice (i.e. Jasmine), corn and processed wheat breads, biscuits etc as much as possible.
Surprisingly cows milk dairy products are actually quite acidic. While it is not necessary to eliminate this food group completely (unless your child has a dairy intolerance), it is important to ensure your child is not highly dependent on cows milk etc. Goat, sheep and buffalo milk products are less acidic and make great alternatives to regular cow’s milk products in some cases.
Meat, Poultry and Fish:
While most protein foods are more acidic than vegetables etc, they are still an important part of any child’s diet. The least acidic animal proteins are poultry, fish, eggs, organ meats and lamb while the most acidic are processed meats like salami, bacon, tinned fish etc. While pork and beef are more acidic than other unprocessed animal proteins, they can still be included in moderation if you and/or your child generally have a well-balanced diet with plenty of other alkaline foods like vegetables, legumes, healthy fats and oils etc.
Nuts and seeds:
Most nuts and seeds are either neutral or alkaline with the most alkaline being almonds, pine nuts, and hazelnuts and most seeds. Peanuts and walnuts have been found to be more acidic than other nuts so should only be consumed in small quantities or substituted for more alkaline varieties.
Fats and Oils:
Monounsaturated and polyunsaturated oils are generally alkaline. These include borage, coconut (raw), flax seed, marine lipids, olive and sesame oils. Avoid vegetable and most other seed oils as they are inflammatory.
Generally acidic including tap water and most spring waters except for herbal (including green) teas. Red wine the least acidic of the alcoholic drinks. It is recommend that all drinking water is alkalinized by adding bicarbonate or using a reverse osmosis water filter.
All highly acidic except for Chicory and Stevia.
All acidic. Best to limit processed condiments and sauces where possible. Try making your own marinades, sauces etc using plenty of alkaline ingredients like ginger, garlic, herbs, spices, lemon and lime juice, etc.
To ensure you are following a predominantly alkaline diet, please follow these basic dietary principles:
Get in touch with Dentist Teneriffe for more information on Alkaline Dietary Food.