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15 Fresh Alkaline Fruits and Vegetables List to Include in your Diet

Looking for alkaline fruits and vegetables list? Maintaining optimum body pH is essential to maintain the normal well-being and functioning of the body. Acidic and processed food increases acidity and risks developing inflammatory diseases, heart diseases, and metabolic diseases.

Alkaline-natured food helps in balancing body pH and preventing many diseases. It helps appropriately utilize minerals such as calcium, sodium, potassium, phosphate, magnesium, etc.

These minerals are essential for healthy bones and also in maintaining lean body mass. Acidic food harms the body and should be avoided.

Alkaline Fruits and Vegetables List

If you want to control your weight, prevent cancer and heart diseases, include the following alkaline fruits and vegetables list in your diet.

1. Spinach

Spinach

This leafy vegetable has several essential nutrients such as vitamins B6, K, A, C, and niacin. It is also rich in minerals, iron, magnesium, calcium, potassium, and zinc.

The minerals present in spinach helps in maintaining the pH of the body and maintain lean body mass. It is suitable for the circulatory system as it is rich in iron and positively affects heart health. It is a powerful antioxidant.

2. Lemons

Lemons

This sour-tasting fruit is available globally and is every household item. It is rich in Vitamin C. Vitamin C is a powerful antioxidant that effectively reduces blood pressure and reduces the risk of heart disease and stroke.

The soluble pectin fiber gives you the feeling of fullness, and people tend to eat less. Hot lemon water is also associated with weight loss and cancer.

The amount of lemon used in foods can be helping in preventing the development of cancer cells. The lemon prevents the formation of kidney stones.

3. Cauliflower

Cauliflower

It is a low-calorie diet, with a good source of fiber, slows digestion, and suppresses hunger for a long time. The antioxidants prevent free radical damage and inflammation. It is shown to be effective in preventing cancer and heart diseases

4. Avocados

 Avocados

They are rich in monounsaturated oleic acid, which is heart-healthy and reduces cholesterol, triglycerides, inflammatory markers, etc. It increases good cholesterol.

Avocados can prevent the growth of prostate cancer cells and also in reducing the side effects of chemotherapy. The indigestible plant fiber contributes to weight loss.

5. Grapes

Grapes

Traditionally used for making wine, the fruit is packed with several vitamins, minerals, and antioxidants. The antioxidant polyphenols reduce the risk of pancreatic, lung, endometrial, esophageal, prostate, mouth, and colon cancer.

The ingredients resveratrol, quercetin, anthocyanins, and catechins are also found to help prevent cancer. Grapes are also efficient in reducing cholesterol, blood pressure, blood sugar, etc.

6. Broccoli

 Broccoli

It is rich in fiber, and a fiber-rich diet is associated with a reduced risk of heart diseases. It keeps the blood vessels strong and fights bad cholesterol. The bioactive components present in broccoli minimize the incidence of cell damage and the formation of cancerous cells.

It is protective in breast, prostate, gastric, colorectal, renal, and bladder cancer. Broccoli is good for overall health as it is composed of iron, vitamins E, K, C, B6, copper, and potassium.

7. Carrots

Carrots

They are composed of beta carotene, fiber, vitamin K1, potassium, and antioxidants. The carotenoids have protective action against prostate, colon, and stomach cancer.

Carotenoid prevents free radical damage. A high intake of carrots reduces the bad cholesterol levels, and a low-calorie diet is fulling and is effective in weight loss.

8. Berries

Berries

The delicious and nutritious strawberries, blueberries, raspberries, blackberries, white currants, red currants, and blackcurrants are rich in antioxidants and fiber.

Regular consumption of berries provides vitamin C, helps fight against heart diseases, and has a diuretic effect. Berries are also digestive that helps in the easy processing of the food.

9. Olive Oil

Olive Oil

It is widely used in the Mediterranean diet and is rich in monounsaturated fatty acids. People in these regions have longer life expectancies and protective effects on heart disease, high blood pressure, and stroke. Olive oil reduces the risk of breast cancer.

10. Bananas

Bananas

This fiber-rich fruit is composed of potassium, manganese, magnesium, and B vitamins. They are suitable for the digestive system and helps in reducing weight.

Low sodium and high potassium present in bananas help in controlling blood pressure. Bananas boost immunity and reduce the risk of cancer.

11. Flax seeds

Flax seeds

Omega-3 fatty acids present in flaxseed disrupt the growth of cancer cells and prevent the formation of cancerous cells.

Antiangiogenic lignans stop the formation of blood vessels and hence tumor growth. It has beneficial effects on heart health.

12. Buckwheat

 Buckwheat

The heart-friendly fruit is composed of rutin, magnesium, copper, fiber, and specific proteins. It prevents the formation of blood clots and blood pressure. Butyrate and other SCFAs components help in preventing cancer. 

13. Apples and Plum

Apples

The apples are delicious, nutritious foods that help reduce weight and are also healthy for the heart; they are easily digestible fruit that gives you the feeling of fullness.

14. Melon

Melon

The pH of melon is 8.5 and is a good antacid. It helps in flushing toxins from the body and keeps you hydrated. The high water content helps you in reducing weight.

Low-sodium and high-potassium concentrations help in maintaining BP and reduces the risk of heart diseases.

15. Cucumbers

Cucumbers

Also Read: Potassium Rich Foods List

As we all know, cucumber is an excellent source of hydration and, at the same time, helps in maintaining BP. They possess anti-inflammatory properties which reduce the incidence of cancer and heart diseases.

Alkaline superfoods offer several health benefits, so make sure you are including alkaline foods such as lemon, apple, buckwheat, carrots, broccoli, bananas, etc., in your diet. These foods are beneficial in reducing the appetite due to their fiber-rich content or appetite suppressing ingredients.

These natural components also have ingredients that improve the circulatory system and heart health.

Most alkaline superfoods are rich in antioxidants and contain anticancer or antiangiogenic properties that prevent cancerous cells.

Dr Maria

MD. Board Certified physician. Fellowship In Family Medicine UK. 8 years of medical experience in Lifestyle-related health disorders. Graduated from AIIMS – All India Institute Of Medical Science, INDIA

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