Alkaline foods offset the use of our mineral reserves in response to acidification, especially during physical exertion.
They contain several trace elements that help maintain the proper body pH balance estimated at 7.4: potassium, calcium, magnesium, phosphorus, and zinc. These neutralize acids.
Meeting our needs for these basic minerals is therefore beneficial to prevent acidosis. Immunity, energy, improved digestion, and the limitation of inflammatory processes—the benefits of an alkaline diet are numerous.
In the 1990s, a scientific tool was created to identify favorable foods. It’s called the PRAL index, Potential Renal Acid Load. A negative index indicates the food is alkaline (or base-forming).
With this marker, I share with you the top 10 alkaline foods to promote optimal functioning of your body.
1. Parsley
Rich in chlorophyll, vitamin C, iron, and flavonoids, parsley aids in liver detoxification, improves digestion, and freshens breath.
Its PRAL index of -81.99 up to -108 in freeze-dried form makes parsley the number 1 on the list of alkaline foods.
I recommend adding it raw to your salads, soups, or dishes after cooking to preserve its nutrients. I also like to infuse it with spices and fruit peels for an alkaline and detoxifying herbal tea.
2. Mint
With its refreshing and alkalizing properties, mint is ideal for soothing the digestive system and boosting immunity.
It is rich in antioxidants and anti-inflammatory compounds. Its PRAL index is -55.
In infusion with tea, in your fruit salads, or to flavor your smoothies, you can easily incorporate it into your wellness routine.
3. Turmeric
With curcumin as its main active ingredient, turmeric has powerful anti-inflammatory and antioxidant properties.
Like other spices, its PRAL index is low and helps reduce body acidity: -46.7.
Spice up your dishes for more flavor. Turmeric can be sprinkled in your curries or hot drinks, and ideally paired with black pepper for better absorption of its curcumin.
📚 Also read | What are the best turmeric capsules?
4. Spinach
Spinach is among the most alkaline leafy vegetables. It’s rich in chlorophyll, iron, calcium, and antioxidants.
Their nutrients help detoxify the body, strengthen bones, and improve blood circulation.
They can be sautéed, for example with garlic. I also like them raw, in salads, or in a green smoothie.
5. Dried Apricots
Thanks to their high content of minerals such as potassium and magnesium, their PRAL index is -21.66. They’re the most alkaline fruit.
Dried apricots aid digestion thanks to their fiber and provide energy, just like prunes or dried figs.
Enjoy them as a snack or added to your mueslis in pieces. I also use them to alkalize sweet-and-savory recipes like tajines.
6. Avocado
Rich in healthy fats, avocado is a super alkaline food. It contains essential nutrients like potassium, fiber, and vitamins C, E, and K.
Its PRAL index is -8.19. Its anti-inflammatory properties help balance the body’s pH while promoting cardiovascular health.
You can add avocado slices to your salads or make homemade guacamole, my favorite recipe to enjoy its benefits.
7. Banana
With a PRAL index of -6.9, banana is an alkaline fruit rich in potassium, magnesium, and B vitamins.
It helps balance the body’s pH, reduces muscle cramps and improves digestion thanks to its fiber content.
It has become the trendy ingredient in banana bread, banana pancakes, or to complement smoothies.
8. Defatted Cocoa Powder
Raw cocoa without sugar is an alkalizing food rich in magnesium, iron, and powerful antioxidants like flavonoids. PRAL score: -30.70.
It protects cardiovascular health, reduces oxidative stress, and promotes well-being.
Enjoy it indulgently! I invite you to mix cocoa powder with plant-based milk for an alkalizing and soothing drink.
9. Chestnut
Being a source of complex carbohydrates, rich in fiber, B vitamins, and minerals like potassium, the PRAL score of chestnuts is -8.99 while that of almonds is +2.3.
They support digestive health and provide energy with an average of 180 to 200 calories per 100 grams.
You can consume them roasted, in puree, or use their flour for your non-acidifying pastries.
10. Sweet Potato
Rich in beta-carotene, vitamin C, potassium, and fiber, it is a good alternative to starchy foods and more acidifying traditional grain products.
With a PRAL score of -8.19, it supports eye health, boosts the immune system and promotes the balance of body pH.
You can cook it as a puree, oven fries, or in stews, like potatoes. Its flour is also increasingly used in baking for alkaline and gluten-free desserts, I recommend it.
My Tips for an Alkaline Diet
An essential alkaline habit I suggest: stay well-hydrated by varying between still and sparkling water. This helps the different excretory organs, like the kidneys and liver, to better eliminate waste and reduce body acidity.
Try to limit animal proteins, ultra-processed foods, cereals, salt, and sugary products daily. Some medications can also disturb blood pH, as shown in this study.
Finally, keep in mind this nutritional message: make plenty of room for plant foods, especially fruits, vegetables, spices, and aromatics, as suggested by the acid-base hypothesis on aging.
Sources and Scientific Studies
Welch, A. A., Mulligan, A., Bingham, S. A., & Khaw, K. T. – Urinary pH is an indicator of dietary acid-base load, fruit and vegetable, and meat intakes in EPIC-Norfolk. European Journal of Clinical Nutrition, 2008
Frassetto, L. A., Todd, K. M., Morris, R. C. Jr., & Sebastian, A. – Diet, evolution, and aging: The acid-base hypothesis. European Journal of Nutrition, 2000
Kreisberg and W. – Drug and chemical-induced metabolic acidosis – Clinics in Endocrinology and Metabolism, 1983
