Many people are turning to alkaline diets in order to live a healthy lifestyle. These diets aim to balance the pH levels of the body by consuming foods that are less acidic and more alkaline. Alkaline fruits play an important part in achieving this equilibrium while also delivering numerous health advantages. In this article, we’ll look at the best 15 alkaline fruits that can improve your physical and mental well-being.
What is Alkaline Diet?
An alkaline diet, also known as an alkaline ash diet or acid-alkaline diet, is a dietary approach that promotes the consumption of foods with alkaline or basic pH levels in order to balance the body’s pH and promote a healthier lifestyle. The alkaline diet is based on the premise that when particular meals are processed by the body, they can generate either acidic or alkaline compounds. Users of this diet believe that keeping the body’s pH slightly alkaline can help prevent a variety of health problems and promote good health in general.
Best Alkaline Fruits
Following 15 fruits are the best alkaline fruits that you can opt for a healthy and energetic lifestyle:
1. Lemons
Lemons are high in citric acid and naturally acidic, but our metabolism stops them from producing an acidic environment in our bodies. When consumed, stomach acid breaks down the once acidic lemon into alkaline components that support an alkaline environment in the body of an individual.
Health Benefits of Lemon
- Lemons are abundant in heart-healthy vitamin C as well as a number of plant chemicals that may help decrease cholesterol.
- Lemon extract and plant chemicals may help you lose weight.
- Lemon juice may aid in the prevention of kidney stones.
- Lemons contain vitamin C and citric acid, both of which aid in the absorption of nonheme iron from plants. This may help to prevent anemia.
- Lemons include soluble fiber, which may aid with digestive health. However, you must consume the pulp of the lemon in addition to the juice.
| Lemon | per 100 g |
|---|---|
| Vitamin C | 88% of daily value |
| Potassium | 138 mg |
| Carbohydrate | 9 g |
| Calcium | 2% of daily value |
| Protein | 1.1 g |
2. Watermelon
Despite its sweet flavor, watermelon is considered alkaline-forming in the body. When measured directly, it has a pH range of 5.18 to 5.60, making it somewhat acidic. However, when watermelon is taken and digested by the body, its mineral content, particularly potassium, contributes to an alkalizing impact. This means that it can help to raise the body’s total pH, making it more alkaline.
Health Benefits of Watermelon
- Watermelon’s high-water content may help you stay hydrated, which is good for your overall health.
- Watermelon has a variety of minerals, including high levels of vitamins A and C. It also includes antioxidants such as lycopene and cucurbitacin E.
- Watermelon includes plant chemicals that may help fight cancer. More research, however, is required.
- Watermelon’s lycopene and citrulline content may benefit heart health by decreasing blood pressure and cholesterol.
- Watermelon includes chemicals that may help reduce inflammation, which has been linked to a variety of ailments.
| Watermelon | per 100 mg |
|---|---|
| Vitamin C | 13% of daily value |
| Potassium | 112 mg |
| Carbohydrate | 8g |
| Iron | 1 % of daily value |
| Protein | 0.6 a |
3. Apple
Apples are generally thought to be mildly acidic. The pH of an apple varies based on variety and ripeness, but it usually ranges between 3 and 4, indicating that it is somewhat acidic. Apples, on the other hand, might have an alkalizing effect on the body when consumed. This is due to the fact that apples contain a variety of minerals, including potassium, which can assist to balance the pH levels of the body and make it less acidic. As a result, apples are frequently included in alkaline diets to promote general pH balance in the body, despite their initial acidity.
Health Benefits of Apple
- Apples are very filling since they contain a lot of fiber and water. Additionally, their polyphenols might help prevent obesity.
- Apples help the heart in a number of ways. They include a lot of soluble fiber, which lowers cholesterol. Additionally, they contain polyphenols related to lowered risk of stroke and blood pressure
- Apples have a particular sort of fiber that enhances your gut’s beneficial bacteria, which may explain why the fruit is believed to help prevent chronic diseases.
- Apples have anti-inflammatory and antioxidant components that may help control immunological responses and prevent asthma.
| Apple | 1 large |
|---|---|
| Vitamin C | 8% of daily value |
| Potassium | 260mg |
| Carbohydrate | 34g |
| Iron | 2% of daily value |
| Protein | 1 g |
4. Berries
When you measure the pH of berries, such as blueberries, strawberries, and blackberries, you can often say that they are mildly acidic. Within the context of the alkaline diet, they are frequently categorized as foods that produce alkaline. This is because, while having an acidic pH itself, berries have an alkalizing impact on the body once they have been digested. The minerals and other substances present in berries are responsible for this alkalizing action. Berries also have a lower sugar content than many other fruits, which is a quality frequently linked to foods that cause the body to become alkaline.
Health Benefits of Berries
- Antioxidants like anthocyanins, which are abundant in berries, may shield your cells from harm caused by free radicals.
- When combined with high-carb diets or added to smoothies, berries may boost blood sugar and insulin responsiveness.
- Berries might assist in reducing inflammation and your risk of heart disease and other illnesses.
- Since they are commonly available, low in calories and carbohydrates, and may be eaten fresh or frozen, berries are suitable for most diets.
- Berries taste great when eaten on their own, with cream, or in nutritious dishes.
| Berries | 8 medium berries (147g) |
|---|---|
| Vitamin C | 160%of daily value |
| Calcium | 2%of daily value |
| Carbohydrate | 11 g |
| Iron | 2%of daily value |
| Protein | l g |
5. Kiwi
Despite having a slightly acidic flavor, kiwi is regarded as an alkaline-forming food. Kiwi has an alkalizing impact when processed by the body, which can help increase the body’s overall pH levels and promote a more alkaline environment. Kiwi is also a fruit that is nourishing and full of fiber, important nutrients, and vitamin C, making it a beneficial complement to an alkaline diet.
Health Benefits of Kiwi
- Kiwis are very nutrient-dense foods that also contain fiber and a range of vitamins and minerals. They contain unusually high levels of vitamin C, a nutrient vital for immune system health.
- According to research, eating kiwis in particular may help lower heart disease risk factors like high blood pressure.
- The soluble fiber in kiwis may help with heart health, blood sugar balance, and the support of healthy gut bacteria, while the insoluble fiber in the fruit may aid in maintaining regular bowel motions.
| Kiwi | 2 medium kiwi |
|---|---|
| Vitamin C | 230% of daily value |
| Iron | 2% |
| Carbohydrate | 22g |
| Potassium | 460mg |
| Protein | 2g |
6. Grapes
Grapes are somewhat alkaline-forming when processed in the body, which means they can help to maintain a more alkaline pH balance. They, despite their inherent sweetness, have a pH of 5.5 to 7.0, which is on the alkaline side of the pH scale. It’s crucial to remember, however, that the alkaline or acidic qualities of a food are often defined by the residue they leave behind in the body after digestion, not the pH of the food itself.
Health Benefits of Grapes
- Grapes include compounds that may protect against heart disease by decreasing blood pressure and cholesterol levels.
- Grapes are high in antioxidants, which are plant components that may protect against chronic diseases.
- Grapes include numerous chemicals that may help prevent common eye illnesses, including resveratrol, lutein, and zeaxanthin.
- Grapes include chemicals that have been shown to aid memory, attention, and mood, as well as protect against Alzheimer’s disease.
- Resveratrol, found in grapes, has been proven to activate genes linked to slower aging and a longer lifetime.
| Grapes | per 100 g |
|---|---|
| Grapes | Per 100g |
| Vitamin C | 18%of daily value |
| Potassium | 191mg |
| Carbohydrate | 18.7g |
| Fat | 0.2g |
| Protein | 0.7g |
7. Pineapple
Pineapples are thought to be alkaline-forming in the body, despite the fact that the pH of the pineapple fruit is slightly acidic. This is due to the alkalizing effect that certain nutrients have on the body as they are processed. Pineapples contain minerals including potassium and magnesium, which aid in the creation of alkaline byproducts during digestion.
Health Benefits of Pineapple
- Pineapple is high in vitamins and minerals while being low in calories.
- Pineapple is the only food known to contain bromelain, an enzyme that aids in the healing of your skin and tissues. Consuming bromelain from pineapple may also aid in the healing of your skin following surgery or damage.
- Pineapple has a high fiber content, which is linked to improved digestion.
- Bromelain, an anti-inflammatory compound found in pineapples, may give pain relief for persons suffering from osteoarthritis.
- The anti-inflammatory properties of pineapple may help muscles recover more quickly.
| Pineapple | 1 pineapple (905g ) |
|---|---|
| Vitamin C | 721% of daily value |
| Iron | 15% |
| Carbohydrate | 119 g |
| Fat | 1 g |
| Protein | 5 g |
8. Banana
When bananas are digested by the body, they are thought to be somewhat alkaline-forming. Although the pH of a banana is slightly acidic (between 4.5 and 5.2), it includes minerals like potassium and magnesium that are alkaline-forming when eaten. As a result, eating bananas can have a neutral to slightly alkaline influence on the total pH of the body.
Health Benefits of Banana
- They’re high in fiber, so they’ll help keep your gut healthy.
- Potassium, which affects heart function, is present in it.
- Heartburn can be relieved by neutralizing gastric acid.
- Provide quick but long-lasting energy.
- They contain tryptophan, which is converted to serotonin.
| Banana | 1 Banana (118g ) |
|---|---|
| Vitamin C | 17%of daily value |
| Iron | 0.3 mg |
| Carbohydrate | 27 g |
| Fat | 0 g |
| Protein | 1 g |
9. Oranges
Oranges, like lemons, may taste acidic due to their acidity, but when metabolized, they have an alkalizing impact on the body. When measured directly, the pH of orange juice is normally around 3-4, which is acidic. However, as the minerals in oranges are processed by the body, particularly their high potassium concentration, they contribute to an alkaline effect within the body. This is why oranges are frequently regarded as alkaline-forming and are included in alkaline diets to aid in the maintenance of a more balanced pH level in the body.
pH of Oranges: 3.69 – 4.34
Health Benefits of Oranges
- Orange fiber can help control blood sugar levels and lower cholesterol, which can help avoid cardiovascular disease.
- Oranges have 55 milligrams of calcium, or 6% of your daily requirement. This vitamin is essential for bone health and producing strong bones.
- Potassium, a mineral that governs heartbeat and muscle function, is abundant in oranges.
- Citric acid, a sour chemical found in citrus fruits, is also utilized as a natural preservative.
| Oranges | 1 Orange (74g) |
|---|---|
| Vitamin C | 60% of daily value |
| Iron | 1 % |
| Carbohydrate | 9 g |
| Fat | 0 g |
| Protein | 1 g |
10. Avocado
Avocados are classified as alkaline-forming foods. While avocados have a slightly acidic pH when measured directly, once metabolized, they have an alkalizing impact on the body. This is because avocados are high in healthy fats, fiber, and minerals like potassium, which help to maintain an alkaline environment in the body. As a result, avocados are frequently included in alkaline diets since they can aid in the maintenance of a more balanced pH level.
Health Benefits of Avocado
- There are 76 milligrams (mg) of beta-sitosterol, a natural plant sterol, in every 100 g of avocado. Consuming beta-sitosterol and other plant sterols on a regular basis may help maintain healthy cholesterol levels, which is vital for heart health.
- Avocados include lutein and zeaxanthin, two compounds found in eye tissue. They give antioxidant protection to help reduce damage caused by UV radiation.
- Avocados are an excellent source of folate, which is essential for general dietary health. Low folate levels have also been linked to depression in studies.
- Avocados are high in fiber, with about 6-7 g per half fruit. Natural fiber-rich meals can help prevent constipation, preserve digestive tract health, and reduce the risk of colon cancer.
| Avocado | 1 Avocado (201 g) |
|---|---|
| Vitamin C | 33%of daily value |
| Iron | 1.3 mg |
| Carbohydrate | 17 g |
| Fat | 29 g |
| Protein | 3 g |
11. Mangoes
Mangoes are classified as alkaline-forming foods, which indicates that when they are metabolized, they have an alkalizing effect on the body. While the pH of the mango is slightly acidic (about 3.4-4.0), mangoes are known to have an overall alkalizing impact once digested and metabolized by the body. This is because mangoes contain minerals and chemicals, such as potassium, which can help raise the pH levels of the body.
Health Benefits of Mangoes
- Mango includes magnesium, potassium, and the antioxidant Mangifera, all of which promote heart health.
- Mango contains digestive enzymes, water, dietary fiber, and other components that promote digestive health in a variety of ways.
- Mango is high in lutein, zeaxanthin, and vitamin A, all of which are beneficial to eye health. Lutein and zeaxanthin may protect your eyes from the sun; however, vitamin A deficiency might cause visual issues.
- Mango polyphenols may protect against oxidative stress, which has been linked to a variety of health problems, including colon, lung, prostate, breast, and bone malignancies.
- Mango is low in calories while being high in nutrients, including vitamin C, which helps with immunity, iron absorption, and cell growth and repair.
| Mangoes | 1 cup sliced (165g ) |
|---|---|
| Vitamin C | 100%of daily value |
| Iron | 2% |
| Carbohydrate | 25g |
| Fat | 0.5g |
| Protein | lg |
12. Apricots
Apricots are classified as alkaline-forming foods. While apricots have an acidic pH (about 3-4), when digested by the body, they have an alkalizing effect. Apricots include minerals such as potassium, which can help elevate the pH levels of the body and promote a more alkaline environment. This is why apricots are frequently included in alkaline diets as part of a well-balanced strategy to preserving body pH balance.
Health Benefits of Apricots
- Apricots are low in calories and fat, and they are high in vitamins A and C.
- Apricots are high in beta carotene, lutein, zeaxanthin, and vitamins C and E. These nutrients shield your eyes from harm.
- Apricots are high in soluble fiber, which nourishes your good gut bacteria and may improve digestive health.
- Apricots are high in water naturally, which is crucial for staying hydrated. Hydration is important for many elements of health, including blood pressure and heart rate.
| Apricots | 1 Apricot (35 g) |
|---|---|
| Vitamin C | 6% of daily value |
| Iron | 1% |
| Carbohydrate | 4 g |
| Fat | 0 g |
| Protein | 0 g |
13. Figs
Despite possessing a little acidic pH when measured directly, figs are regarded slightly alkaline-forming in the body. This indicates that after being ingested and metabolized, figs have a net alkalizing effect on the pH levels of the body. Figs, unlike some other fruits, are not very acidic and can be used in an alkaline diet to help maintain a more balanced pH environment in the body. They are also high in dietary fiber and other critical nutrients, making them a nutritious addition to your diet.
Health Benefits of Figs
- Fresh figs are low in calories and high in vitamins and minerals.
- Due to their high fiber content, figs have long been utilized as a natural medicine or alternative treatment for digestive issues like constipation.
- Figs may lower blood pressure and blood fat levels, so improving vascular health and lowering your risk of heart disease.
- Natural latex from fig plants and fig leaves have been demonstrated to have anticancer action against human colon cancer, breast cancer, cervical cancer, and liver cancer cells.
| Figs | 4 figs (40 g) |
|---|---|
| Calcium | 4% of daily value |
| Iron | 4% |
| Carbohydrate | 26g |
| Fat | 0g |
| Protein | 1g |
14. Guava
Guavas are classified as alkaline-forming foods. While the pH of guava might vary significantly depending on maturity and other circumstances, when processed by the body, guavas are generally categorized as alkaline or alkaline-forming foods. These fruits contain minerals like as potassium, which can help to maintain or slightly raise the pH level of the body. As a result, guavas are frequently included in alkaline diets, which try to promote a more alkaline environment in the body in order to reap potential health advantages.
Health Benefits of Guava
- Guava extract may help patients with diabetes or those at risk of developing diabetes control their blood sugar levels.
- Taking guava leaf extract on a daily basis may help reduce the symptoms of uncomfortable menstruation, such as cramping.
- Guavas or guava leaf extract may help to prevent or alleviate diarrhea and constipation.
- Guavas are high in fiber and low in calories, so they may help you feel full and lose weight.
- Guava’s high antioxidant content may aid in the prevention of cancer cell genesis and growth.
| Guava | 1 guava |
|---|---|
| Calcium | 3% of daily value |
| Iron | 2% |
| Carbohydrate | 24g |
| Fat | 2g |
| Protein | 4g |
15. Pears
Pears, are alkaline-forming in the body. While the pH of a pear is slightly acidic (about 3-4), pears have an alkalizing impact when digested by the body. As a result, they can assist to balance the pH of the body and create a more alkaline environment. Pears are not only delicious, but they are also a healthy addition to an alkaline diet because of their alkalizing characteristics and the numerous health benefits they provide, such as being a good source of dietary fiber and various key elements.
Health Benefits of Pears
- Pears have high levels of folate, vitamin C, copper, and potassium. They’re also high in polyphenol antioxidants.
- Pears include dietary fiber, including prebiotics, which supports bowel regularity, constipation alleviation, and digestive health in general. Eat your pear with the skin on to get the maximum fiber.
- Flavonoids, which are antioxidants that may help reduce inflammation and protect against some diseases, are abundant in pears.
- Pears contain a number of powerful plant chemicals that may have anti-cancer potential.
- Due to their high water and fiber content, eating pears frequently may help you feel satisfied. As a result, you may be able to lose weight.
Nutritional Content of Pears
| Pear | 1 pear |
|---|---|
| Calcium | 1% of daily value |
| Iron | 1% |
| Carbohydrate | 23g |
| Fat | 0 g |
| Protein | 1 g |
In Conclusion
Choosing an alkaline diet that includes these 15 best alkaline fruits is a wise choice for anyone looking to improve their health and well-being. These fruits not only serve to regulate the pH levels in your body, but they also provide an abundance of important nutrients, vitamins, and antioxidants that contribute to a healthy you. So, start eating these delicious and healthy fruits today to get started on your journey to a more alkaline and energetic living.
Fatima Sarmad
I lead a team of professional nutritionists and dietitians. We provide our consulting services in different areas of nutrition.
