If you’re trying to go alkaline, you’ll need to know which foods help your body get to and stay in an alkaline state. There are five key alkaline minerals to focus on while trying to calm your pH levels: calcium, potassium, magnesium, iron and manganese. The general idea is to eat foods without worrying about an acidic effect, although some are more alkaline than others. It’s not necessary to eat only alkaline foods in order to get the body’s pH levels to be alkaline, and a certain percentage of foods can and should be acidic, but you should try to choose natural whole foods, like fruits, vegetables and whole grains.
Should I Try The Alkaline Diet?
The alkaline diet is one in a string of evidence-based and non-evidence-based diet fads. The idea is to replace acid-forming foods with alkaline foods to balance your body’s pH levels. Certain food components that can cause acidity in the body include refined sugars and processed grains. Alkaline components, on the other hand, include vitamins, minerals, fiber and antioxidants. The idea is to combine slightly acidic foods with alkaline foods to create a balanced pH level in your body.
According to one study, the alkaline diet should be considered to reduce morbidity and the risk of chronic disease that is plaguing our aging population. In addition to decreasing your risk of serious diseases, an alkaline diet can help take care of some of the things that affect your health on a daily basis, such as headaches, fatigue, digestive problems, acne, and even bad breath. You’ll want to start by incorporating mostly fruits and vegetables into your diet and getting rid of soft drinks, refined sugar, and all processed foods. The nutrients in these alkaline foods will help get rid of inflammation and toxins that contribute to acidosis.
What Should My pH Levels Be?
This is an important foundation of the alkaline diet, and the ideas behind it. The pH value is a measure of how acidic or alkaline something is, and ranges from 0 to 14. Anything ranging from 0 to 7 is considered acidic, 7 is neutral, and 7 to 14 is alkaline, or basic. However, the pH value in people’s bodies varies greatly throughout. Some parts are alkaline and other parts are acidic. The stomach, for example, has hydrochloric acid in it, making it highly acidic, but this is an important digestive necessity in order to break down food. Blood, however, is always slightly alkaline, and it is extremely serious and sometimes fatal if it becomes acidic. This is why it’s important to eat foods that support an alkaline environment in the body.
Healthy Alkaline Foods
If you feel that you have an unbalanced diet and eat too many acidic forming foods, like processed meat, conventional dairy, refined sugar, prescription medications and alcohol, and not enough alkaline foods, like fruits and vegetables, then take a look at this list and see if you can increase your alkaline intake.
1. Almonds & Almond Milk
These tasty nuts consistently rank on the list of healthiest foods to eat, and they’re also an alkaline food. Almonds have been linked to better brain health, lower cholesterol levels, and enhanced fat loss. You don’t have to eat a lot of almonds in order to enjoy their benefits, but they do make a great snack that you can take anywhere, making them a great option for in between meals.
Calcium: 26%
Manganese: 114%
Iron: 21%
Potassium: 20%
Magnesium: 67%
2. Amaranth
This is a grain that not many people are familiar with. It makes a great addition to any alkaline-focused diet plan. In addition to being an alkaline forming food, it is also known for its relatively high levels of protein for a grain, and it is full of vitamins and minerals that are essential for overall health. If you’re not sure how to prepare it for you and your family, there are plenty of recipes available to bring you up to speed.
Calcium: 5%
Manganese: 43%
Iron: 12%
Potassium: 4%
Magnesium: 16%
3. Artichokes
Artichokes are often seen on top of salads, or blended up in dips, but there are a number of reasons to make them more of a feature food in your diet. One of those reasons is their alkalinity, which helps raise your body’s pH levels. Artichokes are full of antioxidants, and help purify the liver, aiding digestion. So, a salad with leafy greens and topped with a hearty amount of artichokes is a great idea.
Calcium: 2%
Manganese: 11%
Iron: 3%
Potassium: 8%
Magnesium: 10%
4. Arugula
Here’s a leafy green that’s really worth getting to know. Arugula is often used as part of a detox diet plan, and the fact that it’s an alkaline food is a big part of that. This ultra-healthy vegetable is full of vitamin A and has an impressive amount of calcium. We usually associate dairy products with calcium, but this is a great alternative source to make sure you’re getting enough.
Calcium: 16%
Manganese: 16%
Iron: 8%
Potassium: 11%
Magnesium: 12%
5. Asparagus
Sticking with the super beneficial greens – asparagus has an alkaline effect on the body, and it just so happens that it’s one of the strongest foods you can eat in terms of alkalinity. Each food is ranked according to how alkaline it is, and asparagus is one of the “big dogs” in that chart. But it brings a lot more than that to the table, including antioxidants, nutrients, and plenty of detoxifying components. Asparagus has even been found to have anti-aging benefits, which should be enough for most people to start adding more of it to their meals!
Calcium: 2%
Manganese: 8%
Iron: 12%
Potassium: 6%
Magnesium: 3%
6. Avocado & Avocado Oil
It’s no surprise that avocado is on our list of alkaline foods. This creamy green fruit manages to make it onto any list of superfoods, so you know it’s packing a nutritional punch. Avocados are high in potassium as well as healthy fat, and in addition to helping you be more alkaline, you’re getting other perks as well. You can also use avocado oil in favor of other oils that don’t provide any alkaline benefit, or worse, are acid-forming in the body.
Calcium: 1%
Manganese: 7%
Iron: 3%
Potassium: 14%
Magnesium: 7%
7. Basil
You might not have thought that the herbs and spices you use on your food have an effect on how alkaline or acidic your pH levels are. But as it turns out there are good spices and bad spices. Basil happens to be one of the ones that helps keep you alkaline, and it also has plenty of other impressive nutritional value, such as the flavonoids it contains. These help the body to heal and basil in general can help with several different areas of the body.
Calcium: 18%
Manganese: 57%
Iron: 18%
Potassium: 8%
Magnesium: 16%
8. Beetroot
Beetroot gets more attention now than ever before, and it’s one of the foods out there that will act to help raise your pH levels. The reason it’s an important vegetable to include in your diet is because it is one of the only source of the phytonutrient betalain, which has anti-inflammatory properties. You can have beetroot as a side, use them as a salad topper, put them in smoothies, or even bake brownies with them! Be sure to buy beets fresh and steam them, because the pickled variety has reduced nutritional value.
Calcium: 2%
Manganese: 16%
Iron: 4%
Potassium: 9%
Magnesium: 6%
9. Broccoli
This is a quintessential healthy food that is, unsurprisingly, a healthy alkaline food. Broccoli is one of those vegetables that has so much nutritional value and so many benefits that it is a must-add to your diet. Luckily, we have known for a long time how great broccoli is for our health, so it has been a staple on Western plates for generations. It’s a quick easy option to steam or stir fry as one of your veg sides at any meal during the week.
Calcium: 5%
Manganese: 10%
Iron: 4%
Potassium: 9%
Magnesium: 5%
10. Brussels Sprouts
Maybe you left your Brussels sprouts on your plate untouched as a child, but it’s time to get over that and learn to like these healthy vegetables. Pinch your nose and go for it! Brussel sprouts have been shown to be able to help the body break down the acids caused by acid-forming foods, which boosts your pH levels and helps you reach, or maintain, a healthy alkaline state. In addition to that, they’re also packed with vitamins, minerals, and fiber, so they make a great side dish to any meal. It’s best to buy fresh and steam them.
Calcium: 4%
Manganese: 11%
Iron: 7%
Potassium: 9%
Magnesium: 5%
11. Buckwheat
Buckwheat gets mentioned a lot in health food circles because it doesn’t contain wheat, but has a similar texture when it’s in noodle form. This is a great option for gluten-free dieters. It’s also an alkaline food, so you can eat it without worrying if it will be acidic in your system. It’s also a surprisingly good source of protein, and has a decent amount of iron in it as well. If you’ve never used buckwheat in your cooking before, there are plenty of recipes available to add it into your diet, and don’t worry – it’s a pretty easy one to cook with!
Calcium: 2%
Manganese: 65%
Iron: 12%
Potassium: 13%
Magnesium: 58%
12. Cabbage
If you don’t like the taste of cabbage, keep an open mind. It could be that you just haven’t found a good recipe for it. It’s really easy to cook cabbage poorly, so give it another try if it’s on your ‘Do Not Eat’ list! In addition to its alkalinity, it may be very effective in preventing, as well as reversing, certain cancers. Add to that the fiber content is boasts, and the low caloric load, and it’s a winner for just about every diet out there.
Calcium: 4%
Manganese: 8%
Iron: 3%
Potassium: 5%
Magnesium: 3%
13. Carrot
Carrots are good for the eyes, but their overall effect is also an alkaline one. This makes them doubly good to eat, and they are tasty both raw and steamed. Aside from their eye health benefits, carrots also have plenty of vitamins, fiber, and potassium, making them a very well-rounded veggie. So make like Bugs Bunny and be sure to get your carrot fix every now and then.
Calcium: 3%
Manganese: 7%
Iron: 2%
Potassium: 9%
Magnesium: 3%
14. Cauliflower
Cauliflower is in the same vegetable family as broccoli and Brussels sprouts, and shares many of the same healthy characteristics, including being an alkaline food. It has a good amount of fiber, and it’s a great non-fruit source of vitamin C. It’s also very easy to prepare, but to keep as much of its alkaline nature as possible, eat it raw on salads or steam it until it’s tender and easy to eat. You can even use it as a rice alternative if you are trying to reduce the amount of carbs you consume in a day. Simply blend the cauliflower until it resembles rice, spread it across a tin or pan, drizzle with olive oil, and bake for approximately 15 minutes in a moderate oven.
Calcium: 2%
Manganese: 8%
Iron: 2%
Potassium: 9%
Magnesium: 4%
15. Celery
You’ve got to love celery, even if you don’t necessarily love the taste. In addition to being an alkaline food, it’s also very low in calories, and can boost your body with a number of nutritional benefits. If you don’t like crunching it up and having the strands get stuck in your teeth, pulverize it in a blender while you’re making a green smoothie or fruit smoothie.
Calcium: 4%
Manganese: 5%
Iron: 1%
Potassium: 7%
Magnesium: 3%
You might not think these little seeds could pack such a nutritional punch, or have any effect on your body’s pH levels, and it turns out, on top of all the health benefits everyone raves about, chia seeds also help with your alkalinity. The nice thing about them is you can sprinkle them on just about anything. Think about making a soup out of the veggies on this list, and then sprinkling in some chia seeds for good measure. Or add them to a smoothie to help tip it to the alkaline side, as well as increasing your fiber hit. You can add them to healthy baked goods, like banana bread, or even add them to cous cous. Be creative!
Calcium: 63%
Manganese: 108%
Potassium: 5%
17. Chives
It’s time to increase your intake of chives, and since they don’t typically find their way onto the plate, you’ll have to seek them out. Chives are an alkaline producing food, and they also do a great job of adding a punch of flavor to a meal, so you can think of new ways to use them. One great option is new potatoes – simply sprinkle them over the top. You can also add them into soups, or as a garnish or salads.
Calcium: 9%
Manganese: 19%
Iron: 9%
Potassium: 8%
Magnesium: 10%
18. Cilantro
Here’s another fantastic way to add big amounts of taste to your plate, while also helping to tip your body towards being and staying alkaline. It’s hard to imagine that these little guys can make a difference, but they’re not only alkaline-forming, they can help with cholesterol, anemia, and digestion. It’s easy enough to use in your cooking, and you can even plant it if you have a herb garden at home, or even in a pot on your windowsill. There’s no need to eat massive amounts of it, since it combines nicely with other foods found on this page.
Calcium: 7%
Manganese: 21%
Iron: 10%
Potassium: 15%
Magnesium: 6%
19. Coconut
Coconut is such a natural food that it’s no surprise that much of what’s inside is good for you. The health benefits of the coconut milk, water, and flesh are all well-documented, and now you can add alkalinity to its list of benefits. It’s sometimes hard to think of ways to add more coconut into your life, since you’ll want to avoid the packaged coconuts shavings used in baking. You’ll want to stick to things like coconut oil, coconut water, and fresh coconut flesh in order to reap the benefits.
Calcium: 1%
Manganese: 75%
Iron: 13%
Potassium: 10%
Magnesium: 8%
20. Collard Greens
Collard greens are a staple soul food, and this is one vegetable to get familiar with if you’re not already. Being a green, it’s swinging some serious alkaline might, and in addition to that, it made our list of top cancer fighting foods, which is no coincidence since the two go hand-in-hand. Add to that the whopping amount of vitamin A it contains, and a list of other vitamins and nutrients, and it’s just begging to be eaten.
Calcium: 14%
Manganese: 22%
Iron: 6%
Potassium: 3%
Magnesium: 5%
21. Cucumber
Here’s a heavy hitter that you’ll want to keep stocked up in your refrigerator. It is alkaline, and contains so much water that it’s a very hydrating vegetable. Keep the peels on for the best results, but if that’s just too much for you one way to split the difference is to just peel strips of the peel off, creating a sort of pinwheel effect. This not only adds to the presentation but also makes it healthier for you.
Calcium: 2%
Manganese: 4%
Iron: 2%
Potassium: 4%
Magnesium: 3%
22. Cumin
Cumin is one of those spices that you either have in your home, or you don’t, depending on the type of food you’re used to cooking. If you already use it often, just keep it up, but if you’re not too familiar with it, it’s time to add it to your cart the next time you’re out shopping. It’s a spice that can actually help your body neutralize the acidic foods you eat, which means that it’s going to have a doubling effect when used in conjunction with vegetables and other alkaline foods.
Calcium: 93%
Manganese: 167%
Iron: 369%
Potassium: 51%
Magnesium: 92%
23. Dandelion
You’ll just have to get over the fact that this is considered a pesky weed in most lawns. The flower and the root are both very nutritious, and while it may take a bit of effort to start incorporating it into meals, it’s worth it. It’s an alkaline food, no doubt, and also has a detoxifying effect on the body. One other major bonus is that it can help to lower your blood pressure, so much so that it found its way onto our list of foods that help lower blood pressure.
Calcium: 19%
Manganese: 17%
Iron: 17%
Potassium: 11%
Magnesium: 9%
24. Eggplant
Eggplant is a versatile vegetable to add to your basket each time you’re shopping for vegetables. It provides an alkaline effect, and is one of those foods that you can eat as much of as you’d like! Eggplants are low in calories, help fill you up and keep you feeling full, and will help balance out some of the acidic foods you eat each day. And talk about having a ton of recipes – it’s one of the most popular vegetables, with side dish, entrée, dip and salad recipes galore.
Calcium: 1%
Manganese: 13%
Iron: 1%
Potassium: 7%
Magnesium: 3%
25. Endive
This is the first time that endive has made it onto one of our lists, as it is usually lumped together with “leafy greens.” But its alkaline power is high enough to give it its own credit. It can be a bit bitter for some palates, while others prefer the taste because it shakes things up from the usual spinach and romaine lettuce. No matter how you end up eating it, whether in a salad or blended up in a green smoothie, you’ll be doing your body a huge favor.
Calcium: 5%
Manganese: 21%
Iron: 5%
Potassium: 9%
Magnesium: 4%
26. Flax Oil & Flax Seeds
There are plenty of benefits to flax, both in seed form and oil form, and one of those is its ability to help the body stay alkaline. The seeds are easy enough to sprinkle on just about any dish, and don’t really have much of a flavor of their own, so you can add them without worrying about changing the dynamic of your meal. They also blend easily into a smoothie. You can use the oil to cook with, and it will help nutritious veggies become even more nutritious.
Calcium: 26%
Manganese: 124%
Iron: 32%
Potassium: 23%
Magnesium: 98%
27. Garlic
Garlic has long been known to be a cleansing food, and one that can add flavor to a meal, but it also helps if you’re trying to follow an alkaline diet. It’s a big help in fighting inflammation, and also helps lower blood pressure. Garlic is very detoxifying, so you’re getting multiple benefits just by adding more of it into any meal. Try stir frying alkaline vegetables with a couple of cloves of garlic and enjoy!
Calcium: 18%
Manganese: 84%
Iron: 9%
Potassium: 11%
Magnesium: 6%
28. Ginger
Ginger is a root that is becoming more popular as more people realize all of its health benefits. Ginger is a superfood, and has plenty of detoxing properties. It’s also an alkaline food, so it’s something that you can add to a meal and know it’s helping it to be alkaline for you. It is so impressive that we did a full ginger benefits list on it. There are also plenty of recipes featured here that include ginger as an ingredient.
Calcium: 2%
Manganese: 11%
Iron: 3%
Potassium: 12%
Magnesium: 11%
29. Gluten-Free Breads
With the gluten-free trend rising, it’s becoming easier and easier to find gluten-free breads in stores, and this is a great way to get the taste and texture of bread without having to have it contribute to your acidity. While these may not be the alkaline powerhouse that cucumbers and spinach are, they are slightly alkaline so they’ll tip the balance in your favor. Look for bread that contains coconut or almond flour as these are the most alkaline types of flours available and beware of additives, preservatives, and refined sugar.
Top stats:
Varies by brand.
30. Coconut Milk
You may have noticed that this list of alkaline foods is devoid of any dairy products. Coconut milk is dairy-free, which means that it won’t contribute to inflationary in the body like cow’s milk does. Its also full of alkaline nutrients that help combat toxins, such as healthy fats, vitamins, minerals and antioxidants. Try using coconut milk in your next tropical breakfast smoothie, and make sure that the brand you use is unsweetened.
Calcium: 2%
Manganese: 46%
Iron: 9%
Potassium: 8%
Magnesium: 9%
31. Grapefruit
Here’s a superstar food that shows up all over the place. It can help you lose weight by boosting your metabolism, and it’s even been dubbed one of the healthiest foods on Earth. So what else can this wonder food do? Turns out it’s also alkaline. Its low sugar count makes this a fruit you can enjoy, even though it may taste sour and acidic, it has an alkalizing effect on the body once consumed.
Calcium: 2%
Manganese: 1%
Potassium: 4%
Magnesium: 1%
32. Green Beans
Green beans are one of the more popular vegetables, and typically make the rotation as a side dish for many families. And this is great because it’s an alkaline food that also comes with a nice list of other benefits, including being high in fiber, vitamin C, and potassium. You’re also getting a bit of iron and calcium, so there are plenty of reasons to eat them. Green beans are easy to cook and we have plenty of featured recipes for you to get ideas on how to do just that.
Calcium: 4%
Manganese: 11%
Iron: 6%
Potassium: 6%
Magnesium: 6%
33. Herbal Teas
To help you get or stay alkaline you’ll want to stick with herbal teas, which contain a wide variety of antioxidants and flavonoids. Use herbal teas in place of soda and energy drinks whenever you can.
Top stats:
Varies by type and brand.
34. Kale
You’ve just got to jump on board the kale bandwagon because it has so many health benefits you’re really missing out on if you don’t. Often brought up in the same sentence as spinach and other leafy greens, kale knocks it out of the park when it comes to its array of vitamins and minerals. Consider its hefty supply of vitamin A and vitamin C, and then add to it that you’re getting a calcium top-up, fighting inflammation, and getting more fiber. A force to be reckoned with!
Calcium: 14%
Manganese: 39%
Iron: 9%
Potassium: 13%
Magnesium: 8%
35. Kelp
If you don’t currently eat any kelp or take any kelp supplements, you should consider starting, as this is one of those vegetables that has plenty going for it. It can help to detox the body, and goes great in a green smoothie. It also has a nice mix of vitamins and minerals, and since it comes from the ocean it adds a bit of variety to land-based veggies. The end result is you’re helping your alkaline efforts by getting more kelp.
Calcium: 17%
Manganese: 10%
Iron: 16%
Potassium: 3%
Magnesium: 30%
36. Khorasan Wheat
Here’s one of the few wheat-based items on our alkaline foods list, and it actually does contain gluten in it. Research shows that khorasan wheat, or kamut, contains lots of vitamins, minerals and alkaline antioxidants to help detox the body. It also carries with it more iron and protein than regular wheat, so you’re getting a bigger nutritional punch, and also helping to stay on the alkaline side. If you’re sensitive to gluten, make sure you stick with gluten-free grains instead.
Calcium: 2%
Manganese: 143%
Iron: 25%
Potassium: 13%
Magnesium: 34%
37. Leeks
Leeks are often used in soups and other recipes, because they add a bit of an oniony flavor without being overpowering. You should consider using leeks more often because they are an alkaline food, and also carry with them a nice mix of nutritional value. They rank pretty highly in vitamin C for a vegetable, so you’ll be helping to boost your immune system and stay healthy. Leeks are not typically eaten on their own, but you can steam them and mix them with other vegetables on this page for a good pH boost.
Calcium: 5%
Manganese: 21%
Iron: 10%
Potassium: 5%
Magnesium: 6%
38. Lemon
This is a surprising entry on our list because your mouth may be puckering by just reading the word lemon. It’s so sour and tastes so acidic that many believe this must be acid forming. On the contrary, it produces an alkaline response in the body, and has anti-bacterial properties to boot. It also has a cleansing and detoxifying effect on the digestive system, as well as a good dose of vitamin C so it’s good to use more of it each day.
Calcium: 6%
Iron: 4%
Potassium: 4%
Magnesium: 3%
39. Lentils
Lentils are often overlooked by non-vegetarians, but they have been gaining more notoriety in recent years. In addition to being digested slowly by the body, and adding to your fiber intake, lentils are also an alkaline food, and have a host of vitamins and minerals. You’ll get the best benefit by cooking them at home rather than buying them in a can, and it’s not a daunting task – you simply boil them until they’re al dente.
Calcium: 6%
Manganese: 67%
Iron: 42%
Potassium: 27%
Magnesium: 31%
40. Lettuce
While many say that regular lettuce is devoid of any nutritional value, it still produces an alkaline effect on the body, so it’s not completely useless. You may be better off with romaine and other varieties that are also alkaline, and bring more nutrition into your system. But the basic idea here is that if you’re eating lettuce of any kind, you’re getting phytonutrients and helping your body get to or stay on the alkaline side of the pH scale.
Calcium: 2%
Manganese: 6%
Iron: 2%
Potassium: 4%
Magnesium: 2%
41. Lima Beans
Lima beans are a rich source of iron, which is why they’re popular for vegetarians and vegans. They’re also packing a good amount of vitamin C, giving you more than half of what you need for the day without having to resort to eating citrus fruits like oranges. Another nice benefit is that they’re alkaline-forming once eaten, so they can act to counter other acidic foods, or help keep you grounded on the alkaline column.
Calcium: 2%
Manganese: 26%
Iron: 13%
Potassium: 15%
Magnesium: 11%
42. Lime
Like their lemon counterparts, limes are often thought of as being acid-forming, because of their sharp acidic taste, which is caused by the citric acid they possess. But they move the pH level upward when consumed, so it’s a good idea to start using more limes to dress up your foods, or add a slice to a glass of water. It may be hard to eat limes the way you’d eat an orange, so it’s best to use them as an ingredient in other dishes, or infuse some of your cooking with lime juice or rind.
Calcium: 3%
Iron: 3%
Potassium: 3%
Magnesium: 1%
43. Millet
Millet is one grain that doesn’t contain gluten, and is a popular choice for those following a gluten-free diet. The reason it’s so popular is that it’s easy to use as a replacement for wheat, and you can make breads and use it in other recipes that call for wheat. And unlike wheat, it is a natural source of both iron and protein. This means you’re getting a better bang for your buck, and also helping to stay off the acidic side of the pH scale.
Manganese: 14%
Iron: 3%
Potassium: 2%
Magnesium: 11%
44. Mint
Fresh mint is a great way to add a distinctive flavor to a dish, and it also brings with it certain nutritional benefits, landing itself on our list of alkaline forming foods. When you consider the different herbs and spices that you can use, it’s best to choose those that contribute to the alkaline rather than being acid-forming. Try adding a mint leaf or two to a smoothie or detox water for that special aroma – this gives it that fresh taste that even leaves your breath better afterward.
Calcium: 20%
Manganese: 56%
Iron: 66%
Potassium: 13%
Magnesium: 16%
45. Mung Beans
Mung beans have been linked to lowering cholesterol, battling chronic diseases, and helping to prevent or manage diabetes. They’re also an alkaline forming food in the body, and one you can turn to on a regular basis to create a plateful of alkaline foods. They’re also a good source of the antioxidant vitamin C, which has been shown to help boost the immune system. Vegetarians can use them as a natural source of iron.
Calcium: 3%
Manganese: 15%
Iron: 8%
Potassium: 8%
Magnesium: 12%
46. Mustard Greens
Leafy greens are abundant on our list of alkaline foods, but you may have never tried mustard greens before. You really should, as research shows they’ve got plenty of antioxidants and have anti-inflammatory properties. They also help detox the body and maintain a healthy heart. The fiber they contain is an added bonus, which can help spur weight loss, improving your overall health.
Calcium: 10%
Manganese: 24%
Iron: 8%
Potassium: 10%
Magnesium: 8%
47. Navy Beans
Navy beans and other white beans make the list because they are well utilized by the body, and are on the alkaline side of the scale. They have an impressive amount of iron, contain a good amount of fiber, and are a low-glycemic food, so they help prevent spikes in your blood glucose levels. They’re also a very versatile food, and show up in several recipes in the form of side dishes, or mixed with other ingredients in a vegetarian main course.
Calcium: 7%
Manganese: 26%
Iron: 13%
Potassium: 11%
Magnesium: 13%
48. New Potatoes
If you’re not used to buying new potatoes, you just have to look a little closer at the descriptions. They may cost a bit more than regular potatoes, but it’s worth it for the alkaline benefits. It just means they are picked prematurely. In addition to having a better taste, they also keep your body alkaline or help it to get there by not being an acid forming food. Try them and you’ll see just how delicious an alkaline aware diet can be. Add chives to the top for even more alkalinity.
Calcium: 1%
Manganese: 7%
Iron: 4%
Potassium: 13%
Magnesium: 5%
49. Okra
Okra gets talked about a lot in health food circles, and with its unique blend of vitamins and minerals it’s easy to see why. It’s also included in the family of foods that are alkaline, and you can basically eat it to your heart’s content because it will only help your body stay or get alkaline. The one trip up you might have is if you’re not familiar with how to prepare it, but it’s worth getting up to speed and eating more okra.
Calcium: 8%
Manganese: 15%
Iron: 2%
Potassium: 4%
Magnesium: 9%
50. Olive Oil
We’ve all heard that olive oil is one of the healthiest oils to consume, and it can add the alkaline feather to its cap. This is one oil that you can drizzle over a salad – preferably a salad made with as many alkaline vegetables as possible – or used in cooking to add extra health benefits. It’s great for weight loss, and can help detox the body. Add it to a green smoothie for extra thickness and consistency, or replace vegetable oil with olive oil when baking. It’s a great oil to have on hand so you can use it whenever you can.
Iron: 3%
Vitamin E: 72%
Vitamin K: 75%
51. Onion
Onions are an alkaline food that you may already eat on a regular basis. You just want to make sure you’re eating them in conjunction with other alkaline-forming foods, and not using them as toppings for hamburgers and hot dogs. Sauté them in olive oil and you’ll increase the alkalinity, but don’t overcook them, because you will lose the nutrients that make them alkaline. Onions are a staple in many recipes, just be sure to use fresh onions so you can get the most benefit from them.
Calcium: 2%
Manganese: 6%
Iron: 1%
Potassium: 4%
Magnesium: 2%
52. Parsley
Here’s another way to add to the presentation of your plate, but also help to keep your body alkaline. This little green herb is commonly found next to steaks, but you’ll want to start using it to adorn more veggie-featured plates. You can also add it to a smoothie and you’ll end up with a fresher-tasting beverage, with more vitamins and minerals than you started with. The great thing is that you can grow your own parsley pretty easily at home and always have it ready.
Calcium: 14%
Manganese: 8%
Iron: 34%
Potassium: 16%
Magnesium: 12%
53. Peas
Peas are a top contender for side dish of the year, and so it’s great that they’re an alkaline food as well. Peas usually hold their own and don’t need anything special added to them. Try cooking them in ghee or coconut oil for a real treat.
Calcium: 3%
Manganese: 26%
Iron: 9%
Potassium: 8%
Magnesium: 10%
54. Peppers
No matter the color, you’ll be helping yourself stay alkaline. Red, yellow, and green peppers all keep your pH levels up. They’re also very easy to cook with, and taste great fresh. If you do end up cooking them, they stir fry nicely with onions and garlic, in just a little olive oil. Like many of the foods on this list, they have multiple benefits, being a great source of vitamin C, and also a decent source of vitamin A.
Calcium: 1%
Manganese: 6%
Iron: 2%
Potassium: 6%
Magnesium: 3%
55. Pomegranate
You may have heard about the latest trend in drinking pomegranate juice, and as it turns out this is a fruit that you can enjoy without worrying about it being acid-forming. The amount of potassium it contains is pretty great, and it’s also a good source of vitamin C. It’s great in a smoothie, or as a snack while you’re on the go. If you do drink the juice just make sure there’s no sugar added, and that it’s not mixed with preservatives, or the alkalinity may be lost.
Calcium: 1%
Manganese: 6%
Iron: 2%
Potassium: 7%
Magnesium: 3%
56. Pumpkin & Pumpkin Seeds
It’s time to break out the pumpkin for more than Halloween parties and holiday pumpkin pies. This is a vegetable that you can cook up all-year-round and reap the health benefits from it, including its alkalinity. The best part is that the seeds can also be used as a snack, because they’re also alkaline. If you needed any more convincing to start eating more pumpkin, just check out the impressive amount of vitamin A it contains.
Calcium: 1%
Manganese: 4%
Iron: 3%
Potassium: 7%
Magnesium: 2%
57. Quinoa
Quinoa is getting more and more mainstream attention as one of the healthiest foods you probably aren’t eating. The reason is that it’s so versatile and easy to use, and has more vitamins and minerals than many other grains out there. It’s a seed, and it’s gluten-free. It isn’t excessively alkaline, but enough so that you’re not taking a step back toward acidity, but rather taking a small step toward alkalinity. Quinoa can be added to stir fries or used as an alternative to rice and other grains.
Calcium: 2%
Manganese: 32%
Iron: 8%
Potassium: 5%
Magnesium: 16%
58. Radish
You just can’t go wrong with radishes, they’ve been shown to help fight cancer, while improving your digestion and preventing heart disease. They have a detoxifying effect on the body and can help regulate both blood pressure and blood glucose levels. Add to that the fact that they help keep your body alkaline. The one thing that may be stopping you is the taste, but there are plenty of ways to cook them up, or add alkaline herbs to them.
Calcium: 2%
Manganese: 3%
Iron: 2%
Potassium: 7%
Magnesium: 2%
59. Red Beans
Most commonly found in stores as kidney beans, the different types of red beans are all considered alkaline, and deserve a place on your plate. What’s more, they’re also just a plain healthy food for you no matter what you’re trying to achieve. They’ll boost your iron levels, have a good amount of calcium, and are a surprising source of vitamin C. Add to that their fiber levels to aid digestion, and the fact that they can aid weight loss efforts.
Calcium: 7%
Manganese: 16%
Iron: 17%
Potassium: 12%
Magnesium: 12%
60. Rhubarb
Rhubarb can be a hard food to familiarize yourself with, because while it may appear to be a vegetable, it’s really a fruit. It’s one of the few fruits that have made it onto our list of alkaline foods. It may look like a bizarre form of celery, and its tartness can be a little much for some, but if you find the right recipe, or the right way to prepare it you should be all set. The amount of calcium and antioxidants it contains makes it very well worth getting to know.
Calcium: 9%
Manganese: 10%
Iron: 1%
Potassium: 8%
Magnesium: 3%
61. Sesame Seeds
The thing you want to watch out for here is that your sesame seed intake doesn’t come from a sesame seed bun on a burger. They aren’t so alkalizing as to offset a big block of acid-forming foods! But as long as you’re sprinkling them onto a salad made with alkaline veggies, or dropping them into the blender while you’re creating a green smoothie, you’ll be all set. Just look at the amount of iron these little guys contain, as well as a big source of protein from a small seed.
Calcium: 99%
Manganese: 125%
Iron: 82%
Potassium: 14%
Magnesium: 89%
62. Soybeans
Ever wonder why soybeans are thought to be so healthy? One reason is that they’re an alkaline-forming food. They’ve been big in vegetarian circles for quite some time because they’re a non-meat source of iron and protein. They also provide a non-dairy source of calcium, so they’re something that you’ll basically need to add to your diet if you plan on cutting back on meat and cutting out the dairy to stay more alkaline.
Calcium: 14%
Manganese: 25%
Iron: 14%
Potassium: 15%
Magnesium: 15%
63. Spinach
Here’s an alkaline powerhouse that you’re probably already very familiar with, especially if you watched Popeye the Sailor Man growing up! Spinach is the leafy green that is most notorious for its health benefits, and it doesn’t really matter what form you eat it in, you’ll be helping your body go alkaline. One of the best ways we’ve found is to buy baby spinach and use it as a base for a salad. Since there are so many alkalizing vegetables it’s super easy to concoct a salad that will send your pH levels rising.
Calcium: 10%
Manganese: 45%
Iron: 15%
Potassium: 16%
Magnesium: 20%
64. Alfalfa Sprouts
It’s hard to make a side dish out of just sprouts, let alone a meal, but they’re a great sidekick to other veggies, they go great in a stir fry, and they blend up easily. You don’t want to miss out on their alkalizing ability, as well as the nutrients, enzymes, and protein they contain. One good feature is their availability, typically found in most grocery stores and supermarkets, be sure to pop a pack in the cart next time you’re out.
Calcium: 32%
Manganese: 0.1%
Iron: 0.96%
Potassium: 79%
Magnesium: 0.18%
65. Squash
Each different variety of squash has its own unique mix of nutrients and health benefits, but one thing they all have in common is that they contribute to your body’s alkaline state. They make fantastic side dishes, and there are many vegetarian recipes that can show you how to turn squash into your main dish, with other vegetables standing in as side dishes. The vitamin A is through the roof, and the vitamin C is excellent as well for butternut squash.
Calcium: 5%
Manganese: 10%
Iron: 4%
Potassium: 10%
Magnesium: 8%
66. Sunflower Seeds
When you eat sunflower seeds, make sure that you’re not getting the ones that are dry roasted and have a lot of added salt. That way you’re getting the benefits of this naturally alkaline food, without the additives that could lead to higher sodium levels and higher fat levels. They can be a source for healthy fats, and also provide protein and iron, which is essential if you plan on cutting back on acid-forming meats.
Calcium: 8%
Manganese: 97%
Iron: 29%
Potassium: 18%
Magnesium: 81%
67. Sweet Potato
Many people erroneously believe that starchy foods are acid forming, which is why they’re surprised to find sweet potatoes and new potatoes on the list. But whether a food is acid forming or alkaline forming is determined by how the body breaks it down once it’s consumed, and in this case, it’s alkaline. You also get the other benefits of sweet potatoes in addition to their great taste, including a good amount of fiber and a healthy dose of vitamin A, which is a powerful antioxidant.
Calcium: 4%
Manganese: 25%
Iron: 4%
Potassium: 14%
Magnesium: 7%
68. Swiss Chard
Here is a leafy green that has been flying under the radar for a long time, but is alkalizing like its leafy cousins. Perhaps you’ve had Swiss chard in a mix of greens at a restaurant in their garden salad, or maybe you’ve tried it before at home. It has a distinctive bitter taste – one that may not be appealing at first – but one that you might crave after eating it a few times. It does play well with others like spinach and kale to mix things up.
Calcium: 5%
Manganese: 18%
Iron: 10%
Potassium: 11%
Magnesium: 20%
69. Thyme
Thyme is a wonderful spice to use in your cooking, because it is alkaline forming, and also has its own list of additional health benefits. In some cultures this is the main seasoning used in many different dishes. One of the benefits it boasts is in boosting the respiratory system. It has been called a ‘superspice’ in recent years, with plenty of nutrients and antioxidants in such a small herb.
Calcium: 189%
Manganese: 393%
Iron: 387%
Potassium: 23%
Magnesium: 55%
70. Tofu
Vegetarians have been using tofu as a meat alternative for years, and as it turns out, they may have inadvertently been assisting their body in creating an alkaline state. This may account for the documented health benefits of following a vegetarian lifestyle, because part of this entails replacing acid forming meats with alkaline forming foods like tofu and vegetables. You don’t have to go fully vegetarian to get the same benefits, as most alkaline diets allow for some acidic foods to be eaten daily. Western diets include far too much processed meat, so aiming to have vegetarian days during the week, or minimizing the amount of meat you consume in a meal, is a very good idea, especially if you are trying to go more alkaline.
Calcium: 20%
Manganese: 31%
Iron: 9%
Potassium: 4%
Magnesium: 9%
71. Tomato
Tomatoes have plenty of lycopene in them, as well as antioxidants, and they’ve been shown to help the heart and help us to live long and happy lives. In addition to that they’re an alkaline forming food. Just one more reason to start eating more of them. Even though you might think of a tomato as being acidic because it can trigger the same sour taste as a lemon, it is not acid forming, and instead actually helps to raise your body’s overall pH.
Calcium: 1%
Manganese: 6%
Iron: 1%
Potassium: 7%
Magnesium: 3%
72. Watercress
Here’s another leafy green that can help keep your body alkaline. As a bonus, it’s full of plenty of other vitamins so you’re getting broad coverage for your nutritional needs. It has its own distinct flavor that you might prefer over some of its cousins, and it ranks pretty highly on the alkaline scale in regards to the effect it has on the body. It’s even been shown to help repair damage to DNA, which can be a big help in preventing and reversing inflammation.
Calcium: 12%
Manganese: 12%
Iron: 1%
Potassium: 9%
Magnesium: 5%
73. Wheatgrass
Wheatgrass has enjoyed a lot of popularity in recent years as the green smoothie intake has increased, but it has been something that “health nuts” have known about for quite some time. It’s a very strong source of alkalinity for the body, and is often found in supplemental form, meaning you can mix it with water and drink it. Some choose to drink a daily glass of wheatgrass juice as a sort of insurance that their body is getting enough alkaline forming food.
Calcium: 43%
Manganese: 20,000%
Iron: 1270%
Potassium: 84%
Magnesium: 28%
74. Zucchini
This is one vegetable that is readily available at most grocery stores, which make them easy to start using as part of a comprehensive approach to help your body stay alkaline. There are many different zucchini recipes available, but steaming them and eating them on their own is the way to get the most benefit. They can also help lower bad cholesterol levels, and they may even help in the prevention of prostate cancer.
Calcium: 1%
Manganese: 9%
Iron: 2%
Potassium: 7%
Magnesium: 4%
Remember, you don’t have to limit yourself to alkaline foods only, but they do serve as a nice base for your overall diet plan. The more of the foods on this list you eat, the more alkaline your body will be. But balance is key, and other foods contain plenty of vitamins and nutrients, and shouldn’t be neglected. Eat a wide variety of healthy foods, including those listed here for their alkalinity, and you’ll be doing your body a big favor.
Alkaline Foods FAQ
Do Alkaline foods help acid reflux?
There is a direct link between eating alkaline foods and reducing the amount of stomach acid, which may help lessen or prevent symptoms of acid reflux. Perhaps you’ve identified certain foods that give you acid reflux when you eat them, and now you avoid them. In all likelihood these foods are on the acidic foods list. When you peruse the list of alkaline foods you’ll likely notice that none of them stand out as foods that contribute to your condition. It’s always best to ask your doctor for a diet plan that will lessen your acid reflux, and you might find it very comparable to an alkaline diet.
What does “alkaline forming” foods mean?
This means that while a food might not be alkaline in nature, when broken down by the body is produces an alkaline effect, in contrast to an acidic effect from acid forming foods. One example is that citrus fruits like grapefruits and lemons, while containing citric acid, are actually alkalizing once you eat them. That’s why it’s important to distinguish between foods that on the outside are acidic, but once digested and processed by the human body, become alkaline.
You might notice that there are a lot of different alkaline/acidic lists out there, with change-ups of different foods, some showing them to be alkaline and other showing them to be acidic. It can be really confusing but we did our best to bring you the most accurate data.
What do alkaline foods do?
Alkaline foods may help to bring the body’s pH to a level that supports health and well-being. They might also help to neutralize excessive amounts of acid that can lead to inflammation and other chronic conditions.
Do Alkaline foods help you lose weight?
If you change your diet to include more alkaline forming foods, you’ll lose weight. This is because these foods have plenty of other benefits in them, and many of them are considered superfoods. If these take the place of some of the unhealthy acidic foods you’ve been eating, like heavily processed foods, the result will most likely be weight loss. Almost all of the alkaline foods we’ve found can also be found in diet plans and weight loss programs. Every diet we’ve seen has advocated the use of spinach and other leafy greens – it just so happens that they’re also alkaline.
What do alkaline foods taste like?
There is a wide variety of alkaline foods, so there’s no one answer for this. Many of these foods are vegetables, some are fruits, and some are nuts and grains. It’s important to understand that acidic foods don’t taste like acid. They don’t burn your tongue when you eat them. They produce an acidic effect within the body. Alkaline foods therefore don’t have a specific taste to them when you eat them, and there’s no flavor cues as to whether a food is alkaline or acidic. For example, oranges have citric acid but are alkaline forming, so basically they can taste like just about anything.
Does cooking alkaline foods make them acidic?
While it doesn’t necessarily make them acidic, you might be cooking out essential vitamins and minerals that could be helpful to the body. It isn’t necessary to go on a raw diet in order to eat alkaline foods, but the fresher you can eat your foods the better. If they need to be cooked, stick to methods like steaming or sautéing so that you can keep the nutrients in them intact.
Alkaline Foods and Gout
Since gout is caused by an excessive amount of uric acid in the system, the thought is that by eating more alkaline foods you’ll be helping to diminish those levels and be free from gout attacks. It’s true that alkaline foods, once eaten, have an alkalizing effect, and therefore would help to neutralize some of the acidic foods you eat. Special diets for those with gout mimic very closely an alkaline diet, and by going alkaline you’ll be avoiding some of the known foods that trigger gout outbreaks.
Alkaline Foods and Acne
One of the claims made by alkaline diet promoters is that alkaline foods can help with your acne. The reason for this is an acidic environment is at least partially to blame for the amount of acne you have. There’s long been a basic thought that eating an improper diet, especially greasy fried foods and dairy, can lead to more acne. But perhaps it is not a certain type of food, but rather the acidic effect that causes the breakouts. By eating alkaline you’re getting a big dose of vitamins, minerals, and antioxidants in whole food form, which will likely help your skin be healthy and free from blemishes.
Alkaline Foods and Allergies
The list of alkaline benefits sometimes includes allergy relief. It is unclear how an alkaline diet would help to prevent allergic reactions to things like dust, pollen, or pet dander. An alkaline diet is often referred to as a ‘cure all’ for anything that ails you.
Alkaline Foods and Diabetes
Many alkaline foods will also help you keep your blood glucose levels in check so that you don’t have the sort of spikes you get from high-sugar foods. In this respect, many diabetic diets that are prescribed by doctors closely resemble an alkaline diet, with beans and vegetables being the order of the day. The chances of getting diabetes while following an alkaline diet would be lessened, and it may help you manage your diabetes if you already have it. Be sure to consult with your doctor to seek their advice before starting any kind of diet – even an alkaline one, or if there is a better eating plan they recommend for that purpose.