Alkaline Nutrition
As Dr. Nurcivan Ünsal ÜZ, we create diet plans that are suitable for each individual's body structure and metabolism by adopting a personalized health management approach regarding alkaline nutrition. Alkaline nutrition aims to support general health by improving the body's pH balance. As Dr. Nurcivan Ünsal ÜZ Nuen Clinic, we recommend that alkaline foods such as fresh vegetables, fruits, healthy oils and whole grains come to the fore in this approach. These foods regulate the digestive system, strengthen immune functions and help eliminate toxins from the body. As Nurcivan Ünsal ÜZ Nuen Clinic, we present alkaline nutrition not only as a diet but also as a healthy lifestyle with a holistic medical approach, thus aiming for individuals to live a more energetic, balanced and disease-protected life.
Alkaline nutrition is a diet approach that aims to maintain a healthy life by maintaining the body's pH balance. The basic principle of this nutritional approach is that the body's acidic accumulations should be balanced and supported with alkaline foods. An alkaline diet generally includes natural, unprocessed foods such as vegetables, fruits, nuts, seeds, healthy oils, and whole grains. These foods create an alkaline effect in the body, while acidic foods (processed foods, red meat, sugar) can increase the acidic environment. It is suggested that an alkaline diet provides benefits such as strengthening the immune system, reducing inflammation, improving digestive health, and increasing energy levels. In addition, an alkaline diet can improve skin health, create a detox effect, and reduce the risk of chronic diseases caused by an acidic environment in the body. This diet style helps support the overall health of individuals, but it is an approach that should be personalized according to each individual's body structure.
Alkaline Nutrition List
The alkaline food list consists of foods that are suitable for an alkaline diet. These foods help prevent acidic deposits in the body, increase energy levels and support overall health.
| Category |
Food |
| Vegetables |
Spinach, Swiss Chard, Kale, Broccoli, Cauliflower, Zucchini, Carrots, Cucumber, Avocado, Lettuce |
| Fruits |
Apple, Pear, Grape, Pomegranate, Orange, Lemon, Watermelon, Strawberry, Blueberry, Peach |
| Nuts and Seeds |
Almonds, Walnuts, Hazelnuts, Chia seeds, Flax seeds |
| Whole Grains |
Oats, Brown rice, Quinoa, Barley, Amaranth |
| Legumes |
Chickpeas, Lentils, Beans, Peas |
| Healthy Fats |
Olive oil, Coconut oil, Avocado oil |
| Other Alkaline Foods |
Alkaline mineral water, Basil, Ginger, Garlic |
Alkaline Nutrition Diet
The alkaline diet takes an approach to balancing the body's pH level and generally focuses on reducing the negative effects that acidic deposits can have on the body. The alkaline diet is aimed at neutralizing the body's acidic environment by choosing foods with a high alkaline effect. Vegetables, fruits, nuts, seeds and whole grains form the basis of the alkaline diet. Such foods help the body eliminate acidic waste, increase energy levels and strengthen the immune system. For example, foods such as green leafy vegetables, broccoli, cauliflower, lemon, pomegranate and avocado play an important role in maintaining pH balance. At the same time, acidic foods such as processed foods, red meat, white sugar and flour are avoided. The alkaline diet regulates the digestive system, prevents toxin accumulation in the body and improves skin health. This diet not only helps with weight control, but also provides long-term positive effects on overall health.
Alkaline Diet During Pregnancy
Alkaline nutrition during pregnancy aims to choose balanced and correct foods to support the health of the mother and the baby. During pregnancy, the pH balance can be disrupted due to hormonal changes and differences in metabolic processes in the body, which can cause negative effects such as digestive system problems, fatigue and skin problems. Alkaline nutrition can help prevent such problems by reducing acidic deposits in the body and maintaining pH balance. In this diet, green leafy vegetables (such as spinach, chard, kale), fresh fruits (such as orange, apple, banana) and healthy oils (such as olive oil, avocado) are especially emphasized. In addition, whole grains, legumes and nuts are also included in this nutrition plan, increasing energy levels and strengthening the immune system. Alkaline nutrition relieves digestive problems during pregnancy and prevents common problems such as bloating and constipation. However, before making any dietary changes during pregnancy, it is important to consult a specialist, especially about special approaches such as an alkaline diet. Because some foods may require special attention during pregnancy and each individual's needs may be different.
Basic Principles of Alkaline Nutrition
The basic principle of alkaline nutrition is to create a healthy metabolism by supporting the body's acid-base balance. In this nutritional model, the consumption of foods with a high alkaline effect, such as vegetables, fruits, nuts and some whole grains, is encouraged, while the intake of acidic foods such as processed foods, refined sugars, red meat and dairy products is limited. Another important principle of alkaline nutrition is to pay attention to water consumption; especially slightly alkaline drinks such as lemon water and natural mineral water are recommended. In addition, natural and organic foods are preferred to prevent the entry of chemical additives into the body. While the consumption of substances such as sugar, caffeine and alcohol is reduced to a minimum, plant-based and fiber-rich foods are prioritized. This approach not only supports pH balance, but also improves intestinal health, strengthens the immune system and provides positive effects on general health.
Alkaline and Acidic Foods
Alkaline and acidic foods are classified according to the effects they leave after being metabolized in the body. Alkaline foods help support cell functions by creating an alkaline environment instead of acidifying the body. Foods in this group are generally vegetables, fruits, nuts and some whole grains. Foods such as spinach, broccoli, avocado, cucumber, almonds, quinoa and lemon have an alkaline effect. Although lemon may seem acidic from the outside, it creates an alkaline effect in the body. Acidic foods are foods that cause more acid production in the body during the digestive process. Red meat, processed meat products, milk and dairy products, white flour, refined sugars, coffee, alcohol and carbonated drinks fall into this group. Excessive consumption of acidic foods can disrupt the body's natural pH balance, causing inflammation, decreased bone density and low energy. For this reason, advocates of an alkaline diet recommend increasing the consumption of alkaline foods and consuming acidic foods in a controlled manner in order to achieve an optimal balance without straining the body.
Benefits of Alkaline Diet
Proponents of the alkaline diet claim that this diet offers many health benefits.
May Support Bone Health: Some studies suggest that consuming high levels of acidic foods can cause calcium to be pulled from bones. An alkaline diet may reduce the risk of osteoporosis by preserving bone density.
May Prevent Muscle Loss: Muscle loss (sarcopenia) is a common problem as we age. It is thought that an alkaline diet may support muscle health.
May Protect Kidney Health: Excessive consumption of acidic foods can increase kidney load. An alkaline diet may help improve kidney function.
May Reduce Inflammation in the Body: Alkaline foods contain antioxidants and phytochemicals that help reduce inflammation in the body. This may reduce the risk of chronic diseases.
May Improve Digestion: An alkaline diet is based on foods that are rich in fiber. This can improve gut health and regulate digestion.
May Increase Energy: Some people report feeling more energy on an alkaline diet. This may be due to the reduction of processed foods and sugar.
Possible Harms and Criticisms of Alkaline Nutrition
Although alkaline nutrition is a positive approach in terms of encouraging healthy food choices, it does have some criticisms and potential harms. First of all, the claim that this diet is based on, namely that foods can significantly change the body's pH level, is not fully supported by science. Since the body's blood pH balance is tightly regulated by the kidneys and lungs, it is unlikely that the foods consumed will radically change this balance. In addition, since alkaline nutrition limits some important food groups, especially animal proteins and dairy products, it can lead to nutritional deficiencies such as vitamin B12, iron, zinc and calcium deficiencies in the long term. In addition, overly restrictive dietary approaches may not be sustainable and can make social life difficult. For example, it may become difficult to eat out or to get enough from various food groups. Although benefits such as weight loss are mostly due to healthy food choices, this is not directly related to the effect of alkaline nutrition on pH balance, but to the adoption of general healthy eating habits.
How to Apply Alkaline Nutrition?
The basic principle for implementing an alkaline diet is to reduce foods that create an acidic load in the body and consume more foods with a high alkaline effect. First of all, care should be taken to ensure that at least 70-80% of the daily diet consists of alkaline foods such as vegetables, fruits, nuts, legumes and whole grains. Especially dark green leafy vegetables (spinach, cabbage, broccoli), healthy oils (avocado, almonds, olive oil) and low-sugar fruits (lemon, apple, blackberry) have an important place in this nutritional model. In addition, foods with a high acidic effect such as processed foods, refined sugars, white flour products, red meat and dairy products should be limited, and natural and organic foods should be preferred whenever possible. Daily water consumption is also an important part of an alkaline diet; drinking natural mineral water with a high pH level or lemon water can increase the alkaline effect in the body. In addition, steaming or consuming foods raw as much as possible can preserve their nutritional value and make the body more alkaline. To make an alkaline diet sustainable, it is important to consume acidic foods in moderation from time to time, maintaining a balance rather than excessive restrictions. In this way, a healthy and balanced diet can be created.
Frequently Asked Questions About Alkaline Nutrition
Does alkaline nutrition really change the body's pH balance?
No, the blood pH level in the body is tightly regulated between 7.35 and 7.45 and does not significantly change with diet. However, alkaline nutrition can indirectly support body functions by promoting healthy foods.
What are the main benefits of alkaline nutrition?
Alkaline nutrition can support gut health, reduce inflammation, protect bone health, and increase energy levels. It also promotes avoiding processed foods, which positively contributes to overall health.
Does alkaline nutrition prevent diseases like cancer?
Scientific studies have not proven that alkaline nutrition directly prevents cancer. However, eating a diet rich in vegetables and fruits can strengthen the immune system and support cellular health.
Does alkaline nutrition help with weight loss?
Yes, by replacing processed and high-calorie acidic foods with vegetables, fruits, and fiber-rich foods, calorie intake naturally decreases, supporting weight loss. However, weight loss primarily depends on creating a calorie deficit.
Is alkaline nutrition a fully vegan or vegetarian diet?
No, but it generally encourages plant-based eating. Small amounts of fish or white meat can be consumed, while red meat and processed meats are not recommended.
Which beverages are suitable for alkaline nutrition?
Alkaline water, herbal teas, lemon water, and fresh vegetable juices are suitable for alkaline nutrition. Coffee, carbonated drinks, and alcohol should be limited because they are acidic.
How can one start alkaline nutrition?
It can be started with small changes such as drinking lemon water in the morning, adding more vegetables to meals, and avoiding processed foods. Over time, acidic foods can be reduced to fully transition to an alkaline diet.
What common mistakes do people make when following alkaline nutrition?
Some people try to completely eliminate all acidic foods, which can cause nutrient deficiencies. It is important to maintain a balanced approach and preserve dietary diversity.
Is alkaline nutrition suitable for athletes?
Yes, but a balanced diet should be designed to meet protein needs. Plant-based protein sources like lentils, chickpeas, and quinoa, as well as healthy fats, are important for athletes.
Is alkaline nutrition suitable for everyone?
Generally, it is a healthy diet suitable for most people. However, individuals with kidney disease or specific dietary needs should consult a nutrition specialist.