22 Alkaline Foods

Sour makes fun? Not necessarily. However, the lemon can actually make the body happy, because even if it tastes sour, it is alkaline. We found out for you what alkaline nutrition is all about and listed 22 alkaline foods for you that keep your body in balance.

Why basic nutrition?

Constant consumption of unhealthy foods such as sugar, coffee, or alcohol acidifies your body. But he has to keep his acid-base balance in balance. He can regulate that himself. However, alkaline foods also support your body in maintaining its acid-base balance. If, on the other hand, your body is constantly over-acidified, it can become ill: fatigue, a weakened immune system, headaches and back pain, susceptibility to arthrosis, rheumatism and cardiovascular problems are possible consequences. Alkaline foods are therefore important for staying healthy. But what exactly are alkaline foods and how can you determine hyperacidity? We will clarify this for you below.

Note: This article is purely informative and does not replace any medical diagnosis, treatment, or therapy!

What are alkaline foods?

Alkaline foods are primarily of plant origin and contain no animal or little plant-based proteins. However, they are rich in minerals and trace elements. In particular, they contain a lot of potassium, magnesium, and calcium. These nutrients make a food alkaline and help your body regulate its acid-base balance. The richer food is in potassium, magnesium, and calcium, and the less protein it contains, the more basic it is.

The pH value determines how acidic or basic a food is. The pH value of alkaline food is between 8 and 14. Most types of fruit and vegetables, but also seeds, certain nuts, and herbs are alkaline, which is why alkaline foods belong on every menu. However, you should make sure that you always eat a balanced diet! Because the body also needs carbohydrates, proteins, and, to a lesser extent, fats. A complete renunciation of these foods is harmful in the long run. Alkaline fasting is limited to a period of about 10 days but has a detoxifying effect.

What is pH?

You can find out whether your body is acidic with a test from the pharmacy. This measures your acid-base balance on a scale of 1-14. The value that is measured is called the pH value. When measured in the blood, this should be between 7.3-7.5 – which means neutral. Values ​​below 7 are considered acidic, and values ​​above 7 are basic. The scale ranges from 1-14. If your body is permanently acidic, it makes sense to change your diet and unhealthy lifestyle and to measure the pH value regularly.

Top 22 alkaline foods

So what does an alkaline diet look like? You can find the top 22 alkaline foods here:


Apricots are not only alkaline and thus help you stay healthy. They are also rich in provitamin A and thus ensure beautiful and smooth skin.


Bananas are not only alkaline, they are also real filling foods and provide a lot of energy. An energy drink made from bananas is, therefore, a good idea, especially for athletes.


Basil is super basic. In the long run, however, it is not so healthy in pesto. So why not just mix it up as a smoothie? Goes well with orange and banana or as a green smoothie with apple, kiwi, grapes, and spinach.


Cauliflower is about as basic as potatoes or kiwi and rich in vitamin C. It also has few calories and is, therefore, a particularly good companion for diets.


Figs are real base bombs and therefore the perfect addition to a healthy diet! But be careful: when dried, they contain a lot of sugar. You should therefore enjoy figs in moderation, e.g. with lamb’s lettuce.

Lamb’s lettuce

We have lamb’s lettuce, also known as Rapunzel, at any time of the year, but it is also very popular in this country because of its taste. It contains a lot of provitamin A, which is converted into vitamin A in the body and is a good source of iron.


The popular plant is particularly versatile. It is not only excellent as a tea and helps with stomach problems, for example; Fennel is also a great addition to carrots, steamed peppers, or salad! He is on a healthy diet.

Vegetable juice from carrots, beets, tomatoes

This vegetable juice is not only alkaline, but it also has a lot to offer: beetroot is a great blood thinner, carrots are good for the skin and heart and tomatoes protect our skin from cell changes caused by sunlight. So why not mix all three into one drink and throw it away?!


The popular vegetable from northern Germany, which should not be missing from any Christmas goose in winter, is particularly rich in vitamin C: just 100 g of kale covers the entire recommended daily requirement.


Potatoes are a great source of carbohydrates for diabetics. In contrast to pasta, rolls, rice, or white bread, they are very filling but cover the need for carbohydrates without the blood sugar rising too high.


The sour little fruit is not only healthy and alkaline but also the perfect basis for a green smoothie! Also wonderfully refreshing in summer.


Kohlrabi and carrots not only go together perfectly as a dish: but they also have the right base value. The small heads of cabbage can also be enjoyed raw for dinner.


They contain a lot of provitamin A. However, they must not be drunk in large quantities, especially in the form of carrot juice, because this can lead to symptoms of liver poisoning.


Nuts should not be missing from the list of basic foods! Hazelnuts in particular are highly recommended in this context. Cleverly installed as a breakfast topping, they taste particularly good.


Parsley is also alkaline and is also considered a blood thinner. It is therefore healthy for the heart and arteries.


Mushrooms also find their place in alkaline foods. The low-calorie vegetable is also versatile. Fried, baked, or simply in a salad.


Many dried fruits are highly alkaline-forming. This includes raisins. Please always enjoy it in moderation: too much of it causes blood sugar to spike.


The Italian classic contains a lot of provitamin A. As a starter, it can help bring your body back into balance after eating bad acidifiers. However, you should not eat too much of it: nitrate, which is also contained in rockets, can produce carcinogenic substances.


Black currants contain five times as much vitamin C as red ones. In addition, they are rich in fiber. Black currant juice is even said to have a healing effect on sore throats, joint inflammation, and rheumatic diseases. The leaves of the black currant can also be infused as tea, which is also said to have a healing effect.


Celery can be used well in a soup or for spaghetti Bolognese to put the acidic values ​​into perspective. Celery can also be used in salads, vegetable juices, certain sauces, pureed soups, etc. to spice up the taste and keep the body in balance.


Spinach is one of the healthiest vegetables out there. It is highly basic and is therefore not only considered an important supplier of iron. It is therefore a good antagonist to good and bad acidifiers and can be a great addition to meatballs, fish fillets, or risotto, for example. If you prefer to prepare your spinach completely alkaline, try it with a spinach salad.


The Italians will already know why they prefer to serve antipasti before the pizza. Zucchini may not be spinach, but they are always good for base builders.

Oral value

Fruit and vegetables in particular, but also various herbs are almost always alkaline. Exactly how basic they are, however, varies greatly. For example, raisins have a high Pral value (-21) in relation to their alkaline-forming effect, while asparagus, for example, has a low value (-0.4). The Oral value (Potential Renal Acid Load) assesses the acid or base-forming effect of food. A negative value means that it is an alkaline-forming food, while a positive value is considered acidic. The higher the negative value, the more basic the food in question is.

Food – Oral value

  • dried apricots – 4.8
  • Bananas -5.5
  • Basil -7.3
  • Cauliflower -4.0
  • dried figs -18
  • Lamb’s lettuce -5
  • Fennel -7.9
  • Vegetable juices -3.8
  • Kale -7.8
  • Potatoes -4.0
  • Kiwi -4.1
  • Kohlrabi -5.5
  • carrot -4.9
  • Nuts (hazelnut) -2.8
  • Parsley -12
  • Mushrooms -1.4
  • Raisins -21
  • Arugula -7.5
  • Black currant -6.5
  • Celery -5.2
  • Spinach -14
  • Zucchini -4.6

Good and bad acidifiers

Alkaline foods, therefore, are plant foods. However, not all plant foods are alkaline. Because foods with a high proportion of vegetable proteins (e.g. legumes) are also considered non-alkaline. They are then good acid generators. However, they can be combined well with alkaline foods because their properties complement the alkaline dish. Bad acidifiers, on the other hand, over-acidify the body if it is supplied in excessive amounts. This primarily includes animal foods and products (e.g. meat, eggs, milk, yogurt), sugar, coffee, alcohol, and grain products (bread, rolls, cakes, pasta, cornflakes, etc.).

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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