KNOW YOUR ALKALINE FOOD NUTRIENTS

GREEN VEGETABLES

Grandma would always tell us to eat our greens, but I will say drink them. Green plants provide amino acids that are the building blocks of protein, in a way that is much easier for the body to absorb than meat and dairy.

GREEN VEGETABLE NUTRIENTS

All Herbs Herbs contain countless beneficial nutrients - use widely
Arugula           Phytochemicals, vitamin A, B–complex vitamins, iron
Avocado  Pantothenic acid, vitamin K, copper, folate, vitamin B6
Broccoli          Vitamin K, vitamin C, chromium, folate, vitamin B6
Cabbage          Vitamin K, vitamin C, potassium, vitamin B6, manganese
Celery              Silicon, polysaccarides, vitamin C
Chicory            Thiamin, niacin, zinc, vitamin A, vitamin E
Cucumber Vitamin K, vitamin A, copper, potassium, vitamin C
Dandelion Vitamin A, vitamin C, vitamin E, thiamin, riboflavin
Fennel              Vitamin C, potassium, molybdenum, manganese, copper
Kale                 Vitamin K, vitamin A, vitamin C, manganese, copper
Kohlrabi Vitamin C, phytochemicals, niacin, vitamin B6, thiamin
Romaine lettuce Vitamin K, vitamin A, folate, molybdenum, potassium
Scallions Antioxidants, phytonutrients, vitamin C, vitamin B2
Seaweed           Iodine, calcium, magnesium, vitamin C, vitamin B2
Spinach            Vitamin A, vitamin C, vitamin E, calcium, iron
Wheatgrass Vitamin A, vitamin C, vitamin E, vitamin K, niacin
Zucchini Vitamin C, vitamin K, riboflavin, vitamin B6, folate

ROOTS AND OTHER VEGETABLES

Carrots and beets (including the leaves if they are fresh) are very useful for juices and smoothies, but they are not the only vegetables that can be used. Aim to use a variety of colors—rich reds and oranges, like ripe peppers, will have anti-oxidizing properties. Sweet potato juices well and makes a good change from white potato varieties. Potatoes are very alkalizing for soups; some people drink raw potato juice but it is not for everyone.

VEGETABLES NUTRIENTS

Beet                    Folate, vitamin C, potassium, phosphorus, magnesium
Bell peppers       Vitamin C, vitamin A, vitamin B6, folate, molybdenum
Carrot                 Vitamin A, biotin, vitamin K, potassium, phosphorus
Celeriac              Vitamin K, vitamin C, phosphorous, calcium, iron
Parsnip                Vitamin K, vitamin C, manganese, folate, copper
Potato                 Vitamin B6, potassium, phosphorus, vitamin C, copper
Sweet potato       Vitamin A, vitamin C, manganese, copper, vitamin B6

FRUITS

Fruits are alkaline only when they are properly ripe. Dark blue fruits like plums, blueberries, and black grapes have an anti-oxidizing effect that is especially good for the kidneys. Tropical fruits are extremely alkalizing. Melons are the easiest fruit to digest and when ripe can whiz easily to make a delicious smoothie without any added liquid.

FRUITS NUTRIENTS

Apple                   Vitamin A, vitamin B, vitamin C, vitamin E, vitamin K
Banana                 Vitamin B6, vitamin C, manganese, potassium, biotin
Berries (any vari) Pantothenic acid, vitamin K, copper, folate, vitamin B6
Coconut                Vitamin B6, vitamin C, potassium, manganese, cytokinins
Grape                    Vitamin C, vitamin K, vitamin B2, copper, antioxidants
Grapefruit             Vitamin C, copper, vitamin A, potassium, vitamin B1
Kiwi                      Vitamin C, vitamin K, copper, vitamin E, potassium
Lemon                   Vitamin C, folate, phytochemicals, iron, copper
Lime                      Vitamin C, folate, phytochemicals, iron, copper
Mango                   Vitamin A, vitamin C, vitamin B6, potassium, copper
Melon (any type)   Vitamin C, vitamin A, potassium, folate, vitamin B3
Orange                   Vitamin C, folate, vitamin B1, potassium, copper
Papaya                   Vitamin C, folate, vitamin A, magnesium, potassium
Passion fruit           Vitamin A, vitamin C, potassium, iron, phosphorus
Pear                        Copper, vitamin C, vitamin K, phytonutrients, folates
Pineapple                Vitamin C, manganese, copper, vitamin B1, vitamin B6
Plum                       Vitamin C, vitamin K, copper, potassium, vitamin A
Watermelon            Vitamin C, copper, biotin, potassium, vitamin A

WATER, MILK, AND JUICES

Use these liquids in your recipes or drink them (as well as lots of filtered water) throughout the day. All fruit juices benefit from being diluted with water—we suggest you make your own because most commercial juices will have reduced nutritional benefits. Cordials, of course, are full of sugar. Cow and goat’s milk are marginally acidic so use sparingly. Try using coconut milk or almond milk instead, both of which are alkalizing.

LIQUID NUTRIENTS

Almond milk             Vitamin D, vitamin E, calcium, vitamin A, phosphorus
Aloe vera water         Vitamin C, germanium, calcium, zinc, vitamin E
Apple juice                Vitamin C, antioxidants, vitamin B6, phytonutrients
Beet juice                   Folate, vitamin C, potassium, phosphorus, magnesium
Carrot juice                Vitamin A, biotin, vitamin K, potassium, phosphorus
Coconut milk or water Calcium, iron, potassium, vitamin B3, folate
Elderflower water Triterpenes, antioxidants, bioflavonoids, chlorogenic acids
Grape juice                 Vitamin C, vitamin K, vitamin B2, copper, antioxidants
Grapefruit juice Vitamin C, copper, vitamin A, potassium, vitamin B1
Herb and green teas    Catechins, theanine, vitamin C, vitamin B2, vitamin E
Lemon juice                Vitamin C, folate, phytochemicals, iron, copper
Mango juice                Vitamin A, vitamin C, vitamin B6, potassium, copper
Orange juice               Vitamin C, folate, vitamin B1, potassium, copper
Prune juice                  Vitamin B6, potassium, manganese, vitamin C, vitamin K
Rhubarb juice              Vitamin A, vitamin C, vitamin K, calcium
Tomato juice                Vitamin A, vitamin C, vitamin K, vitamin B6
Vegetable Tea               This contains all the benefits of its components

DELICIOUS EXTRAS

Here are some extras that you can add to your food that are actually going to do you good. To make them easy to absorb, mill the seeds just before adding to your juices, smoothies, and porridges. It is also a good idea to soak larger ingredients like almonds for a few hours ahead of time to make them easier to digest. If a recipe calls for one kind of seed or nut, feel free to substitute with another you might have.

BOOSTER NUTRIENTS

Almonds Biotin,         vitamin E, manganese, copper, vitamin B2
Almond oil                 Vitamin E, omega 6
Amaranth                    Vitamin A, vitmin C, folate, calcium, iron
Avocado oil                 Omega 3, omega 6, omega 9
Cardamom                   Potassium, iron, manganese, calcium, magnesium
Chia seeds/flaxseed     Manganese, calcium, phosphorus, antioxidants, Vitamin B1
Chili                             Vitamin E, vitamin A, vitamin B6, vitamin K, copper
Garlic                           Manganese, vitamin B6, vitamin C, copper, selenium
Ginger                          Vitamin B6, vitamin B5, potassium, manganese, copper
Hemp seeds                  Magnesium, zinc, vitamin E, phytonutrients
Horseradish                  Vitamin C, potassium, manganese, iron, copper
Linseed                         Vitamin B1, manganese, copper, phosphorus, magnesium
Oats                               Potassium, phosphorus, magnesium, iron, calcium
Olive oil                        Omega 6, Omega 3, vitamin E, vitamin K
Pumpkin oil                  Omega 6, omega 9, phosphorus, manganese, zinc
Pumpkin seeds              Vitamin E, manganese, phosphorus, copper, magnesium, zinc
Sunflower seeds            Vitamin E, copper, vitamin B1, manganese, selenium
Spirulina                        Potassium, vitamin B6, biotin, zinc, calcium