Balancing the Body’s pH levels by cooking for overall better health!

I recently taught a cooking class on alkaline-rich foods at Natural Grocers in Corpus Christi, Texas. I chose a variety of delicious vegetables and shared how quickly and easily it is to make a healthy, wonderful meal that promotes a balance in your body’s pH and overall better health.

Alkaline-rich foods have a plethora of significance in boosting your immune system, helping your digestive system detox in your body, and allowing mineral absorption; alkaline foods offer probiotics that can help with weight management. They help with your bone health and blood pressure regulation. Hearty greens also work as antioxidants. They also reduce inflammation, which is a pain reducer. Some alkaline-rich foods can help with acid reflux relief and better muscle function; they have antimicrobial effects and overall good skin health. Several of the alkaline-rich foods are anti-cancer, which helps with risk reduction. They are great for your heart and your liver and, bottom line, overall health.

As a genotype O positive non-secretor Hunter, my food choice will always be a fantastic steak! My meat-eater self also enjoys savory, sauté, crunch, soft textures, colors, and tastes to add to my plate. So when I have a mouth-watering steak, an acidic food, I will serve it with the side of an alkaline-rich medley—a balance in everything I say.

I recommend that one regularly shops at the grocery store, keeps a bountiful garden, or both if possible. Keeping a select variety of greens on hand and washing them to make them readily available will always create an environment for an abundant serving of health on each plate every night for the family. I thrive on functionality in the kitchen, staying organized, and keeping things convenient, and I like to clean as I go. At times, with specific foods, I peel, chop, slice, and store ahead of time when I have extra moments; if not, I ask my husband to help. After all, the prepping takes a little more time, but it is well worth it in the end!

In this class, I chose to make two separate dishes: one more roasted in the stir fry and the other more light and crunchy. So, on the stove, I had a pot of fresh peeled beets, boiling them with sea salt and keeping the water reserved for beet juice. I added the cooked beets to the Kale dish.
I combined organic coconut oil with olive oil, onions, garlic, cabbage, beet greens, rainbow and Swiss chard, sea salt, and lemon juice. In contrast, the other pan I had was coconut oil combined with olive oil, onions, garlic, kale, beet greens, and cooked beets. I topped it with fresh lemon juice, sea salt, and cracked pepper. I plated everyone’s sample with the two dishes, sprinkling the top with sliced almonds, and added olive oil and sea salt; this combo was most delicious.

I have added the benefits of each ingredient that share the healthy side of conscious eating. I hope that you, too, enjoy making a dish like this. As one of the attendees said, the beets did not miss a beat!

Subscribe to my blog for a new post; I’d love your feedback. Thank you for your desire to live a more health-conscious life and for allowing me to share that experience with you. Share and like; I appreciate your support. I hope to see you in my next class!

Lemons

Vitamin C: Lemons are a great source of vitamin C, which can help boost your immune system, fight infection, and heal wounds. 

• Antioxidants

Lemons contain flavonoids and antioxidants that can help reduce the risk of brain disease and other degenerative diseases. 

• Kidney stones

The citric acid in lemons can help prevent kidney stones by increasing urine production and acidity. 

• Skin health

Vitamin C helps form collagen, a protein that gives skin elasticity and suppleness. 

• Heart health

Lemons contain flavonoids that can help lower blood pressure. 

• Digestion

Drinking lemon water can help prevent acid reflux, stimulate digestion, and reduce bloating. 

• Potassium

Lemons are a good source of potassium, which helps muscles and nerves work properly. 

• Folate

Lemons contain folate, which helps fight against spinal birth defects and helps in red blood cell formation. 

• Iron deficiency anemia

Lemons can help prevent iron deficiency anemia, which occurs when the body doesn’t have enough iron to produce hemoglobin

While lemons are acidic, once digested by the body, they produce alkaline byproducts, which means they can have an alkalizing effect. This can help balance the body’s pH levels and promote better overall health; this is often cited as a benefit of incorporating lemon juice into your diet, though the impact on blood pH is minimal. 

• Metabolic process:

When lemons are consumed, the body metabolizes them, producing alkaline byproducts that can contribute to a more alkaline state in the body. 

• Potential health benefits:

Some believe that incorporating lemon juice can help with:

• Immune system function: High vitamin C content in lemons can boost the immune system. 
  • Digestive health: Lemon water may aid digestion by stimulating saliva production. 
  • Detoxification: Some proponents believe lemons can help the body eliminate toxins. 
  • Mineral absorption: Lemon juice may enhance the absorption of certain minerals. 

Garlic 

• Antimicrobial properties: Garlic has antifungal, antibacterial, and antiviral properties. It can help protect against viruses, bacteria, and fungi. 
• Antioxidant properties: Garlic contains antioxidants that can help prevent oxidative damage in the body. 
• Blood pressure: Garlic may help lower blood pressure, especially in people with high blood pressure. 
• Cholesterol: Garlic may help manage cholesterol levels. 
• Heart health: Garlic may boost heart health. 
• Liver injury: Garlic may reduce the risk of liver injury. 
• Bone health: Garlic may improve bone health. 
• Cognitive diseases: Garlic may help prevent dementia and Alzheimer’s. 
• Lead toxicity: Garlic can help reduce lead levels in the blood and vital organs. 
• Colds and flu: Garlic may help reduce the severity of cold symptoms and help you recover faster from the flu. 
• Skin: Garlic’s antibacterial properties can help clear up acne

The alkaline properties of garlic are considered beneficial as they can potentially help balance the body’s pH levels, aid digestion, reduce acidity in the stomach, and may even contribute to mitigating issues like acid reflux. Due to its bioactive compounds, garlic also provides various other health benefits, like anti-inflammatory effects and potential protection against certain cancers. 

Key points about garlic’s alkaline benefits:

• pH balance:

Garlic is an alkaline food, meaning that when consumed, it can help neutralize excess acidity in the body, potentially benefiting digestion and overall health. 

• Anti-inflammatory properties:

The alkaline compounds in garlic are believed to have anti-inflammatory effects, which may help alleviate inflammation-related conditions. 

• Potential cancer protection:

Some studies suggest that garlic’s alkaline components may reduce the risk of certain cancers, particularly stomach and colon cancers. 

• Heart health:

Garlic’s potential to lower cholesterol levels and improve blood vessel health may also be linked to its alkaline properties. 

Onions

Antioxidant Properties:
Onions contain flavonoids, such as quercetin, which act as antioxidants that protect cells from damage caused by free radicals. 

Immune System Support:
Onions are rich in vitamin C, which boosts the immune system and helps fight infections. 

Digestive Health:
Onions are a good source of prebiotics, which feed beneficial bacteria in the gut and promote regular bowel movements. 

Heart Health:
Onions contain quercetin and other compounds that may help lower blood pressure, reduce cholesterol levels, and prevent blood clots. 

Bone Health:
Onions provide calcium, which is essential for strong bones. 

Skin Health:
Onions contain sulfur compounds that may help improve skin texture and reduce inflammation. 

Onions may help regulate blood sugar levels, have anti-cancer properties, improve bone density, and enhance cognitive function.

The alkaline properties of onions are believed to contribute to several health benefits, including aiding digestion by promoting healthy gut bacteria due to their prebiotic fiber content, potentially helping with weight management, and potentially supporting bone health by reducing oxidative stress through their antioxidant compounds; however, the concept of “alkalizing” the body through diet alone is not fully supported by scientific consensus. 

Key points about onions and alkalinity:

• Prebiotic fiber:

Onions contain fructans, a prebiotic fiber that feeds beneficial bacteria in the gut and promotes healthy digestion. 

• Antioxidant power:

Onions are rich in antioxidants like quercetin, which may help combat oxidative stress and potentially support bone health. 

• Potential for weight management:

Some studies suggest that onions may be beneficial for weight management due to their fiber content and potential appetite-regulating effects.

Benefits of kale

Strong bones Vitamin K       Healthy Heart            Protect eyesight      

Vitamin C       Antioxidants  protect your heart    Calcium

gut health      powerful antioxidants          Vitamin A

Fiber   Manganese   Protects against diabetes

Weight loss   Aids skin and hair health    Boosts immunity

Cancer-fighting substances           Copper           Fights inflammation

• Neutralizes stomach acid:

Kale’s alkaline nature helps to counteract excess stomach acid, potentially reducing heartburn and acid reflux symptoms. 

• Digestive support:

Kale’s high fiber content, combined with its alkaline properties, can promote healthy digestion by regulating bowel movements. 

• Potential for overall health:

While research on the alkaline diet is mixed, some proponents believe consuming alkaline foods like kale may contribute to maintaining a balanced body pH and potentially reducing the risk of chronic diseases.

Swiss chard

Nutrient-Rich: Swiss chard is packed with essential vitamins and minerals, including vitamin A, vitamin C, vitamin K, magnesium, potassium, and folate. 

Heart Health: Swiss chard’s high potassium content helps regulate blood pressure, while its fiber content supports healthy cholesterol levels. 

Eye Health: Swiss chard is rich in lutein and zeaxanthin, antioxidants that protect the eyes from age-related macular degeneration and cataracts. 

Bone Health: Swiss chard’s combination of vitamin K, calcium, and magnesium promotes strong bones and reduces the risk of osteoporosis. 

Antioxidant Power: Swiss chard contains antioxidants, such as beta-carotene and vitamin C, which help fight free radical damage and protect against chronic diseases. 

Blood Sugar Control: Swiss chard’s fiber and chromium content help regulate blood sugar levels and may be beneficial for people with diabetes. 

Digestive Health: Swiss chard’s high fiber content promotes regular bowel movements and supports a healthy digestive system. 

Immune Function: Vitamin C and other antioxidants in Swiss chard boost the immune system and help fight infections. 

Other Benefits: Swiss chard is also a good source of biotin, which supports healthy hair and skin. It is low in calories and fat, making it a healthy weight management option.

Swiss chard’s alkaline properties, primarily due to its high content of minerals like magnesium, calcium, and potassium, can help neutralize excess acids in the body. This could potentially aid in blood pH balance, reduce inflammation, support bone health, and lower blood pressure by counteracting the effects of acidic foods like animal products, making it a beneficial addition to a balanced diet. 

Key benefits of the alkaline in Swiss chard:

• pH balance:

The alkaline minerals in Swiss chard can help maintain a healthy blood pH level by neutralizing excess acidity in the body. 

• Bone health:

Calcium and magnesium in Swiss chard are crucial for strong bones and can help prevent osteoporosis. 

• Blood pressure regulation:

The combination of potassium, magnesium, and calcium in Swiss chard can contribute to healthy blood pressure levels by promoting blood vessel dilation. 

• Reduced inflammation:

An alkaline diet, including Swiss chard, is often associated with decreased inflammation in the body. 

• Detoxification support:

Some believe that consuming alkaline foods like Swiss chard can aid in the body’s detoxification process

CABBAGE

• Vitamin C

Cabbage is a great source of vitamin C, which helps protect cells from free radicals and promotes iron absorption. 

• Vitamin K

Cabbage is rich in vitamin K, which helps keep bones strong and blood clotting healthy. One cup of cabbage provides 85% of the recommended daily value of vitamin K. 

• Fiber

Cabbage is high in fiber, which can help with digestion and weight management. Fiber adds bulk to stool and promotes regular bowel movements. 

• Antioxidants

Cabbage contains antioxidants that can help fight inflammation. Red cabbage contains anthocyanins, which give it its color and provide a healthy dose of antioxidants. 

• Gut health

Cabbage contains soluble and insoluble fiber, which can help improve gut health. Soluble fiber increases the number of beneficial bacteria in the gut, while insoluble fiber helps keep the digestive system healthy. 

The alkaline properties of cabbage are considered beneficial as they can help to balance the body’s pH level, potentially reducing the risk of chronic diseases associated with acidity, including issues related to bone health and kidney stones. By creating a less acidic environment in the body, cabbage may even contribute to a reduced risk of certain cancers; this is primarily attributed to the presence of antioxidants like sulforaphane found in cabbage. 

Key benefits of the alkaline in cabbage:

• Bone health:

Cabbage’s alkaline nature can support healthy bone mineral density by counteracting excessive acidity in the body, which can lead to bone loss. 

• Cancer prevention:

Some studies suggest that the alkaline compounds in cabbage, particularly sulforaphane, may have anti-cancer properties by inhibiting the growth of cancer cells. 

• Reduced inflammation:

An alkaline diet may help reduce chronic inflammation in the body, which is linked to many diseases. 

• Digestive health:

Cabbage’s fiber content can aid digestion and promote regular bowel movements, which can contribute to a balanced pH in the digestive tract.

Other health benefits of cabbage include Cancer prevention and Improved eyesight.

Almonds

• Cardiovascular health

Almonds are rich in nutrients that can help manage cardiovascular risk factors, such as high LDL-C and low HDL-C levels. 

• Blood sugar

Almonds can help manage blood sugar levels by improving insulin resistance and helping to manage blood sugar spikes after meals. 

• Cholesterol

Almonds can help lower LDL, or “bad”, cholesterol levels. 

• Vitamin E

Almonds are a top food source of vitamin E, which is an antioxidant that protects cells from oxidative damage. 

• Weight loss

Almonds are high in protein and fiber, which can help you feel full and satisfied after eating. 

• Brain function

Almonds are rich in healthy monounsaturated fats that can support brain function. 

• Fiber

Almonds are high in dietary fiber, which can help you maintain a healthy weight. They are also considered alkaline foods, which can help neutralize stomach acid, potentially benefiting those with acid reflux. Almonds may also contribute to maintaining a balanced pH level in the body by providing minerals like magnesium and potassium, which are considered alkaline-forming; this can potentially support bone health and muscle function. 

Key benefits of the alkaline properties of almonds:

• Acid reflux relief:

Almonds are often recommended for people with acid reflux due to their ability to neutralize stomach acid. 

• Improved digestion:

Almonds’ fiber content and their alkaline nature can promote healthy digestion by supporting gut-bacteria balance. 

• Bone health:

Almonds contribute to a more alkaline environment, which may indirectly support bone health by reducing the body’s need to draw calcium from bones to neutralize acidity. 

• Muscle function:

Maintaining a balanced pH level through alkaline foods like almonds may contribute to optimal muscle function.

Beets

• Antioxidants: Beets help repair DNA and maintain cell health. 
• Anti-inflammatory properties: Beets can reduce the risk of chronic diseases. 
• Brain health: Beets contain vitamin B folate, betaine, and uridine, which may help memory and brain health. 
• Blood pressure: Beets contain nitrate, which can help lower blood pressure. 
• Cardiovascular disease: Beets can help manage cardiovascular disease. 
• Diabetes: Beets contain alpha-lipoic acid, an antioxidant that may help lower glucose levels. 
• Fiber: Beets are high in fiber and low in fat. 
• Minerals and vitamins: Beets contain vitamins A, C, and K, as well as manganese, potassium, and iron. 
• Phytonutrients: Beets contain betalains, which have antioxidant, anti-inflammatory, and detoxification properties. 
• Oxygen uptake: Beets can increase oxygen uptake, which can help people stay active longer

Beet alkalinity primarily comes from the presence of betalains. This phytonutrient provides a range of health benefits, including anti-inflammatory properties, antioxidant activity, potential cancer-fighting effects, and support for liver function, all while helping to balance the body’s pH level. 

Key benefits of the alkaline in beets:

• Anti-inflammatory effects:

Betalains, the pigment responsible for beets’ red color, possess potent anti-inflammatory properties. These properties can help reduce inflammation, benefiting conditions like arthritis and heart disease. 

• Antioxidant power:

Betalains also act as antioxidants, protecting cells from damage caused by free radicals and potentially reducing the risk of chronic diseases like cancer. 

• Liver support:

Due to their high betalain content, beets can help support liver function by aiding in detoxification. 

• Potential cancer protection:

Studies suggest that betalains may have anti-tumor properties, potentially helping to prevent cancer cell growth. 

• pH balance:

Including alkaline foods like beets in your diet can help maintain a healthy pH balance in the body

What the heck are betalains? I bet you may have wondered when reading. Well, in short, they are what make certain foods colorful.

They are a class of water-soluble pigments found in plants and some fungi that give fruits and vegetables red, violet, yellow, and orange colors. They are categorized into two types. One type is called red-violet betacyanins, and the other is called betaxanthins, which are yellow to orange. 

• Plants

Betalains are mostly found in the petals of flowers but can also color plants’ leaves, stems, fruits, and roots. Some well-known sources of betalains include red beetroots, cactus fruits, and Swiss chard. Which we know are alkaline-rich.

• Properties

Betalains have antioxidant properties and are being studied for their potential health benefits, including anti-inflammatory, anticancer, and hepatoprotective properties. They are also used as natural food colorants in the food industry. 

• Fluorescence

Betalains fluoresce has led to various applications, including detecting malaria-infected erythrocytes and screening enzyme activities.

Coconut oil is good for skin health. It can help treat acne, moisturize dry skin, and protect skin from harmful microorganisms. It contains lauric and capric acid, which have antimicrobial properties that kill bacteria and fungi that cause skin infections. 

• Digestive Health

Coconut oil can help digestion by dealing with bacteria, fungi, and parasites that can cause indigestion. It can also help absorb fat-soluble vitamins, minerals, and amino acids. 

• Hair Health

Coconut oil can improve hair by adding moisture, reducing dandruff, and softening frizz. It can be used as a conditioner, styling aid, or leave-in hair mask. 

• Dental Health

Swishing coconut oil in your mouth for 10-15 minutes, also known as oil pulling, may help with dental hygiene. 

• Heart health

Coconut oil is high in high-density lipoprotein (HDL) cholesterol, which is a good cholesterol that can enhance heart health. 

• Weight loss

Coconut oil contains medium-chain triglycerides (MCTs), which may help lose weight. MCTs can increase feelings of fullness, suppress hunger, and promote thermogenesis, which burns calories. 

• Other benefits

Coconut oil may also help: 

• Treat skin conditions 
  • Protect hair from damage 
  • Prevent dental caries 
  • Lessen hunger

The alkaline nature of coconut oil, which has a pH level around 7-8, is considered beneficial because it may help balance the body’s pH by potentially neutralizing acidity, and its antimicrobial properties, primarily due to the lauric acid content, can help fight off harmful bacteria and fungi on the skin and in the gut; however, it’s important to note that research on the direct impact of coconut oil’s alkalinity on overall health is limited. 

Key points about the alkaline properties of coconut oil:

• Antimicrobial effects:

The lauric acid in coconut oil is considered to have strong antimicrobial properties, which can help combat bacteria and fungi that contribute to infections on the skin and in the digestive system. 

• Potential for skin health:

Coconut oil’s slightly alkaline nature may help balance the skin’s pH, potentially aiding in conditions like dry skin, eczema, and minor irritations. 

• Digestive support:

Some proponents believe that consuming coconut oil can help neutralize stomach acid and support healthy digestion due to its alkaline properties.

Beet greens 

Nutrient Rich: Beet greens are packed with essential vitamins and minerals, including vitamin K, vitamin C, iron, magnesium, and potassium. 

Heart Health: The nitrates in beet greens help lower blood pressure and improve blood flow. 

Digestive Health: High in fiber, beet greens promote regular bowel movements and support gut health. 

Antioxidant Power: Beet greens contain antioxidants, such as beta-carotene and vitamin C, which protect cells from damage and reduce inflammation. 

Bone Health: Beet greens’ calcium and vitamin K contribute to strong and healthy bones. 

Immune System Support: Beet greens contain Vitamin C and other antioxidants that boost the immune system and protect against infections. 

Liver Health: Beet greens contain compounds that may improve liver function and protect against oxidative stress. 

Other Benefits: 

• Beet greens are a good folate source, essential for fetal development. 
• They have a low glycemic index, making them suitable for people with diabetes. 
• Beet greens can help regulate blood sugar levels. 
• They are a good source of vitamin A, which is essential for eye health

The alkaline properties of beet greens are beneficial for maintaining a balanced pH level in the body, potentially aiding in reducing acidity, supporting healthy digestion, and contributing to overall well-being by neutralizing excess acid in the system. They are also packed with essential nutrients like vitamins A, C, K, folate, iron, and magnesium, further enhancing their nutritional value. 

Key benefits of the alkaline in beet greens:

• Reduced Acidity:

Eating alkaline foods like beet greens can help counterbalance the acidic effects of processed foods and certain dietary habits, potentially mitigating symptoms associated with high acidity levels. 

• Improved Digestion:

A balanced pH level in the digestive tract is crucial for optimal enzyme function, which can lead to better digestion and nutrient absorption. 

• Potential for Detoxification:

Some believe an alkaline diet can support the body’s natural detoxification processes. 

• Mineral Richness:

Beet greens are a rich source of minerals like potassium, magnesium, and calcium, which are essential for various bodily functions, including muscle contraction and bone health. 

• Antioxidant Power:

Beet greens contain betalains, powerful antioxidants that may help protect cells from damage caused by free radicals.

For my shopping experience, watching me cook, and feedback on these dishes from this cooking class, watch my follow-up video on TikTok & Facebook!