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Acid-base homeostasis balance and maximum vitality!

Fresh fruits vegetables_iStock_000020960994Small

 

Did you know that your body has its very own pH? Indeed, some of our body fluids, such as the stomach’s digestive juices, are of an acidic nature, while others are alkaline.

According to this theory, the North-American lifestyle is acidifying, which creates a stress on the body that could lead to chronic fatigue, and even favours the development of osteoporosis, hypertension, and a loss of muscle tissue.

In order to reach the appropriate acid-base balance, it is necessary to increase your intake of alkaline foods so that they represent 65 % of what you eat. What makes a particular food leave an acidic or alkaline residue in the body depends on various factors, including protein and mineral contents, and the form it takes after having been metabolized.

Acidifying foods that should be eaten sparingly are:
Meat and high-protein foods: During digestion, their proteins are broken down into powerful amino acids. In order to be eliminated by the kidneys, these acids have to be neutralized by a buffer system that taps into our minerals reserves, including the famous calcium. This is why, in the long run, an excess of acidity can favour bone demineralization and, subsequently, osteoporosis.
Coffee, soft drinks, alcohol
Fried foods
Sweets

Fairly acidifying foods that should be eaten in moderation are:
Legumes, nuts, and dairy products: These foods are a good source of protein, but they are also rich in minerals such as calcium, potassium, and magnesium. During their absorption, these minerals leave an alkaline residue that counterbalances the acidifying effect of proteins and thus makes them less acidifying choices.

Alkaline foods that should be eaten in large quantities are:
Vegetables and fruits: These are alkaline choices because they contain high levels of magnesium, potassium, and calcium, and low levels of acidic residues, such as sulphur and phosphorus.
Apple cider vinegar
Spices and herbs
Almonds and seeds

In short, make sure to eat reasonable servings of proteins (about the size of a deck of cards) and increase their variety by integrating plant proteins in your diet, such as legumes, nuts, and seeds. Add color to your plate at every meal by topping it with various vegetables, and satisfy your sweet tooth with some seasonal fruits!

Bon appétit!

By Marilyne Petitclerc

*For more information, I suggest you read The Acid-Alcaline Food Guide, by Susan E. Brown.

Author
Marilyne Petitclerc

Holder of a degree in nutrition from Université Laval, Marilyne has worked as a nutritionist for Nautilus Plus since 2010. Passionate about healthy eating and sports nutrition, she also gives lectures and hosts cooking workshops. With her clients, Marilyne makes extensive use of the instinct diet approach and the Mediterranean diet model. Furthermore, she has attended classes on live nutrition at the Hippocrates Health Institute. Maryline ran the Quebec City Marathon des Deux Rives - Half Marathon in 2010 and 2012. She also took part in the Staircase Challenge, another event held in Quebec City in June 2012. Marilyne also plays in an Ultimate Frisbee league and trains regularly at the Nautilus Plus branch where she is employed.


Acid-base homeostasis balance and maximum vitality!is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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