Are You ACIDIC? Why You Need POTASSIUM to Keep You Alkaline

…and Your Heart Beating; Nerves Calm; Digestion Working; Nails, Joints and Bones Strong

Potassium is powerful: too much or too little can make your heart stop beating. Although many foods contain this alkaline mineral, your storage sites can become depleted if you are frequently stressed, or your body or diet is too acidic (check for aches, pains, reflux and other digestive complaints, coated tongue, bad breath). Your body prioritises keeping your blood slightly alkaline. If it is too acidic, then potassium and other alkaline minerals (especially magnesium and calcium) will be withdrawn from bones, joints, teeth, hair, nails, and your muscles including the heart.

Nerves too require calmative potassium or their owners feel irritable, anxious or confused; get tremors, tics, cramps, palpitations, bloating, tingling or numbness; or find it difficult to initiate or sustain Sleep (see TIPS for website articles). Or sleep can be long but not refreshing. Potassium is critical for fluid balance and blood pressure (BP). Too much sodium (#1 source is tinned/packet/other pre-prepared foods) and too little magnesium (depleted by stress; low in highly processed foods) lowers potassium.

Magnesium acts like a doorkeeper at each cell, allowing potassium and Calcium to enter – or not (TIPS). So avoid high doses of calcium supplements without enough magnesium for efficient utilisation. High calcium levels can lead to constipation, weak bones, heart arrhythmia or kidney stones. Harvard University meta-analysis showed that nations with high dairy consumption (dairy is high in calcium, but acidic and low in magnesium) had the highest osteoporosis rates. If needed, a potassium supplement is best professionally assessed. For example use potassium sulphate for chronic sinus or rashes; potassium phosphate for anxiety related symptoms; potassium chloride for periodic inflammation such as bronchitis or endometriosis.

Burn Your Food

To release energy from food you metabolise or “burn” it. The calorie or kilojoule content is a statement of how much heat food can produce. Individual foods can be burned into an ash which will have an alkaline or acid residue (from the Latin word for sour: acidus). Some foods have a different pH prior to eating. For example in cooking terms, lemon is considered a culinary acid. Such foods can tenderise meat or fish; mix with baking powder or soda and help cakes to rise. They hit acid receptors on the tongue, encouraging pleasure and satiety. But once burned to ash, most citrus has an alkaline residue, which leaves mainly potassium, calcium and magnesium. Acid-ash foods are mostly composed of sulphur, phosphorous and chlorine. In chemistry an alkaline substance is termed a base: something that neutralises an acid.

Most vegetables and fruits are alkaline, which improves mineral absorption and retention, plus they are good sources of potassium. The average daily adult need is 4,700 mg daily (4.7 grams). Diarrhea, vomiting, excessive sweating or exertion, malnutrition; kidney, malabsorption and eating disorders; and some Medications (TIPS) can also cause potassium deficiency. Common offenders are diuretics, which can be prescribed to lower BP by forcing the elimination of fluid and sodium. This lowers blood volume and thus blood pressure. But when you eliminate fluid you also lower potassium. Some newer drugs are potassium sparing but this (sigh) can lead to dangerously high levels. Instead use diet to up potassium which naturally lowers sodium.

Meat, Banana and Beverage Urban Myths 

Corticosteroids are anti-inflammatory drugs such as for arthritis and asthma. They increase potassium loss as do laxatives. These work by pulling water into the bowel and stimulating muscle contractions to move fecal matter through for elimination. Laxatives can interfere with the absorption of potassium and sodium and promote potassium loss through the stool. Adopting an alkaline diet and increasing potassium, magnesium and calcium can often be sufficient to lower high BP; regulate digestion, sleep, Bones and joints (TIPS: Aches and Pains). The Kidneys (TIPS) are in charge of maintaining both BP and normal blood alkalinity of 7.35 – 7.45. The pH scale is from 0 (most acid) to 14 (most alkaline). Anything lower or higher than this status can lead to symptoms and disease. With a blood pH shift to just 6.9 or 7.8 cells stop functioning, followed by coma and death. An indicative pH test follows.

The most acidic foods are refined white Sugar (TIPS), soft drinks, ordinary salt, and beer. Less acidic are Protein foods such as meat, cheese, fish; most nuts, grains and Legumes (TIPS). However, these afford body-building amino acids, vitamins, Minerals (TIPS) and other health-supporters. They do not need to be eliminated, just appropriately balanced with a greater proportion of alkaline foods. Alkaline and acid can be viewed as yin and yang contrasting – but needed – partners. The critical point is to achieve a good ratio of one to another at each meal and snack. Note too the inaccurate assumptions that meat is the most acidic food (yet equal to non-maligned legumes), and banana the highest in potassium (see below).

Good quality water has an alkaline pH of 7 (similar to a healthy bloodstream). Tooth enamel erosion begins with any drink with a pH below 5.5, says Dr Rob Beaglehole of the NZ Dental Association. The Framingham Osteoporosis Study shows it also lowers bone-mineral density. Acidity promotes pathogen growth in the mouth that can promote infection or inflammation elsewhere in the body. Even harmless-looking soda water and SodaStream is less than 5.1 and sparkling water is 3.9. Worse are highly sweetened drinks (juices average 3.5) and soft drinks with added phosphorous or caffeine (Coke and Pepsi 2.3). Even fruit teas (eg hibiscus or rosehip-based) averaged 3.5. Black leaf tea: 6; black coffee: 5.5. Herbal teas such as mint and chamomile 7; plain coconut water 6-7. In warm weather keep a carafe of mint tea in the fridge.

How to Achieve a More Alkaline Diet:

• Have vegetables or fruit at each meal and do not overcook;

• Minimise pre-prepared food; as much as is practical cook from scratch;

• Have 5+ serves of veg and fruit each day (a serving is roughly a handful);

• Have 5 colours of veg and fruit each day (each range contains hundreds of unique nutrient team players: green; red; yellow/orange; black/blue/purple; white/tan/brown);

• Have something raw at most meals (breakfast: sliced fresh fruit with no-added-sugar cereal or toast; with eggs add avocado and baby spinach on your toast; lunch and dinner: add cucumber, radish, mesclun to sandwich or plate; top soup, stew, pasta or rice with sprouts, parsley, grated carrot or beetroot; snacks: nuts with fruit; serve sugar-free crackers and hummus with carrot and celery sticks; dessert: slice raw fruit and drizzle with tahini, macadamia butter or chopped raw chocolate*);

• Feature highly alkaline foods (especially seaweed*; fresh herbs such as parsley; leafy greens; garlic, ginger; low-starch veg such as broccoli, mushroom and courgette; umeboshi pickled plums*);

• Visually your lunch and dinner plate should be about ¼-1/3 protein (tofu and other legumes, egg, fish, meat, organic dairy); ¼-1/3 starchy carbohydrate (eg rice, pasta, potato); ½ low-starch veg. (See The Shape Diet to determine your metabolic body-type and which ratios and food sources suit you best);

• Switch to sea salt with kelp* (more alkaline due to more minerals than highly processed salt). For salty flavour plus other benefits use tamari or other naturally fermented soy sauce; clear fish sauce; olives; mustard; miso (soybean paste) in soup or on bread instead of marmite; my Dynamite spread (The Shape Diet) instead of vegemite; nut butters on bread and crackers instead of sugary jams;

• Season foods with less salt and more herbs, spices, lemon, vinegar, tamarind, pomegranate molasses, chilli, wasabi, wine, tomato, stock;

• Use my website recipes to minimise white sugar and sweeten baking with fresh/dried fruit, honey, vanilla, cinnamon, rice malt, maple/apple syrup, coconut, pureed or grated pumpkin/carrot/sweet potato; sweeten hot drinks with vanilla, cinnamon, honey;

• Have alkaline drinks such as filtered water; liquid chlorophyll*; herb tea; vegetable juice; green drinks* with chlorella, spirulina or barley grass; Teeccino* coffee substitute. Particularly avoid soft drinks;

• Pause before and during eating and dine mindfully (being hurried or tense creates acidity and impairs digestion).

*TIPS: from health stores buy umeboshi, green drinks, raw chocolate, and seaweed fronds (tiny pieces that don’t need soaking; for info on these and sea salt with kelp, see Pacific Harvest; contact my office or Nature’s Way for liquid chlorophyll; see Teeccino for 10 great varieties.

Top Food Sources of Potassium

(in order per 100 grams of food):

Herbs, dried; and spices (especially chervil – 4.7 g; paprika – 2.3g)

Tomatoes, sun-dried – 3 g (sun-dried in oil – 1.5 g)

Apricots, dried – 1.9 g (then prunes, figs, raisins, dates, currants)

Mushrooms, dried (especially shiitake – 1.5 g)

Nuts (especially pistachios – 1 g)

Seeds (especially pumpkin – 920 mg)

Legumes (especially white beans – 561mg)

Potato with skin – 550 mg

Fish and seafood (especially salmon and scallops – 535 mg)

Mushrooms, cooked – 570 mg; raw – 470 mg

Avocado – 485 mg

Spinach, cooked – 400 mg

Banana; beetroot – 350 mg

Fruit, raw and cooked (average 150 – 250 mg)

Vegetables, raw and cooked (average 100 – 300 mg)

NZ and APJCN Food Composition Tables; USDA Nutrient Database; dependent on season, soil, variety, style of preparation

How to test: buy pH test strips with colour chart from pharmacy or online. Upon waking, before eating or drinking, put some saliva on a strip. Compare colour to chart. Next measure pH of your second morning urination (to eliminate acid load from day before): urinate on strip or collect urine in glass jar. Compare with chart. Do for 1 week and determine an average: 7 is the ideal score. Retest after dietary changes.

 

Comments

ample food items
Reply

Do you mind if I quote a few of your posts as long as I
provide credit and sources back to your site? My website is in the exact same area of interest as yours and my users would truly benefit from a lot of the information you present here.
Please let me know if this okay with you. Many thanks!

jal
Reply

dear miss middlestead
I am 29 years old girl, I had bad breath in all of my life, I am so sad about that, I am phd student and I was alone in all of my life, iam disappointed because I used everythings to remedy my problem but I coudnt , I say my symptoms please help me
1.always I am sleepy and tired specially in the morning
2.my tongue is coated
3.beneath of my eyes is dark and sinking
4.my skin is so faty
thanks because your concideration and I am look forward receiving message from you.
regards

Maria Middlestead
Reply

Jal, to make a competent diagnosis far more information is needed. A food intolerance could be involved with what you have mentioned. Please see me article on Are You Allergic to the 21st Century? I wish you well.

bb
Reply

Jal, we are on the same boat. I have had BB since I was a teenager. I tried everything to cure my BB, u name it, I tried it. But no luck for the past 20 years. I already gave up. Recently I have done lipid panel blood test just for annual checkup. My doctor said everything is normal, however, I saw that my alkaline phosphatase is way under normal range. I did a search online trying to find out what it is and how it functions in my body. It is an enzyme in blood especially concentrated in liver and bone. It shows that my body is malnutrition, which vitamin B6, b12, folic acid etc deficiency. I then have taken B complex. After taking it for days, something surprised me is that my BB has gone. I think you should take lipid panel test to see what happen.

Ross
Reply

Hey Maria

Great run down – and potassium is so often overlooks and so important. Thanks for researching this.

Ross

Carey
Reply

Hi,

I’m finding this all confusing. So many sites have different lists of what’s alkaline ONCE eaten.

The one I’m following had all fruit as mild, medium or severely acidic except for tomatoes and avocados, yet you say fruit is fine.

You mention nuts and legumes are acidic then it’s on your list of to eat for potassium loss with acidosis.

I’m finding the info on what’s alkaline ONCE eaten so varied. Is there an actual scientific report on what is, as I don’t have the health to get this wrong.

Any help is greatly appreciated, thank you.
Thank you

Maria Middlestead
Reply

Carey, beware of trying for absolutes. Acidity is on a spectrum. Most acidic are soft drinks and highly refined sugar. Almost all plant and animal proteins are less acidic. They can be made even less by accompanying them with alkaline veg and fruit.

Maria Middlestead
Reply

Carey, it sounds like you should see someone for a programme tailored to your needs. Most plant and animal foods are acidic, but not ‘bad’. We just need to accompany them with a much greater proportion of alkaline vegetables, especially raw. Most health issues are about proportion, not absolutes.

Dee
Reply

My dad used to have a chart of foods you should or should not eat together. The one I always remembered was not to eat meat and fruits together because one is amino acid and the other is acidic acid create a toxin to the body. I see you advise this combo to eat?

Dee
Reply

My dad used to have a chart of foods you should or should not eat together. The one I always remembered was not to eat meat and fruits together because one is amino acid and the other is acidic acid create a toxin. Meat taking longer to digest than fruit in the body?

Maria Middlestead
Reply

I remember that – now discounted – theory. Only a few people with very poor digestion are best to keep food combinations that simple.

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