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When it comes to a healthy snack, nuts and seeds tend to add versatility to your options. They can be eaten by themselves, spruce up a trail mix, or add an extra crunch to a cookie or protein ball. Both nuts and seeds are nutrient-rich, and they are an excellent source of fiber. That being said, are nuts and seeds an accepted part of the alkaline diet? What effect do they have on your body?
For being so small, seeds are jam-packed with health benefits. First, they are rich in proteins, healthy fats, and fiber. They contain vitamin B and E, as well as magnesium, potassium, calcium, iron, and zinc (1). Seeds may reduce your risk of heart disease and diabetes, and they can be beneficial in weight management.
Some seeds, including flax, chia, sesame seeds, and pumpkin seeds, contain antioxidants (2). Antioxidants support brain health, reduce inflammation, and can lower your risk of heart disease.
Nuts have a similar health profile to seeds, and they are also known for being extremely healthy. Like seeds, nuts contain healthy fats, protein, magnesium, and fiber. Additionally, certain types of nuts contain other vitamins and minerals. Walnuts, for example, contain folate, vitamin E, and ALA (an omega-3 fatty acid) (3). Peanuts and pecans are full of vitamin B, and almonds are rich in calcium and vitamin E.
Additionally, nuts are “high in [the] amino acid arginine, which keeps blood vessels healthy, flexible and blood clot free” (1). Adding nuts to your diet may help with weight regulation and protect against some chronic diseases, like heart disease and diabetes.
However, like any food, nuts and seeds contain calories and should be eaten in moderation. Eating excessive amounts of nuts or seeds in a day results in extra calories, which may lead to weight gain.
Typically, the terms “alkaline” and “acidic” refer to the pH value assigned to a liquid. Liquids soluble in water can have a pH higher than 7, making them alkaline, or a pH lower than 7, which refers to an acidic liquid. Every liquid soluble in water has a pH value, meaning every liquid is either an acid, alkaline, or neutral. The pH of the liquids you consume may affect your body’s overall health, and consuming too many acids may result in acid reflux or heartburn.
While only liquids can be assigned a pH value, solid foods can also be categorized as alkaline or acidic. In this case, a food is assigned aPRAL score to determine the food’s alkalinity or acidity. The more negative the PRAL score is, the more alkaline the food is. The inverse is also true–the higher the PRAL score is, the more acidic the food is.
Alkaline nuts and seeds include:
Almonds
Pecans
Sunflower seeds
Chestnuts
Pine nuts
Flax seeds
Pumpkin seeds
Sesame seeds (4)
Among the mostalkaline nuts and seeds are chestnuts, with a PRAL of -8.9, and pumpkin seeds, with a PRAL of -14.3 (5).
Acidic nuts and seeds include:
Brazil nuts
Cashews
Macadamia nuts
Peanuts
Pecans
Pistachios
Walnuts (6)
Among the most acidic nuts and seeds are cashews, with a PRAL of +8.9.
Many types of nuts and seeds are alkaline and have an alkalizing effect on the body. While there are varying levels of the “alkaline diet,” the purpose behind the diet remains the same: Eating more alkaline foods than acidic foods can help keep your body healthy.
First, alkaline foods are typically unprocessed, whole foods. Eating more fruits, vegetables, and nuts and seeds–all of which are full of nutrients–is almost always beneficial to your overall health. Sugary foods, fatty foods, and alcoholic beverages are all acidic, so cutting these foods out of your diet (or decreasing how much of these foods you eat) will be beneficial to your health in the long-term.
Next, eating more alkaline foods has been known to relieve symptoms of acid reflux, heartburn, and inflammation.
Nuts and seeds are packed with fiber, protein, and good fats that are beneficial to your overall health. Different types of nuts and seeds have different vitamins and minerals, but as a whole, these foods are associated with weight management and a reduced risk of heart disease. While not all nuts and seeds are alkaline, some varieties are, including almonds, pecans, chestnuts, and pumpkin seeds. Increasing the alkalinity in your diet can help with symptoms of heartburn and acid reflux. For a simple way to add more alkalinity to your diet, consider swapping your regular drinking water to alkaline water.
Which nut is the most alkaline?
Chestnuts are among the most alkaline of the nuts, with a PRAL score of -8.9.
What foods will alkalize my body?
Alkaline foods, including vegetables, most fruits, nuts, and seeds can all help alkalize your body.
Which seeds are the most alkaline?
Pumpkin seeds are one of the most alkaline seeds, with a PRAL score of -14.3.
References
Better Health Channel,https://www.betterhealth.vic.gov.au/health/healthyliving/nuts-and-seeds
Imashi Fernando,Healthline,https://www.healthline.com/nutrition/6-healthiest-seeds#pumpkin-seeds
Howard LeWine,Harvard Health,https://www.health.harvard.edu/diet-and-nutrition/quick-start-guide-to-nuts-and-seeds
Country Club Dental,https://countryclubdentalflagstaff.com/6-alkaline-foods-eat-for-dental-health/
iNaturally,https://inaturally.com.au/wp-content/uploads/2020/04/The-PRAL-Table.pdf
University of California, San Diego,https://mathweb.ucsd.edu/~ebender/Health%20&%20Nutrition/Foods/acidity.html
