6. Celery - is like cucumber is a favourite because it’s alkaline AND really high water content, so is used very frequently as a base in juices and soups (not so much smoothies as you have to juice it first…and then you have double the washing up).

One of celery’s big benefits is it’s vitamin C level, which has the well known benefits – but two of it’s lesser known nutrients are phthalides which have been shown to lower cholesterol and coumarins which have been shown to inhibit several cancers.

The beauty of vitamin C rich foods are that they help with the most common and most challenging health concerns – they support the immune system, inflammation (so helps with arthritis, osteoporosis, asthma etc), and vitamin C also helps significantly with cardiovascular health.

If you are on a weight loss journey, you’ll also be happy to hear that this alkaline staple contains plenty of potassium and sodium and so is a diuretic – meaning it helps rid the body of excess fluids.

Nutrients Per 1 Cup (as an RDA):

Vitamin K: 37%
Folate: 9%
Vitamin A: 9%
Potassium: 8%
Molybdenum: 7%
Dietary Fiber: 6%
Vitamin C: 5%
Manganese: 5%
Calcium: 4%
Vitamin B2: 3.5%
Vitamin B6: 4%
Magnesium: 3%
Vitamin B5: 3%

Energise Alkaline Diet Recipes Containing Celery:

Vegetable Bean Soup

Bright & Breezy Salad

Alkaline Green Drink

Delicious Refresher Juice

Alkaline Chilli Greens

Research on Celery:

• Celery and Hypertension: Kurl S, Tuomainen TP, Laukkanen JA et al. Plasma vitamin C modifies the association between hypertension and risk of stroke. Stroke 2002 Jun;33(6):1568-73 2002.
• Celery & Cholesterol: Tsi D, Tan BK. The mechanism underlying the hypocholesterolaemic activity of aqueous celery extract, its butanol and aqueous fractions in genetically hypercholesterolaemic RICO rats. Life Sci 2000 Jan 14;66(8):755-67 2000.

These beneficial omega oils also help speed the metabolism, actually leading to weight loss rather than gain.

So now we’re over the fat issue, avocado also contains a wide range of other nutrients that have serious anti-inflammatory, heart health, cardiovascular health, anti-cancer, and blood sugar benefits.

Containing key antioxidants such as alpha-carotene, beta-carotene, lutein, selenium and more – it is a powerful, alkaline, nutrient-dense superfood.

Nutrients Per 1 Cup (as an RDA):

Dietary Fiber: 40%
Vitamin K: 38%
Folate: 30%
Vitamin C: 24%
Vitamin B5: 20%
Potassium: 20%
Vitamin B6: 19%

Energise Alkaline Recipes Containing Avocado:

Alkaline Avocado Power Shake

Raw Avocado Soup

Smooth Avocado & Tofu Dip

Alkaline Quinoa Salad

Spicy Alkaline Summer Soup

Research on Avocado:

Avocado & Adult Health: Fulgoni V, Dreher M, Davenport A. Avocado consumption associated with better nutrient intake and better health indices in U.S. adults (19+ years): NHANES 2001-2006. Abstract #8514. Experimental Biology, Anaheim, CA. April 28, 2010. 2010.
Avocado & Cancer: Ding H, Han C, Guo D et al. Selective induction of apoptosis of human oral cancer cell lines by avocado extracts via a ROS-mediated mechanism. Nutr Cancer. 2009;61(3):348-56. 2009.
Avocado & Cancer: Ding H, Chin YW, Kinghorn AD et al. Chemopreventive characteristics of avocado fruit. Semin Cancer Biol. 2007 May 17; [Epub ahead of print] 2007. 2007.
Avocado & Inflammation: Rosenblat G, Meretski S, Segal J et al. Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells. Arch Dermatol Res. 2010 Oct 27. [Epub ahead of print]. 2010.

Broccoli has been proven over and over and over again to be incredibly powerful in inhibiting cancers, supporting the digestive system, the cardiovascular system, the detoxification processes in the body and also supporting the skin, metabolism, immune system, being an anti-inflammatory and providing ample antioxidants. Sound good? Eaten steamed or raw its a hugely alkaline, hugely nutritious food. Please, please, please eat lots and lots of it. Put it in salads, juices, smoothies, soups…steam it with other veggies – you can even roast it if you’re having sunday lunch.

Don’t let a meal go past without thinking to yourself “how could I get some broccoli in here?”

Nutrients Per 1 Cup (as an RDA):

Vitamin C: 135%
Vitamin K: 115%
Folate: 16%
Vitamin A: 14%
Manganese: 10%
Dietary Fiber: 10%
Potassium: 8%
VItamin B6: 8%
Vitamin B2: 7%
Molybdenum: 6%
Phosphorus: 6%
Vitamin B5: 5%
Protein: 5%
Magnesium: 5%
Calcium: 4%
Selenium: 4%
Vitamin E: 4%

Energise Alkaline Recipes Containing Broccoli:

Broccoli & Vegetable Coconut Curry

Spelt Pasta with Broccoli & ALmonds

Mixed Sesame Veggies

Gareth’s Green Smoothie

Spicy Alkaline Summer Soup

Research on Broccoli:

Broccoli and Cancer Prevention: John W. Finley, Clement Ip, Donald J. Lisk, Cindy D. Davis, Korry J. Hintze, and Phil D. Whanger. Cancer-Protective Properties of High-Selenium Broccoli. Cancer-Protective Properties of High-Selenium Broccoli. 2001. American Chemical Society
Broccoli and Cardiovascular Disease: Lingyun Wu, M. Hossein Noyan Ashraf, Marina Facci, Rui Wang,Phyllis G. Paterson, Alison Ferrie, and Bernhard H. J. Juurlink. 2004. Dietary approach to attenuate oxidative stress, hypertension, and inflammation in the cardiovascular system. The Proceedings of the National Academy of Sciences
Broccoli and Cancer Prevention: Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.
Broccoli and Cancer Prevention: Clarke JD, Dashwood RH, Ho E. Multi-targeted prevention of cancer by sulforaphane. Cancer Lett. 2008 Oct
Chemo-protection and Broccoli: Konsue N, Ioannides C. Modulation of carcinogen-metabolising cytochromes P450 in human liver by the chemopreventive phytochemical phenethyl isothiocyanate, a constituent of cruciferous vegetables. Toxicology. 2010 Feb 9;268(3):184-90. 2010.

Cucumbers contain a right load of lariciresinol, pinoresinol, and secoisolariciresinol (don’t try to pronounce), three lignans that have a huge and very strong history of research in connection with reduced risk of cardiovascular disease as well as several cancer types, including breast, uterine, ovarian, and prostate cancers.

The best thing about cucumber is that they provide the base for practically every alkaline soup, smoothie and juice – giving you a very alkaline, very nutritious base that also tastes great.

In terms of the actual nutrient RDA per serve, cucumbers contain fair amounts of vitamins K and C, and slightly less of vitamin A and the B vitamins. Cucumbers also contain the following alkaline minerals: calcium, iron, phosphorus, potassium, magnesium, selenium, copper, manganese, iron and zinc.

Nutrients per 1 Cup (RDA)

Vitamin K: 23%
Molybdenum: 8%
Vitamin C: 6%
Potassium: 5%
Manganese: 5%
Magnesium: 4%

Energise Recipes Containing Cucumber:

Alkaline Cucumber & Watercress Soup

Alkaline Sushi

Antioxidant Super-Meal

Sweet Chunky Alkaline Shake

pH Boosting Protein Shake

Almond Gazpacho

Research on Cucumber:

• Kumar D, Kumar S, Singh J, et al. Free Radical Scavenging and Analgesic Activities of Cucumis sativus L. Fruit Extract. J Young Pharm. 2010 Oct;2(4):365-8. 2010.
• Milder IEJ, Arts ICW, van de Putte B et al. Lignan contents of Dutch plant foods: a database including lariciresinol, pinoresinol, secoisolariciresinol and matairesinol. Br J Nutr 2005, 93:393-402. 2005.
• Rios JL, Recio MC, Escandell JM, et al. Inhibition of transcription factors by plant-derived compounds and their implications in inflammation and cancer. Curr Pharm Des. 2009;15(11):1212-37. Review. 2009.
• Tang J, Meng X, Liu H et al. Antimicrobial activity of sphingolipids isolated from the stems of cucumber (Cucumis sativus L.). Molecules. 2010 Dec 15;15(12):9288-97. 2010.

Kale is another leafy green beauty that is widely known for its cancer-fighting, cholesterol-lowering, antioxidant-rich, detoxifying goodness. Less popular than spinach, but only because it has a history of being cooked poorly (like cabbage) – when done right it is absolutely delicious (see recipes below, you’ll thank me).

If you eat kale 2-3 times per week you’ll know it. Like spinach it is massively high in vitamin k, vitamin a and vitamin c and being leafy green it also has a huge chlorophyll content.

The reason it is so powerful against the cancer fight is that kale contains at least four glucosinolates. I don’t want to lose you here by using words like glucosinolates – all you need to know is that as soon as you eat and digest kale, these glucosinolates are really easily converted by the body into cancer fighting compounds.

Also quite amazing for lowering cholesterol, it should be noted that steamed kale is more effective for cholesterol lowering than raw.

Nutrients Per 1 Cup:

Vitamin K: 1327% RDA
Vitamin A: 354% RDA
Vitamin C: 88.8% RDA
Manganese: 27% RDA
Fiber: 12% RDA
Calcium: 11% RDA
Magnesium: 11% RDA
Iron: 9% RDA
Omgega 3: 7% RDA

Energise Alkaline Recipes Containing Kale:

Chickpea & Kale Rolls with Tomato Salsa

Kale & Chickpea Mash

Super Alkaline Kale Salad

Alkaline Chilli Spring Greens

Research on Kale:

• Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.
• Angeloni C, Leoncini E, Malaguti M, et al. Modulation of phase II enzymes by sulforaphane: implications for its cardioprotective potential. J Agric Food Chem. 2009 Jun 24;57(12):5615-22. 2009.
• Bhattacharya A, Tang L, Li Y, et al. Inhibition of bladder cancer development by allyl isothiocyanate. Carcinogenesis. 2010 Feb;31(2):281-6. 2010
• Higdon JV, Delage B, Williams DE, et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis. Pharmacol Res. 2007 March; 55(3): 224-236. 2007.
• Zhang Y. Allyl isothiocyanate as a cancer chemopreventive phytochemical. Mol Nutr Food Res. 2010 Jan;54(1):127-35. 2010.

1. Spinach -

It is also super high in vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin c, vitamin b2, calcium, potassium, vitamin e, dietary fiber….need I go on?

I doubt there is a more all round healthy food on earth and I highly encourage you to eat spinach throughout the day, every day.

Nutrients per 1 Cup

Vitamin K – 1110% RDA
Vitamin A – 337.3% RDA
Manganese – 84% RDA
Folate – 65.7% RDA
Magnesium – 38% RDA
Iron – 35% RDA
Vitamin C – 31% RDA
Vitamin B2 – 27% RDA
Calcium – 25% RDA
Potassium – 23% RDA
Vitamin E – 21% RDA
Fiber – 19% RDA

Energise Alkaline Recipe Containing Spinach

Warm Red Pepper & Spinach Salad

Spinach, Garlic & Tofu Burgers

Alkaline Avo Power Smoothie

Alkaline Raw Soup

Research on Spinach

• Spinach as a powerful antioxidant: Manach C, Scalbert A, Morand C, Rémésy C, Jiménez L. Polyphenols: food sources and bioavailability. Am J Clin Nutr. 2004 May;79(5):727-47. 2004. PMID:15113710.
• Spinach intake and ovarian cancer reduction: Gates MA, Tworoger SS, Hecht JL, De Vivo I, Rosner B, Hankinson SE. A prospective study of dietary flavonoid intake and incidence of epithelial ovarian cancer. Int J Cancer. 2007 Apr 30; [Epub ahead of print] 2007. PMID:17471564.
• Spinach intake and breast cancer: M P Longnecker, P A Newcomb, R Mittendorf, E R Greenberg and W C Willett. Intake of carrots, spinach, and supplements containing vitamin A in relation to risk of breast cancer. 1997. American Association for Cancer Research.
• Spinach and reversing motor and neuronal aging: James A. Joseph1, Barbara Shukitt-Hale1, Natalia A. Denisova1,Donna Bielinski1, Antonio Martin1, John J. McEwen1, and Paula C. Bickford. Reversals of Age-Related Declines in Neuronal Signal Transduction, Cognitive, and Motor Behavioral Deficits with Blueberry, Spinach, or Strawberry Dietary Supplementation. 1999. The Journal of Neuroscience.

Potent Sunlight Energy

There are many, many benefits of wheatgrass and reasons why you should make it a part of your diet. Wheatgrass juice, a liquid so full of health elements that it helps prevent serious illnesses, comes from a surprisingly common plant: wheat.

Just before the wheat plant blooms into a massive growth spurt (a stage known as jointing), wheatgrass, which at that point is full to bursting with potent power and energy, is cut and juiced. Drinking wheatgrass juice is one way to get the most out of this incredibly healthy plant.When properly done, just an ounce of this juice can give your body astounding healing results. A few benefits of wheatgrass include:
•    Induces better sleep, thus more energy
•    Improves eyesight and gives clearer night vision
•    Cleaner lymphatic systems, resulting to stronger immune system
•    Decreases food cravings because of its fibrous content
•    Reduces inflammation
•    Detoxification on a cellular level—removes metals from the blood.
•    Increases clarity of the mind
•    Provides steadier nerves
•    Gives a better overall physical and mental sense of well-being

Over the years more and more people become convinced of the effectiveness and the health advantages that come from wheatgrass juice. There is plenty of proven research as to why wheatgrass benefitsthe body so well. Some of these findings have proven that wheatgrass contains more than 20 amino acids, 92 minerals that are needed by your body, and has a higher level of protein than any other kinds of food.

The best thing about wheatgrass juice it is that it contains 70% chlorophyll – the pure sunlight energy plant enzyme, which helps oxygenate the body and is also proven to decrease activity of cancer-causing agents – there is a strong link between wheatgrass and cancerprevention. In fact, it’s so nutritious that an ounce of it is equal to 2 ½ pounds of vegetables.

With just an ounce or two of daily wheatgrass juice intake, you’ll be able to see some of the many benefits of wheatgrass.

Got some wounds that are slow to heal? Dab them with some wheatgrass juice, and the healing process will speed up.

Got tooth decay? Gargle with this juice at least once a day and get fresher, cleaner mouth.

Want to lose weight? Wheatgrass is fibrous so it curbs your body’s food cravings.

We can go on and on with more benefits of drinking wheatgrass…the best thing to do is check it out for yourself.