Kidneys are important organs that support our health. Not only do they remove waste and excess fluid from your blood, they also maintain levels of potassium, sodium and other essential minerals your body needs to survive. The kidneys also produce hormones that regulate important health factors such as blood pressure and bone strength.
Because the kidneys are doing so much, they can become overworked without you realizing it. About one in seven American adults has chronic kidney disease, which can cause waste and fluid to build up in your body. Your risk of CKD depends partly on the foods you eat. While eating the wrong things can increase your risk, filling your diet with nutrient-rich foods can protect your kidney health.
Add these 13 foods to your daily meal rotations to protect your kidney health. While you do this, see which foods can protect your heart, nourish your mind, and make you happy.
1. Oily fish
Fish provides protein, and when you choose a fatty fish like tuna, salmon or trout, you also get omega-3 fatty acids. Omega-3 fats can help reduce blood levels of fats (triglycerides) and may also lower blood pressure, according to the National Kidney Foundation.
If you have chronic kidney disease, you may need to pay attention to the phosphorus and potassium levels of the fish you choose. The National Kidney Foundation has a chart you can use to determine levels in certain types of fish. Still, it is best to consult your doctor.
2. Cabbage
This nutrient-dense vegetable is low in both potassium and sodium, while also containing fiber, vitamins C and K, and more.
Additionally, kale is very versatile. You can use it in salads and slaw, as well as as a dip for tacos, sandwiches, and more.
3. Pepper
Like cabbage, bell peppers contain many good nutrients with low potassium levels. With them you get fiber as well as vitamins B6, B9, C and K. They also provide antioxidants.
You can slice it and eat it with dipping sauce, or fry it and add it to dinner.
Read more: 8 Things Your Body Tells You About Your Vitamin Intake
4. Cranberry
Cranberry helps prevent urinary tract infections. These often stay in your bladder and can travel to your kidneys, making your kidney problems worse. Fortunately, consuming cranberries regularly can help you avoid this undesirable situation.
Cranberries also contain antioxidants that can help fight inflammation and may improve your heart and digestive system. It turns out these sour berries aren’t just for the Thanksgiving table.
5. Blueberries
We’ve talked about some of the best foods for the kidneys, but you can take it one step further. The question is: Which foods help kidneys repair? Blueberries deliver.
With high levels of antioxidants and plenty of vitamin C and fiber, blueberries are all-around healthy. They may also help reduce inflammation and support bone health, reversing some of the problems that can come with CKD.
6. Dark green leafy vegetables
There are many reasons to switch to dark green leafy vegetables like spinach or kale. They provide so many nutrients that they can help you get immune-boosting benefits, as well as important vitamins and minerals.
Remember that greens may contain a fair amount of potassium. If you have chronic kidney disease, talk to your doctor before adding more of these to your diet.
7. Olive oil
Rich in antioxidants and healthy fatty acids, olive oil can boost your overall health. A Harvard University study found that olive oil may reduce cholesterol levels and the risk of cardiovascular disease, dementia and some types of cancer.
Beyond all this, it can help you add flavor to meals without resorting to salt or butter.
To get more antioxidants, choose virgin or extra virgin, unrefined or cold-pressed olive oil.
8. Garlic
Another antioxidant-rich, inflammation-fighting food, garlic also contains a specific compound called allicin. For people with CKD, allicin, an active compound found in garlic, worked as effectively as a prescription medication to help maintain kidney health. If you’re looking for the best foods for your kidneys, garlic should be on the list.
Plus, it’s a great way to add flavor while saving on salt.
9. Onion
Onions, which are in the same family as garlic, offer another excellent, salt-free way to add flavor (bonus points when you sauté them in olive oil). Onions also provide important nutrients such as vitamins B6 and C, manganese and copper.
They also contain quercetin, a chemical that may help your body fight cancer, and organic sulfur compounds that may reduce your risk of high blood pressure, stroke, and heart disease.
10. Cauliflower
Cauliflower packs plenty of vitamins C, B6, B9, and K, as well as crunch paired with fiber. It also contains compounds that your body can use to neutralize certain toxins; It provides great help when your kidneys are not doing the best filtering job.
Cauliflower contains some potassium and phosphorus, so while making the list of foods that are good for the kidneys, people with CKD may want to reduce their intake.
11. Egg white
Egg white is especially recommended for people with kidney problems. They offer a way to increase your protein levels; this may be important for later-stage CKD, especially if you are on dialysis.
12. Arugula
Arugula is full of nutrients your body needs, such as magnesium, iron, calcium and vitamins A, B9, C and K. It is also rich in antioxidants and contains glucosinolates that may help your body protect itself against various types of cancer.
You can eat arugula raw (it makes a great salad base), but you can also sprinkle it on top of your stir-fry. For example, it is great on pizzas, omelettes and pasta.
13. Apples
Apples provide cancer-fighting quercetin and fiber, which can help keep your cholesterol and blood sugar at healthy levels. They have plenty of antioxidants.
Even better, it’s easy to incorporate into your diet. Leave a bowl of apples on your counter and you’ll have a kidney-healthy snack when you need it.