Your kidneys are some of the most important organs in your body. They not only remove waste and excess fluid from your blood, but they also maintain levels of potassium, sodium, and other essential minerals your body needs to survive. They even produce hormones that regulate important health factors like blood pressure and bone strength. And yet they’re still underappreciated when compared to organs like your heart or lungs.
Long story short: Your kidneys… share.
Your kidneys actually do so much that they can become overwhelmed. About one in seven American adults has chronic kidney disease, which can cause waste and fluid to build up in your body. What’s worse, most people with CKD don’t even know they have it.
Poor eating habits increase your risk of CKD. But when you eat the best foods for your kidneys, the opposite can be true. Since certain foods are good for your kidneys, what you eat can help protect your kidney health.
13 best foods for healthy kidneys
We have compiled the best foods you can add to your diet for your kidney health.
1. Oily fish
Fish provides protein, and when you choose a fatty fish such as tuna, salmon or trout, you’ll also get omega-3 fatty acids. According to the National Kidney Foundation, omega-3 fats may help reduce levels of fats in the blood (triglycerides) and may also lower blood pressure.
If you have CKD, you may need to track phosphorus and potassium levels in the fish you choose. The National Kidney Foundation has a chart you can use to determine levels in specific types of fish. However, it’s best to check with your doctor.
2. Cabbage
This nutrient-rich vegetable is low in potassium and sodium, while containing fiber, vitamins C and K, and more.
Kale is also very versatile. You can use it in salads and slaws, but you can also use it as a wrap for tacos, sandwiches, and more.
3. Bell pepper
Like cabbage, bell peppers contain many good nutrients with low levels of potassium. They also provide vitamins B6, B9, C and K, as well as fiber. They also provide antioxidants.
You can slice it and consume it with sauces, or you can bake it and add it to your dinner.
Read more: 8 Things Your Body Is Telling You About Your Vitamin Intake
4. Cranberry
Cranberries help prevent urinary tract infections. Although these usually stay in your bladder, they can travel to your kidneys and make kidney problems worse. Fortunately, consuming cranberries regularly can help you avoid this unpleasant condition.
Plus, cranberries have antioxidants that can help fight inflammation, and they may boost your heart and digestive health. It turns out these tart berries aren’t just for the Thanksgiving table.
5. Blueberries
We’ve mentioned some of the best foods for kidneys, but you can take it a step further. The question is: What foods help repair kidneys? Blueberries deliver here.
High in antioxidants and containing plenty of vitamin C and fiber, blueberries are healthy all around. They may also help reduce inflammation and support bone health, which may reverse some of the problems that can come with CKD.
6. Dark leafy greens
There are many reasons to turn to dark leafy greens like spinach or kale. They provide so many nutrients and can help you get essential vitamins and minerals, as well as providing immune-boosting benefits.
However, be aware that greens can contain a fair amount of potassium. If you have CKD, talk to your doctor before adding more to your diet.
7. Olive oil
Rich in antioxidants and healthy fatty acids, olive oil can improve your overall well-being. A study from Harvard University found that olive oil may lower cholesterol levels and the risk of cardiovascular disease, dementia, and some types of cancer.
On top of all this, it can help add flavor to your meals without resorting to salt or butter.
To get more antioxidants, choose unrefined or cold-pressed olive oil, i.e. virgin or extra virgin olive oil.
8. Garlic
Another antioxidant-rich, inflammation-fighting food, garlic also contains a certain compound called allicin. For people with CKD, allicin — an active compound found in garlic — worked as effectively as a prescription drug in maintaining kidney health. If you’re looking for the best foods for your kidneys, garlic should be on the list.
It’s also a great way to add flavor when you’re saving on salt.
9. Onions
Onions, which are in the same family as garlic, offer another excellent, salt-free way to add flavor (bonus points if you sauté them in olive oil). Onions also provide important nutrients like 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 brings the crunch, along with plenty of vitamins C, B6, B9, and K, as well as fiber. It also contains compounds your body can use to neutralize certain toxins — a big help when your kidneys aren’t doing their best filtering job.
Cauliflower contains some potassium and phosphorus, so although it is on the list of foods that are good for the kidneys, people with chronic kidney disease may want to limit its intake.
11. Egg white
Egg whites are especially recommended for people with kidney problems. They offer a way to boost your protein levels — which can be important in advanced CKD, especially if you’re on dialysis.
12. Arugula
Arugula is loaded with nutrients your body needs, including magnesium, iron, calcium, and vitamins A, B9, C, and K. It’s also rich in antioxidants and contains glucosinolates, which may help your body protect itself against several types of cancer.
You can eat arugula raw (it makes a great salad base), but you can also sprinkle it on anything you make—it’s great on pizzas, omelets, and pasta.
13. Apples
Apples provide cancer-fighting quercetin and fiber, which can help keep your cholesterol and blood sugar at healthy levels. They also contain plenty of antioxidants.
Better yet, they’re easy to incorporate into your diet — just keep a bowl of apples on your counter and you’ll have a kidney-healthy, grab-and-go snack whenever you need it.