When you think about your health, your kidney function is probably not the first thing that comes to mind. But this pair of organs is more important than you think. The kidneys removing waste from the body while ensuring that water, salts and minerals are balanced in your blood. They also produce hormones that create red blood cells, control yours blood pressure and keep your bones healthy.
roughly one in seven American adults there is chronic kidney diseasewhich can cause waste and fluid build-up in your body. Yours risk of CKD it is partly related to the foods you eat. Eating the wrong foods can increase your risk, while filling your diet with nutrient-dense foods can protect your kidney health.
Make sure these 13 foods are in your daily diet to protect your kidney health. While you’re at it, see which foods can protect your heart, feed your mind and to make you happy.
1. Fatty fish
Fish provides protein, and when you choose fatty fish like tuna, salmon, or trout, you also get omega-3 fatty acids. Omega-3 fats may help reduce levels of fat (triglycerides) in the blood and may also lower blood pressure, according to National Kidney Foundation.
If you have CKD, you may need to monitor the phosphorus and potassium levels in the fish you choose. The National Kidney Foundation has chart that you can use to determine levels in specific fish species. However, it is best to consult your doctor.
2. Cabbage
this a nutrient-dense vegetable is low in both potassium and sodium, while containing fiber, vitamins C and K, and more.
In addition, cabbage is versatile. You can use it in salads and desserts, but you can also use it as a wrap for tacos, sandwiches, and more.
3. Peppers
Like cabbage, black pepper contain lots of good nutrients with low levels of potassium. With them you get vitamins B6, B9, C and K, plus fiber. They also supply antioxidants.
You can slice them and eat them with dips or bake them and add them to dinner.
Read more: 8 things your body is telling you about taking vitamins
4. Cranberries
Cranberries help prevent urinary tract infections. They usually stay in your bladder, they can travel to your kidneys, making kidney problems worse. Fortunately, regular consumption of cranberries can help you avoid this unwanted situation.
plus, blueberries they have antioxidants that can help fight inflammation and can improve heart and digestive health. It turns out that these tart fruits aren’t just for the Thanksgiving table.
5. Blueberries
We’ve talked about some of the best kidney foods, but you can go one step further. The question is: What foods help restore the kidneys? Blueberries deliver.
With high levels of antioxidants and lots of it vitamin c and fiber, blueberries are healthy. They may also help reduce inflammation and support bone health, reversing some of the problems that can occur with CKD.
6. Dark, leafy vegetables
There are many reasons to turn to dark, leafy vegetables such as spinach or kale. They deliver so many nutrients that they can help you get key vitamins and minerals, plus immune-boosting benefits.
Keep in mind that greens can be a decent amount of potassium. If you have CKD, 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 improve your overall health. Harvard University study found that olive oil can lower cholesterol levels and the risk of heart disease, dementia and some cancers.
Apart from all this, it can help you add flavor to dishes without resorting to salt or oil. To get more antioxidants, choose unrefined or cold-pressed olive oil that is virgin or extra virgin.
8. Garlic
Another antioxidant-rich, inflammation-fighting food, garlic also contains a specific compound called allicin. For people with CKDallicin—an active compound found in garlic—works just as effectively to help protect kidney health as a prescription drug. If you’re looking for the best foods for your kidneys, garlic should make the list.
Plus, it’s a great way to add flavor when saving on salt.
9. Onions
From the same family as garlic, onion they give you another excellent, salt-free way to add flavor (bonus points if you sauté them in olive oil). Onions also supply important nutrients such as vitamins B6 and C, manganese and copper.
They also contain quercetin, a chemical that can help your body fight cancer, and organic sulfur compounds that can reduce the risk of high blood pressure, stroke, and heart disease.
10. Cauliflower
Cauliflower brings the crunch combined with lots of vitamins C, B6, B9 and K along with fiber. It also contains compounds that your body can use to neutralize certain toxins, a big help when your kidneys aren’t doing their best filtering job.
However, cauliflower does contain some potassium and phosphorus, so even though it is on the list of foods that are good for the kidneys, people with CKD may want to limit their intake.
11. Egg white
Egg white are especially recommended for people with kidney problems. They give you a way to raise your protein levels – which can be important in later-stage CKD, especially if you’re on dialysis.
12. Arugula
Arugula is full of nutrients your body needs, such as magnesium, iron, calcium, and vitamins A, B9, C, and K. Plus, it’s rich in antioxidants and has glucosinolates, which can help protect your body from several types of cancer.
You can eat arugula raw (it makes a great salad base), but you can also sprinkle it over whatever you’re whipping up. It’s great on pizzas, in omelettes and with pasta, for example.
13. Apples
Apples provide cancer-fighting quercetin and fiber, which can help keep your cholesterol and blood sugar at healthy levels. They have a lot of antioxidants.
Even better, they’re easy to incorporate into your diet. Leave a bowl of apples on your counter and you’ll have a kidney-healthy snack that you can grab when you need it.
