When it comes to maintaining your overall health, you probably don’t immediately think about your kidneys. But they are essential for health. This pair of organs removes waste from the body Maintains the balance of water, salt, and minerals in the blood. The kidneys also produce hormones that produce red blood cells, control blood pressure, and maintain bone health.
Because your kidneys are constantly working, they can become overworked without you even realizing it. almost 1 in 7 American adults You have chronic kidney disease, which can cause waste and fluid to build up in your body. your CKD risk Partly it has to do with the food you eat. Although eating the wrong foods can increase your risk, you can protect your kidney health by filling your diet with nutrient-dense foods.
Add these 13 foods to your daily meal rotation to nourish your kidney health. While you’re at it, let’s take a look at which foods protect your heart, nourish your soul, and make you happy.
1. Fatty fish
Fish provides protein, and if you choose fatty fish like tuna, salmon, or trout, you can also get omega-3 fatty acids. According to , omega-3 fats can help reduce fat levels (triglycerides) in the blood and may also lower blood pressure. National Kidney Foundation.
If you have CKD, you may need to be mindful of the phosphorus and potassium levels in the fish you choose. The National Kidney Foundation charts that can be used Determines the level of certain types of fish. However, it is best to consult your doctor.
2. Cabbage
this nutritious vegetables It’s low in both potassium and sodium, and rich in fiber, vitamins C, K, and more.
Additionally, cabbage can be used for a variety of purposes. It can be used for salads and coleslaw, but it can also be used as a wrap for tacos, sandwiches, etc.
3. Green pepper
like cabbage, green pepper Packs lots of good nutrients with low levels of potassium. Consuming these will provide you with vitamins B6, B9, C, and K, as well as fiber. It also provides antioxidants.
You can slice it and eat it with dip or roast it and add it to dinner.
read more: 8 things your body is telling you about your vitamin intake
4. Cranberry
cranberry Helps prevent Urinary tract infection. These usually stay in the bladder and can travel to the kidneys and worsen kidney problems. Fortunately, regular consumption of cranberries can avoid this undesirable situation.
plus, cranberry It contains antioxidants that help fight inflammation and promote heart and digestive health. Turns out, these tart berries aren’t just for the Thanksgiving table.
5. Blueberry
We’ve covered some of the best foods for your kidneys, but you can take it a step further. The problem is: food helps kidney repair? blueberry deliver.
Blueberries are rich in antioxidants, rich in vitamin C and dietary fiber, making them overall healthy. It can also help reduce inflammation, support bone health, and improve some of the problems that can come with CKD.
6. Dark leafy vegetables
There are many reasons to look dark leafy vegetables such as spinach and kale. Because it contains so many nutrients, it not only provides important vitamins and minerals, but also has an immune-boosting effect.
Keep in mind that vegetables can contain significant amounts of potassium. If you have CKD, consult 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. Harvard University research They found that olive oil may lower cholesterol levels and reduce the risk of cardiovascular disease, dementia, and some types of cancer.
Plus, it helps add flavor to dishes without using salt or butter.
To get more antioxidants, choose virgin or extra virgin unrefined or cold-pressed olive oil.
8. Garlic
Garlic, another antioxidant-rich food that fights inflammation, also contains a specific compound called allicin. for people with CKDAllicin (an active compound found in garlic) protects kidney health as effectively as prescription drugs. If you’re looking for the best foods for your kidneys, garlic should be on your list.
Plus, it’s a great way to add flavor when you’re stingy with salt.
9. Onions
A plant in the same family as garlic. onion It also offers another great way to add flavor without the salt (bonus points if you sauté it in olive oil). Onions also contain important nutrients such as vitamin B6 and vitamin C, manganese, and copper.
It also contains quercetin, a chemical that helps the body fight cancer, and organic sulfur compounds that reduce the risk of high blood pressure, stroke, and heart disease.
10. Cauliflower
cauliflower It combines plenty of vitamins C, B6, B9, and K with dietary fiber to provide a chewy texture. It also contains compounds that the body can use to neutralize certain toxins, which can be a big help when your kidneys aren’t performing optimal filtration.
However, cauliflower does contain some potassium and phosphorus, so while it’s on the list of kidney-healthy foods, people with CKD may want to limit their intake.
11. Egg white
egg white It is especially recommended for people with kidney problems. These provide a way to increase protein levels. This can be important in the later stages of CKD, especially if you are on dialysis.
12.Arugula
arugula It is rich in nutrients necessary for the body, such as magnesium, iron, calcium, vitamins A, B9, C, and K. Additionally, it is rich in antioxidants and contains glucosinolates, which can help protect your body from various types of cancer.
Arugula can be eaten raw (it’s a great base for salads) or sprinkled on top of something whisked. For example, it’s perfect for pizza, omelets, pasta, etc.
13. Apple
Apples provide cancer-fighting quercetin and fiber, which helps keep cholesterol and blood sugar levels at healthy levels. It is rich in antioxidants.
Even better, it’s easy to incorporate into your diet. Keep a bowl of apples on your counter so you have a kidney-healthy snack ready to eat whenever you need it.
