The kidneys are essential organs that support our health. They not only remove waste and excess fluid from your blood, but also maintain the levels of potassium, sodium and other essential minerals that your body needs to survive. The kidneys also create hormones that regulate important health factors such as blood pressure and bone strength.
Because the kidneys do so much, they can become overworked without your knowledge. About one in seven American adults has chronic kidney disease, which can cause waste and fluid to build up in your body. Your risk for chronic kidney disease depends in part on the foods you eat. Eating the wrong things can increase your risk, while filling your diet with nutrient-rich foods can protect the health of your kidneys.
Add these 13 foods to your daily meal rotations to protect your kidney health. While you’re at it, see which foods can protect your heart, nourish your mind and make you happy.
1. Oily fish
Fish provides protein, and if you choose oily fish such as tuna, salmon or trout, you also get omega-3 fatty acids. Omega-3 fats can help lower levels of fat (triglycerides) in the blood and may also lower blood pressure, according to the National Kidney Foundation.
If you have chronic kidney disease, you may need to monitor the phosphorus and potassium levels of the fish you choose. The National Kidney Foundation has a chart you can use to determine levels in specific fish species. Although it is best to consult your doctor.
2. Cabbage
This nutrient-rich vegetable is low in potassium and sodium, but high in fiber, vitamins C and K, and more.
Moreover, cabbage is versatile. You can use it in salads and slaws, but you can also use it as a wrap for tacos, sandwiches and more.
3. Peppers
Like cabbage, peppers contain many good nutrients with a low potassium content. This gives you vitamins B6, B9, C and K, plus fiber. They also provide antioxidants.
You can slice them and eat them with dips, or roast them and add them to dinner.
Read more: 8 things your body is telling you about your vitamin intake
4. Cranberries
Cranberries help prevent urinary tract infections. These usually stay in your bladder and can travel to your kidneys, making kidney problems worse. Fortunately, consuming cranberries regularly can help you avoid this unwanted situation.
Additionally, cranberries contain antioxidants that can help fight inflammation, and they can improve your heart and digestion. It turns out these tart 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 the kidneys recover? Blueberry delivery.
With high levels of antioxidants and plenty of vitamin C and fiber, blueberries are healthy all around. They can also help reduce inflammation and support bone health, reversing some of the problems that can occur with chronic kidney disease.
6. Dark leafy greens
There are plenty of reasons to switch to dark leafy greens like spinach or kale. They provide so many nutrients that they can help you get important vitamins and minerals, plus immunity-boosting benefits.
Keep in mind that vegetables can contain a fair amount of potassium. If you have chronic kidney disease, talk to your doctor before adding more of this to your diet.
7. Olive oil
Olive oil is rich in antioxidants and healthy fatty acids and can boost your overall well-being. A Harvard University study found that olive oil can lower cholesterol levels and the risk of cardiovascular disease, dementia and some types of cancer.
Plus, it can help you add flavor to dishes without having to turn to salt or butter.
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. In people with chronic kidney disease, allicin – an active compound found in garlic – worked as effectively to help protect kidney health as a prescription drug. If you’re looking for the best foods for your kidneys, garlic should definitely be on the list.
Plus, using little salt is an excellent way to add flavor.
9. Onions
Onions, from the same family as garlic, give you another excellent, salt-free way to add flavor (bonus points if you saute 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 the risk of high blood pressure, stroke and heart disease.
10. Cauliflower
Cauliflower provides the crunch, combined with plenty 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 if your kidneys aren’t doing their best filtering job.
However, cauliflower does contain some potassium and phosphorus, so while it makes the list of foods good for the kidneys, people with chronic kidney disease may want to moderate their intake.
11. Protein
Proteins are specifically recommended for people with kidney problems. They give you a way to increase your protein levels – which can be important in late-stage chronic kidney disease, especially if you are on dialysis.
12. Arugula
Arugula is packed with nutrients your body needs, such as magnesium, iron, calcium and vitamins A, B9, C and K. Plus, it’s rich in antioxidants and contains glucosinolates, which can help your body protect itself against a range of cancers .
You can eat arugula raw (it’s a great base for a salad), but you can also sprinkle it on whatever you’re preparing. Delicious on pizzas, in omelettes and, for example, with pasta.
13. Apples
Apples provide the cancer-fighting quercetin and fiber that can help keep your cholesterol and blood sugar levels at healthy levels. They have many antioxidants.
Better yet, they’re easy to incorporate into your diet. Keep a bowl of apples on your counter and you’ll have a kidney-healthy grab-and-go snack whenever you need one.