Your kidneys are one of the most important organs in your body. Not only do they remove waste and excess fluid from your blood, but they also maintain the levels of potassium, sodium, and other essential minerals your body needs to survive. They even create hormones that regulate important health factors, such as blood pressure and bone strength. And yet, they’re still underrated when compared to organs like the heart or lungs.
In short, your kidneys do a lot.
Your kidneys are doing so much, they can become overworked. About one in seven American adults has chronic kidney disease, which can lead to a buildup of waste and fluid in your body. Worse yet, most people with CKD don’t even know they have it.
Poor eating habits increase your risk of CKD. But if you eat the best foods for your kidneys, the opposite may be true. Because certain foods are good for your kidneys, what you eat can help protect your kidney health.
13 Best Foods for Healthy Kidneys
Here are our top recommendations for foods to add to your diet for optimal kidney health.
1. Fatty fish
Fish provides protein, and if you choose fatty fish like tuna, salmon or trout, you’ll also get omega-3 fatty acids. Omega-3 fats can help lower blood fat (triglycerides) and may also lower blood pressure, according to the National Kidney Foundation.
If you have CKD, you may need to keep an eye on the phosphorus and potassium levels of the fish you choose. The National Kidney Foundation has a chart you can use to determine the levels in specific types of fish. However, it’s best to consult your doctor.
2. Cabbage
This vegetable is rich in nutrients and is low in potassium and sodium, but high in fiber, vitamins C and K, and more.
Plus, cabbage is versatile. You can use it in salads and coleslaws, but you can also use it as a wrap for tacos, sandwiches, and more.
3. Peppers
Like cabbage, peppers are high in nutrients with low potassium. You get vitamins B6, B9, C, and K, plus fiber. And 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 Tells You About Your Vitamin Intake
4. Cranberries
Cranberries help prevent urinary tract infections. Although these usually stay in your bladder, they can travel to your kidneys, making kidney problems worse. Fortunately, you can prevent this unwanted situation by eating cranberries regularly.
Plus, cranberries contain antioxidants that can fight inflammation and boost your heart and digestion. Turns out, these tart berries aren’t just for the Thanksgiving table.
5. Blueberries
We’ve talked about some of the best foods for kidneys, but you can take it a step further. The question is, what foods help kidneys recover? Blueberries deliver.
With high levels of antioxidants and loads of vitamin C and fiber, blueberries are generally healthy. They can also help reduce inflammation and support bone health, reversing some of the problems that can occur with CKD.
6. Dark leafy greens
There are plenty of reasons to switch to dark green leafy vegetables like spinach or kale. They’re packed with nutrients and can help you get essential vitamins and minerals, plus immune-boosting benefits.
Be aware, however, that vegetables can contain a fair 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 boost your overall well-being. A Harvard University study found that olive oil can lower cholesterol levels and the risk of heart disease, dementia, and some cancers.
Plus, it allows you to add flavor to dishes without having to use salt or butter.
To get more antioxidants, choose unrefined or cold-pressed olive oil, which is either virgin or extra virgin.
8. Garlic
Garlic is another antioxidant-rich, inflammation-fighting food that also contains a specific compound called allicin. For people with CKD, allicin, an active compound in garlic, was as effective at protecting kidney health as a prescription drug. 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 if you use little salt.
9. Onions
Onions, which are in the same family as garlic, provide another great, salt-free way to add flavor (bonus points if you saute 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 the 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, 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.
Cauliflower does contain some potassium and phosphorus. It is on the list of foods that are good for the kidneys, but people with CKD may need to moderate their intake.
11. Proteins
Protein is specifically recommended for people with kidney problems. It gives you a way to increase your protein levels — which can be important in later-stage CKD, especially if you’re 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 various types of cancer.
You can eat arugula raw (it makes a great salad base), but you can also sprinkle it on whatever you’re cooking. It’s great on pizza, in omelets, and with pasta, for example.
13. Apples
Apples provide cancer-fighting quercetin and fiber, which can help keep your cholesterol and blood sugar levels at healthy levels. And they’re high in antioxidants.
Better yet, they’re easy to incorporate into your diet. Keep a bowl of apples on your countertop and you’ll have a kidney-healthy grab-and-go snack whenever you need one.