Want to Improve Your Kidney Health? Try These 13 Superfoods

When it comes to maintaining overall health, every part of the body is important — and yes, that includes your kidneys. This group of organs removes waste from the body while ensuring water, salt and mineral balance in your blood. The kidneys also make hormones that produce red blood cells, which control blood pressure and keep your bones healthy. In other words, your kidneys are very important.

Because the kidneys do so many things, they can become overworked without your knowledge. About one in seven American adults has chronic kidney disease, which can cause waste and fluid in your body. Your risk of developing CKD is 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.

Include these 13 foods in your daily diet to protect your kidney health. While you’re at it, see what foods can protect your heart, boost your mind and make you happy.

1. Oily fish

Fish provides protein, and if you choose fatty fish like tuna, salmon or trout, you also get omega-3 fatty acids. Omega-3 fats can help lower levels of triglycerides in the blood and can lower blood pressure, according to the National Kidney Foundation.

If you have CKD, 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 find the levels of certain types of fish. However, it is best to consult your doctor.

2. Cabbage

This nutrient-dense vegetable is low in potassium and sodium while packing fiber, vitamins C and K and more.

In addition, cabbage has many varieties. You can use it in salads and slaws, but you can also use it as a topping for tacos, sandwiches and more.

3. Iron pepper

Like cabbage, bell peppers are high in nutrients and low in potassium. With them, you get vitamins B6, B9, C and K, as well as fiber. They also provide antioxidants.

You can slice them and eat them in dips or fry 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 often stay in the bladder, and can reach your kidneys, worsening kidney problems. Fortunately, eating cranberries regularly can help you avoid this unpleasant condition.

In addition, cranberries contain antioxidants that can help fight inflammation, and can boost your heart and digestive health. Turns out, this berry tart isn’t just for the Thanksgiving table.

5. Blueberries

We have talked about some of the best foods for the kidneys, but you can take it one step further. The question is: What foods help repair the kidneys? Blueberries provide.

With high levels of antioxidants and loads of vitamin C and fiber, blueberries are all around good health. They can also help reduce inflammation and support bone health, reversing some of the issues that can come with CKD.

6. Dark green, leafy

There are many reasons to switch to dark, leafy greens like spinach or kale. They provide so many nutrients that they can help you get essential vitamins and minerals, as well as immune-boosting benefits.

Be aware that vegetables can come with a good amount of potassium. If you have CKD, talk to your doctor before adding any of these to your diet.

7. Olive oil

Rich in antioxidants and healthy fatty acids, olive oil can boost your overall health. A study from Harvard University found that olive oil can reduce cholesterol levels and the risk of heart disease, dementia and other types of cancer.

Apart from all this, it can help you add flavor to dishes without changing salt or butter.

To get the most antioxidants, choose extra-virgin or cold-pressed olive oil.

8. Garlic

One of the most antioxidant-rich, anti-inflammatory foods, garlic also contains a compound called allicin. For people with CKD, allicin – an active ingredient found in garlic – has been as effective in protecting kidney health as a prescription drug. If you are looking for the best food for your kidneys, garlic must make the list.

Plus, it’s a great way to add flavor while skipping the salt.

9. Onions

From the same family as garlic, onions give you a great, salt-free alternative to adding flavor (bonus points if you drizzle them with olive oil). Onions also provide 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 a crunch, combined with lots of vitamins C, B6, B9 and K, as well as fiber. It also contains compounds that your body can use to neutralize certain toxins – a big help when your kidneys aren’t doing their cleaning job.

Cauliflower contains potassium and phosphorus, however, although it makes the menu good for the kidneys, people with CKD may want to limit their eating habits.

11. Egg whites

Egg whites are especially recommended for people with kidney problems. They give you a way to increase your protein levels – which can be important with late-stage CKD, especially if you’re on dialysis.

12. Arugula

Arugula is full of nutrients that your body needs such as magnesium, iron, calcium and vitamins A, B9, C and K. In addition, it is rich in antioxidants and contains glucosinolates, which can help your body to protect itself against many types of cancer.

You can eat arugula raw (it’s a great salad base), but you can also sprinkle it on top of anything you’re whipping up. It is delicious with pizzas, with omelettes and with pasta, for example.

13. Apples

Apples provide cancer-fighting quercetin and fiber that can help keep cholesterol and blood sugar at healthy levels. They are rich in antioxidants.

Better yet, it’s easy to work into your diet. Leave a bowl of apples on your counter and you’ll have a kidney-healthy snack to grab and go whenever you need it.