by When it comes to maintaining overall health, you probably don’t immediately think of your kidneys. But they are essential for well-being. This pair of organs removes waste from the body and ensures that the water, salts and minerals in your blood are balanced. The kidneys also make hormones that create red blood cells, regulate your blood pressure and support your bone health.
The kidneys are always working, so they can be overworked without you noticing. One in seven American adults has chronic kidney disease, which can waste and build up fluid in your body. Your risk for CKD is partly linked to the foods you eat. Eating the wrong foods can increase your risk and filling your diet with nutrient-dense foods can protect your kidney health.
Add these 13 foods to your daily meal rotations to support your kidney health. While you’re there, see what foods can protect your heart, nourish your mind and make you happy.
1. Fatty fish
Fish delivers protein, and when you choose fatty fish like tuna, salmon or trout, you’re also getting 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 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 determine levels in specific types of fish. Although, it is better to consult your doctor.
2. Cabbage
This nutrient dense vegetable is low in potassium and sodium while packing in fiber, vitamins C and K and more.
In addition, 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. Bell peppers
Like cabbage, bell peppers pack in lots of good nutrients with low levels of potassium. With them, you get vitamins B6, B9, C and K, plus fiber. They also deliver 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. These usually stay in your bladder, they can travel up to your kidneys, making kidney problems worse. Fortunately, eating cranberries regularly can help you avoid this unwelcome situation.
In addition, cranberries have antioxidants that can help fight inflammation, and can boost your heart and digestive health. It turns out that the tart berries are not only 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 repair? Blueberries delivered.
With high levels of antioxidants and loads of vitamin C and fiber, blueberries are all about health. They can also help reduce inflammation and support bone health, reversing some of the issues that can come with CKD.
6. Dark, leafy greens
There are many reasons to go for dark leafy greens like spinach or kale. They deliver so many nutrients that they can help you get important vitamins and minerals, as well as immunity-boosting benefits.
Note that greens can come with 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 boost your overall well-being. A study from Harvard University found that olive oil could lower cholesterol levels and the risk of cardiovascular disease, dementia and some types of cancer.
Beyond all this, it can help you add flavor to dishes without resorting to salt or butter.
For 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 CKD, allicin – an active compound found in garlic – worked as effectively in protecting kidney health as a prescription drug. If you are looking for the best foods for your kidneys, garlic has to make the list.
Plus, it’s a great way to add flavor when you’re skimping on salt.
9. Onions
From the same family as garlic, onions give you another great salt-free way to add flavor (bonus points if you save them in olive oil). Onions also deliver important nutrients such as vitamins B6 and C, manganese and copper.
They also contain quercetin, a chemical that helps your body fight cancer, and organic sulfur compounds that can reduce your risk of high blood pressure, stroke and heart disease.
10. Cauliflower
Cauliflower provides the crunch, paired with plenty 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 best filtering job.
Cauliflower does contain some potassium and phosphorus, however, so while it makes the list of good kidney foods, people with CKD may want to moderate their intake.
11. Egg whites
Egg whites are specifically recommended for people with kidney problems. They give 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 the nutrients your body needs such as magnesium, iron, calcium and vitamins A, B9, C and K. Plus, it is rich in antioxidants and contains glucosinolates, which help your body protect itself from a range of cancer types.
You can eat arugula raw (it’s a great salad base), but you can also sprinkle it on whatever you’re whipping up. It is great on pizzas, in omelets and with pasta, for example.
13. Apples
Apples deliver cancer-fighting quercetin and fiber that may help keep your cholesterol and blood sugar at healthy levels. They have plenty of antioxidants.
Even better, they are easy to work into your diet. Leave a bowl of apples on your counter and you’ll have a kidney-healthy snack when you need one.
