13 Best Foods for Optimal Kidney Health
These nutritious foods can help keep your kidneys healthy.
Our kidneys play a vital role in keeping our body in tip-top shape. Your kidneys are like filters that get rid of what you don’t want in your body. These two bean-shaped organs filter your blood and remove toxins and extra fluid.
Not only that, they keep your levels of potassium, sodium, and more under control.
So much, in fact, that they could get overtaxed. One in seven American adults has chronic kidney disease, which can cause a buildup of waste and fluid in your body. Worse, most people with CKD don’t even know they have it.
Best foods for healthy kidneys
Here are our top picks for foods to add to your diet for optimum kidney health.
1. Oily fish
Fish provides protein and when you choose fatty fish like tuna, salmon, or trout, you are also getting omega-3 fatty acids. According to the National Kidney Foundation, omega-3 fats may help lower blood fat (triglyceride) levels and lower blood pressure.
If you have CKD, you should monitor the phosphorus and potassium levels in the fish you choose. The National Kidney Foundation has a chart that you can use to determine the levels of certain types of fish.
2. Cabbage
These nutrient-dense vegetables are low in both potassium and sodium while packing in fiber, vitamins C and K, and more.
Cabbage is also versatile.
3. Bell Peppers
Like cabbage, bell peppers pack in plenty of good nutrients with low levels of potassium. Along with them, you get vitamins B6, B9, C, and K, plus fiber. And they provide antioxidants as well.
You can slice them and eat them for dipping or fry them and add them to dinner.
4. The cranberry
Cranberries help prevent urinary tract infections. Although they usually stay in your bladder, they can travel to your kidneys, making kidney problems worse.
5. Blueberry
We’ve covered some of the best foods for kidneys, but you can take it a step further. Blueberry delivers here.
Blueberries are healthy with high levels of antioxidants and plenty of vitamin C and fiber.
6. Dark, leafy green vegetables
There are many reasons why spinach or kale turns to dark, leafy greens. They provide so much nutrition that they can help you get key vitamins and minerals, along with immunity-boosting benefits.
However, it should be advised that green vegetables can come with a decent amount of potassium. If you have CKD, talk with your doctor before adding them to your diet.
7. Olive Oil
A Harvard University study found that olive oil can lower cholesterol levels and reduce the risk of cardiovascular disease, dementia, and some types of cancer.
Beyond all this, it can help you add flavor to food without turning to salt or butter.
To get more antioxidants, choose unrefined or cold-pressed olive oil that is virgin or extra virgin.
Optimal Kidney Health
8. garlic
For people with CKD, allicin—an active compound found in garlic—has worked just as effectively to help protect kidney health as prescription drugs.
Plus, it’s a great way to add flavor even when you’re eating salt.
9. The onion
From the same family as garlic, onions give you another great and salt-free way to add flavor (bonus points if you roast them in olive oil).
They contain quercetin, a chemical that can help your body fight cancer, and organic sulfur compounds that can lower your risk of high blood pressure, stroke, and heart disease.
10. cauliflower
Cauliflower is rich in vitamins C, B6, B9, and K, and fiber.
Cauliflower contains some potassium and phosphorus, although, making it on the list of good foods for the kidneys, people with CKD may want to moderate their intake.
11. Egg whites
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 full of 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 several types of cancer.
For example, it’s great on pizza, in omelets, and with pasta.
13. Apple
fiber that can help keep your cholesterol and blood sugar at healthy levels. And they are rich in antioxidants.
