Want to improve your kidney health? Try These 13 Superfoods

When it comes to maintaining overall health, every part of the body is important, including the kidneys. This pair of organs removes waste from the body while ensuring the balance of water, salts and minerals in the blood. The kidneys also produce hormones that create red blood cells, control blood pressure, and maintain healthy bones. In other words, your kidneys are very important.

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 the body. Your risk of developing CKD depends partly on the foods you eat. Eating the wrong foods can increase your risk, while filling your diet with nutrient-rich foods can protect kidney health.

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

1. Oily fish

Fish contains protein, and when you choose fatty fish like tuna, salmon or trout, you’re also getting omega-3 fatty acids. According to the National Kidney Foundation, omega-3 fats can help lower levels of fats (triglycerides) in the blood and also lower blood pressure.

If you have CKD, you may need to monitor the phosphorus and potassium levels in the fish you choose. The National Kidney Foundation has a chart that can be used to determine levels of this substance in specific fish species. Although it is better to consult a doctor.

2. Cabbage

This nutrient-rich vegetable is low in potassium and sodium, but still contains fiber, vitamins C, K, and more.

Plus, cabbage is versatile. You can use it in salads and meat dishes, as well as as a wrap for tacos, sandwiches and more.

3. Bell pepper

Like cabbage, bell peppers contain many beneficial nutrients but are low in potassium. With them you get vitamins B6, B9, C and K, as well as fiber. They also deliver antioxidants.

You can cut them up and eat them with sauces or fry them and add them to your dinner.

Read more: 8 Things Your Body Tells You About Taking Vitamins

4. Cranberry

Cranberries help prevent urinary tract infections. They usually stay in the bladder and can travel to the kidneys, worsening kidney problems. Fortunately, eating cranberries regularly will help avoid this undesirable situation.

Additionally, cranberries contain antioxidants that help fight inflammation and promote heart and digestive health. 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 go even further. The question is, what foods help your kidneys recover? Blueberries are being delivered.

With high levels of antioxidants and plenty of vitamin C and fiber, blueberries are absolutely healthy. They may also help reduce inflammation and support bone health, reversing some of the problems that can occur with CKD.

6. Dark leafy greens

There are many reasons to turn to dark leafy greens like spinach or kale. They contain so many nutrients that they can help you get key vitamins and minerals and also boost your immunity.

Keep in mind that greens can contain a decent amount of potassium. If you have CKD, talk to your doctor before adding more of these foods to your diet.

7. Olive oil

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

Besides all this, it will help you add flavor to your dishes without the need for salt or oil.

To get more antioxidants, choose extra virgin or extra virgin olive oil.

8. Garlic

Garlic, another antioxidant-rich and inflammation-fighting food, also contains a special compound called allicin. For people with CKD, allicin, an active compound found in garlic, worked as effectively as the prescription drug in helping protect kidney health. If you’re looking for the best foods for your kidneys, garlic should be on this list.

It’s also a great way to add flavor if you’re skimping on salt.

9. Onion

Onions, in the same family as garlic, give you another great way to add flavor without using salt (bonus points if you sauté them in olive oil). Onions also contain 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, which may reduce the risk of high blood pressure, stroke and heart disease.

10. Cauliflower

Cauliflower adds crunch when combined 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, which is a big help when your kidneys aren’t doing their best filtering job.

However, cauliflower does contain some potassium and phosphorus, so while it is on the list of kidney-healthy foods, people with CKD may want to limit their intake.

11. Egg whites

Egg whites are especially recommended for people with kidney problems. They give you the opportunity to increase your protein levels, which can be important in the later stages of CKD, especially if you are on dialysis.

12. Arugula

Arugula is rich in nutrients your body needs, such as magnesium, iron, calcium and vitamins A, B9, C and K. Additionally, it is rich in antioxidants and contains glucosinolates, which can help your body protect against a number of types of cancer.

You can eat arugula raw (it makes a great salad base), but you can also sprinkle it on whatever you’re whipping up. For example, it goes well with pizza, omelettes and pasta.

13. Apples

Apples contain cancer-fighting quercetin and fiber, which help keep cholesterol and blood sugar levels at healthy levels. They have a lot of antioxidants.

Better yet, they’re easy to incorporate into your diet. Place a bowl of apples on the counter for an easy, healthy snack whenever you need it.