Give your kidneys a break. Here are 13 superfoods that can lift the heavy loads

Let’s be honest, you’re probably not giving what you have Kidney I’ve thought about it a lot, but they are the best silent elements in your body. It’s your built-in filtration system, working 24/7 to eliminate waste and keep everything balanced. So keeping them happy is a big deal.

This is the scary part: Center for Disease Control It is estimated that more than 1 in 7 adults in the United States has chronic kidney disease, and most have no idea about it. This is exactly why a little prevention goes a long way.

You don’t need major repairs to take care of them. Adding a few nutrient-packed superfoods to your diet can give your kidneys a big boost, helping reduce inflammation and lighten their workload. If you’re ready to give your body’s hard-working organs a little boost, these 13 foods are the perfect place to start.

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for you Diet and Gut health They also play a major role in your wellness, especially when it comes to keeping your kidneys healthy. There are 13 superfoods you should consider when considering natural ways to improve kidney health.

Read more: 6 important blood tests you may need for your overall health

13 superfoods for kidney health

1. Cabbage

this Nutrient-dense vegetarian It is low in potassium and sodium and contains fiber, vitamins C and K, and more.

In addition, cabbage is versatile. You can use it in salads, salads, taco wraps, sandwiches, and more.

2. Fatty fish

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

If you have chronic kidney disease, you may need to monitor the phosphorus and potassium levels in the fish you choose. The National Kidney Foundation has A chart you can use To determine levels in specific fish species. Although it is better to consult your doctor.

3. Sweet pepper

like cabbage, Sweet pepper They contain a lot of good nutrients with low levels of potassium. With them, you get vitamins B6, B9, C and K, plus fiber. They provide antioxidants too.

You can slice them and eat them with dips or roast them and add them to dinner.

4. Cranberries

Cranberry Helps It is forbidden Urinary tract infections. Although these usually stay in the bladder, they can travel to the kidneys, making kidney problems worse. Fortunately, eating cranberries regularly can help you avoid this unwanted situation.

plus, Cranberry They contain antioxidants that can help fight inflammation, and can promote heart and digestive health. It turns out that these tart berries aren’t just for the Thanksgiving table.

5. Berries

We’ve discussed some of the best foods for kidneys, but you can take it a step further. What Foods help repair the kidneys? Berries Thank you.

Blueberries are healthy, with high levels of antioxidants and large amounts of Vitamin C And fibre. They can also help reduce inflammation and support bone health, reversing some of the problems that may accompany chronic kidney disease.

6. Dark leafy greens

There are lots of reasons to switch to dark leafy greens like spinach or kale. They provide a lot of nutrients that can help you get it Key vitamins and mineralsIn addition to the benefits of enhancing immunity.

Greens can contain a fair amount of potassium. If you have chronic kidney disease, talk to your doctor before adding more of these items to your diet.

7. Olive oil

Rich in antioxidants and healthy fatty acids, olive oil can boost overall health. A Harvard university The study found that it may lower cholesterol levels and the risk of cardiovascular disease, dementia and some types of cancer.

On top of all this, it can help you add flavor to dishes without turning to salt or butter. To get more antioxidants, choose unrefined or cold-pressed virgin or extra virgin olive oil.

8. Garlic

Another antioxidant- and anti-inflammatory food, garlic contains a specific compound called allicin. to People with chronic kidney diseaseAllicin – an active compound found in garlic – works just as effectively to help protect kidney health as prescription medication. If you are looking for the best foods for your kidneys, garlic should be on your list.

Plus, it’s an excellent way to add flavor when cutting back on salt.

9. Onions

From the same family as garlic, Onions It’s another excellent, salt-free way to add flavor (bonus points if you fry it in 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 the body fight cancer, and organosulfur compounds that can reduce the risk of high blood pressure, stroke, and heart disease.

10. Cauliflower

cauliflower It provides crunch and plenty of vitamins C, B6, B9 and K, plus 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.

Cauliflower contains some potassium and phosphorus, and although it makes the list of foods that are good for the kidneys, people with chronic kidney disease may want to moderate their intake.

11. Egg whites

Egg whites It is specially recommended for people with kidney problems. They offer you a way to increase your protein levels — which may be important later in chronic kidney disease, especially if you’re on dialysis.

12. Watercress

watercress 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 itself from a range of cancers.

You can eat arugula raw (it’s a great base for a salad), but you can also sprinkle it on anything you’re preparing. It’s great for pizza, omelettes and pasta, for example.

13. Apples

Apples provide quercetin and cancer-fighting fiber that can help maintain cholesterol and blood sugar levels at healthy levels. They also have a lot of antioxidants.

Better yet, they’re easy to incorporate into your diet. Leave a bowl of apples on your counter and you’ll have a kidney-healthy snack you can grab when you need it.