Eat These 13 Superfoods to Protect Your Kidney Health

Your kidneys are probably not the first thing that comes to mind when you think about your health. But they are central to several body processes. The kidneys remove waste from the body while ensuring that water, salt and minerals are balanced in your blood. They also make hormones that make red blood cells, regulate your blood pressure and keep your bones healthy.

About one in seven Americans has chronic kidney disease, which can cause waste and fluid build-up in your body. Your risk of CKD is partly tied to the foods you eat. Eating the wrong foods can increase your risk, while filling your diet with nutritious foods can protect your kidney health.

Here are 13 foods you should eat to protect your kidney health. While you’re at it, see what foods can protect your heart, feed 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 fats (triglycerides) in the blood and may lower blood pressure, according to the National Kidney Foundation.

If you have CKD, you may need to keep an eye on the phosphorus and potassium levels in the fish you choose. The National Kidney Foundation has a chart you can use to determine levels in certain types of fish. Although, it is better to consult your doctor.

2. Cabbage

This nutritious vegetable is low in both potassium and sodium while packing in fiber, vitamins C and K and more.

In addition, cabbage has various properties. You can use it in salads and slaws, but you can also use it as a wrap for tacos, sandwiches and more.

3. Bell pepper

Like cabbage, bell pepper packs a lot of good nutrients with low levels of potassium. With them, you get vitamins B6, B9, C and K, as well as fiber. They deliver antioxidants as well.

You can slice them up and eat them with dips or even serve them up for dinner.

Read more: 8 Things Your Body Tells You About Your Vitamin Diet

4. Berries

Cranberries help prevent urinary tract infections. These tend to stay in your bladder, and can travel to your kidneys, making kidney problems worse. Fortunately, eating cranberries regularly can help you avoid this undesirable condition.

In addition, cranberries contain antioxidants that can help fight inflammation, and can improve your heart and digestive health. Turns out, these picked berries aren’t just for the Thanksgiving table.

5. Berries

We’ve already talked about some of the best foods for the kidneys, but you can take it a step further. The question is: What food helps to repair the kidneys? Blueberries deliver.

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

6. Black, green

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

Note that vegetables can come with the right 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 improve your overall health. A study conducted at Harvard University found that olive oil can reduce cholesterol levels and the risk of cardiovascular disease, dementia and other types of cancer.

In addition to all this, it can help you add flavor to dishes without resorting to salt or butter. For more antioxidants, choose extra-virgin or extra-virgin olive oil.

8. Garlic

Another rich antioxidant, anti-inflammatory food, garlic contains a specific compound called allicin. In people with CKD, allicin – an active compound found in garlic – has worked as effectively to help protect kidney health as a prescription drug. If you want the best food for your kidneys, garlic should make the list.

Plus, it’s a great way to add flavor when you skip 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.

It also contains 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 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 contains potassium and phosphorus, although it makes a list of foods that are good for the kidneys, people with CKD may want to moderate their diet.

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 in 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 protect itself from various types of cancer.

You can eat arugula raw (a great salad base), but you can also sprinkle it over anything you whip up. Great for pizzas, omelets and pasta, for example.

13. Apples

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

Even better, it’s easy to work on 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.