You cannot heal your kidneys without these 6 foods | Nuse Healthy
Best Foods for Your Kidneys
1. Dark Leafy Greens
Dark leafy greens are “a powerhouse of antioxidants, vitamins C, E and K, and minerals calcium, magnesium, potassium and iron, making them excellent for preventing kidney disease,” Ruz says. “These vegetables combat inflammation and protect against oxidative damage that occurs when the kidneys are overworked,” she adds. Ready for an antioxidant boost? Try our Greens with Crispy Onions.
2. Tart Cherries
The kidneys have tiny, delicate arteries and veins that can become damaged when blood pressure is too high for too long. Foods that support healthy blood pressure also support healthy kidneys, and tart cherries are one of those foods. “Rich in vitamin A and antioxidants, tart cherries have been associated with reduced blood pressure, making them an excellent choice for a kidney-supportive diet. Good blood pressure management is crucial for preventing kidney damage,” Ruz says.
Health Benefits of Cherries
3. Tofu
If you’re looking for plant-based protein to improve your kidney health, grab some tofu. Meat, which has plenty of nutritional benefits, can be a little higher in acid, which can put a strain on kidneys that are struggling. “Since the kidneys balance our body’s pH and remove acids, foods that support this process, like tofu, can be incredibly kidney-supportive,” Ruz explains. “Unlike animal-based protein, plant proteins help improve the body’s pH, avoiding a [potentially harmful] acidic environment in the body,” she says.
This doesn’t mean you need to give up meat. But if you’re looking to cut down a little on your meat intake, tofu can fit the bill. Give this easy Tofu and Broccoli Stir-Fry a try.
4. Flaxseed
High blood sugar levels, over time, can cause kidney damage. That’s why type 2 diabetes is linked to chronic kidney disease. One way to keep your glucose stable, and therefore your kidneys healthy, is by including high-fiber foods, like flaxseed, in your diet. “This fiber helps maintain stable blood sugar levels, which is crucial for kidney health,” Ruz says.
According to the Centers for Disease Control and Prevention, most Americans only get about half of the fiber needed daily. Two tablespoons of ground flaxseed contain nearly 4 grams of fiber, according to the USDA. Sprinkle some into your smoothie or try our Blueberry-Oat Scones with Flaxseeds.
5. Garlic
This allium is famous for its wellness benefits, and now we can add kidney health to the list. “Garlic serves as a potent anti-inflammatory agent and has been shown to help reduce blood pressure, both of which are beneficial for kidney function,” Ruz says. “Additionally, garlic helps counteract oxidative damage that can be caused by kidney disease, thus supporting the prevention of further kidney damage,” she adds. Check out our collection of dozens of Healthy Garlic Recipes.
6.Apples
1 medium apple with skin = 0 sodium, 158 mg potassium, 10 mg phosphorus
Apples may help reduce cholesterol, prevent constipation, protect against heart disease and reduce the risk of cancer. High in fiber and anti-inflammatory compounds, an apple a day may really help keep the doctor away—good news for people with kidney disease who already have their share of doctor visits.
This kidney diet winner can be paired with the previous good-for-you food, onions, to make a unique Apple Onion Omelet. Apples are versatile. You can eat them raw, make baked apples, stew apples, make them into apple sauce, or drink them as apple juice or apple cider.
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