Let’s be honest, you probably don’t give your kidneys much thought, but they’re your body’s silent MVPs. They’re your built-in filtration system, working 24/7 to clear out waste and keep everything in balance. So keeping them happy is kind of a big deal.
Here’s the scary part: The CDC estimates that over 1 in 7 adults in the US has chronic kidney disease, and most have no idea. This is exactly why a little prevention goes a long way.
You don’t need a major overhaul to take care of them. Adding a few nutrient-packed superfoods into your diet can give your kidneys a major boost, helping to reduce inflammation and ease their workload. If you’re ready to give your body’s hardest-working organs a little backup, these 13 foods are the perfect place to start.
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Your diet and gut health also play a major role in your wellness, especially when it comes to keeping your kidneys healthy. There are 13 superfoods you should keep in mind when considering natural ways to improve your 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 vegetable is low in potassium and sodium while containing fiber, vitamins C and K and more.
Plus, cabbage is versatile. You can use it in salads and slaws, as a wrap for tacos, sandwiches and more.
2. Fatty fish
Fish delivers protein, and when you choose a fatty fish like tuna, salmon or trout, you’re also getting omega-3 fatty acids. Omega-3 fats may help reduce fat levels (triglycerides) in the blood and may also 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 of the fish you choose. The National Kidney Foundation has a chart you can use to determine levels in specific types of fish. Although it’s best to consult with your doctor.
3. Bell peppers
Like cabbage, bell peppers pack in lots of good nutrients with low levels of potassium. With them, you get vitamins B6, B9, C and K, plus fiber. They deliver antioxidants, too.
You can slice them and eat them with dips or roast them and add them to dinner.
4. Cranberries
Cranberries help prevent urinary tract infections. Although these usually stay in your bladder, they can travel to your kidneys, making kidney problems worse. Fortunately, regularly consuming cranberries can help you avoid this unwelcome situation.
Plus, cranberries have antioxidants that can help fight inflammation, and they can boost your heart and digestive health. It turns out, these tart berries aren’t just for the Thanksgiving table.
5. Blueberries
We’ve discussed some of the best foods for the kidneys, but you can take it a step further. What foods help repair kidneys? Blueberries deliver.
Blueberries are healthy, with high levels of antioxidants and loads of vitamin C and fiber. They can also help reduce inflammation and support bone health, reversing some of the issues that can come with CKD.
6. Dark, leafy greens
There are plenty of reasons to turn to dark, leafy greens like spinach or kale. They deliver so many nutrients that they can help you get key vitamins and minerals, plus immunity-boosting benefits.
Greens can contain a decent amount of potassium. If you have CKD, talk to your doctor before adding more of these to your diet.
7. Olive oil
Rich in antioxidants and healthy fatty acids, olive oil can boost overall wellness. A Harvard University study found that it may lower cholesterol levels and the risk of cardiovascular disease, dementia and some types of cancer.
Beyond all this, it can help you add flavor to dishes without turning to salt or butter. To get more antioxidants, choose virgin or extra virgin unrefined or cold-pressed olive oil.
8. Garlic
Another antioxidant-rich, inflammation-fighting food, garlic contains a specific compound called allicin. For people with CKD, allicin — an active compound found in garlic — worked just as effectively to help protect kidney health as a prescription drug. If you’re looking for the best foods for your kidneys, garlic has to make the list.
Plus, it’s an excellent way to add flavor when you’re skimping on salt.
9. Onions
From the same family as garlic, onions are another excellent, salt-free way to add flavor (bonus points if you saute them in olive oil). Onions also deliver important nutrients like vitamins B6 and C, manganese and copper.
They also contain quercetin, a chemical that can help your body fight cancer, and organic sulfur compounds that can reduce your risk of high blood pressure, stroke and heart disease.
10. Cauliflower
Cauliflower provides crunch and plenty of vitamins C, B6, B9 and K, along with fiber. It also contains compounds your body can use to neutralize certain toxins, which is a big help when your kidneys aren’t doing their best filtration work.
Cauliflower does contain some potassium and phosphorus, though, so while it makes the list of foods good for kidneys, people with CKD may want to moderate their intake.
11. Egg whites
Egg whites are specifically recommended for people with kidney problems. They give you a way to increase your protein levels — which can be important with later-stage CKD, especially if you’re on dialysis.
12. Arugula
Arugula is packed with nutrients your body needs like magnesium, iron, calcium and vitamins A, B9, C and K. Plus, it’s antioxidant-rich and has glucosinolates, which can help your body protect itself against a range of cancer types.
You can eat arugula raw (it’s a great salad base), but you can also sprinkle it over whatever you’re whipping up. It’s great on pizzas, in omelets and with pasta, for example.
13. Apples
Apples deliver the cancer-fighting quercetin and fiber that can help keep cholesterol and blood sugar at healthy levels. They also have plenty of antioxidants.
Better yet, they’re easy to work into your diet. Leave a bowl of apples on your counter and you’ll have a kidney-healthy, grab-and-go snack whenever you need one.
