Eating these 13 superfoods is an easy way to protect your kidney health

Your kidneys are some of the most important organs in your body. They don’t do that alone remove waste and excess fluid from your blood, but they maintain the levels of potassium, sodium and other essential minerals your body needs to survive. The kidneys also create hormones that regulate important health factors such as blood pressure and bone strength. But despite all that, they still remain undervalued compared to organs such as the heart or lungs.

The kidneys do a lot, so they can become overworked without you even realizing it. About one in seven American adults has chronic kidney disease, which can cause waste and fluid buildup in your body.

Your risk of chronic kidney disease is partly related to the food you eat. Eating the wrong things can increase your risk, while filling your diet with nutrient-rich foods can protect the health of your kidneys. Follow this list of the top 13 kidney-friendly foods you should be eating more of.

13 Best Foods for Healthy Kidneys

Here are our top picks for foods to add to your diet for optimal kidney health.

1. Oily fish

Fish provides protein, and if you choose oily fish such as tuna, salmon or trout, you also get omega-3 fatty acids. Omega-3 fats can help lower levels of fat (triglycerides) in the blood and may also lower blood pressure, according to the National Kidney Foundation.

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

2. Cabbage

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

Moreover, cabbage is versatile. You can use it in salads and slaws, but you can also use it as a wrap for tacos, sandwiches and more.

3. Peppers

Like cabbage, pepper pack lots of good nutrients with a low potassium content. This gives you vitamins B6, B9, C and K, plus fiber. And they also provide antioxidants.

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

Read more: 8 things your body is telling you about your vitamin intake

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, consuming cranberries regularly can help you avoid this unwanted situation.

Plus, cranberries have antioxidants that can help fight inflammation, and they can improve your 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 take it one step further. The question is: what Food helps the kidneys recover? Blueberries deliver here.

With high levels of antioxidants and plenty of vitamin C and fiber, blueberries are healthy all around. They can also help reduce inflammation and support bone health, reversing some of the problems that can occur with chronic kidney disease.

6. Dark leafy greens

There are plenty of reasons to go dark leafy vegetables such as spinach or kale. They provide so many nutrients that they can help you get important vitamins and minerals, plus immunity-boosting benefits.

However, keep in mind that vegetables can contain a fair amount of potassium. If you have chronic kidney disease, talk to your doctor before adding more of this to your diet.

7. Olive oil

Olive oil is rich in antioxidants and healthy fatty acids and can boost your overall well-being. A study from Harvard University found that olive oil can lower cholesterol levels and the risk of cardiovascular disease, dementia and some types of cancer.

Plus, it can help you add flavor to dishes without having to turn to salt or butter.

To get more antioxidants, choose unrefined or cold-pressed olive oil that is virgin or extra virgin.

8. Garlic

Another antioxidant-rich, inflammation-fighting food, garlic, also contains a specific compound called allicin. For people with chronic kidney diseaseAllicin, an active compound found in garlic, worked as effectively to help protect kidney health as a prescription drug. If you’re looking for the best foods for your kidneys, garlic should definitely be on the list.

Plus, using little salt is an excellent way to add flavor.

9. Onions

From the same family as garlic, onions give you another excellent, salt-free way to add flavor (bonus points if you fry them in olive oil). Onions also provide 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 that may reduce the risk of high blood pressure, stroke and heart disease.

10. Cauliflower

Cauliflower provides the crunch, combined with plenty of vitamins C, B6, B9 and K, along with fiber. It also contains compounds that your body can use to neutralize certain toxins — a big help if your kidneys aren’t doing their best filtering job.

However, cauliflower does contain some potassium and phosphorus, so while it makes the list of foods good for the kidneys, people with chronic kidney disease may want to moderate their intake.

11. Protein

Proteins are specifically recommended for people with kidney problems. They give you a way to increase your protein levels – which can be important in late-stage chronic kidney disease, especially if you are on dialysis.

12. Arugula

Arugula is packed with nutrients your body needs, such as magnesium, iron, calcium and vitamins A, B9, C and K. Plus, it’s rich in antioxidants and contains glucosinolates, which can help your body protect itself against a range of cancers.

You can eat arugula raw (it’s a great base for a salad), but you can also sprinkle it on whatever you’re preparing. Delicious on pizzas, in omelettes and, for example, with pasta.

13. Apples

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

Better yet, they’re easy to incorporate into your diet. Keep a bowl of apples on your counter and you’ll have a kidney-healthy grab-and-go snack whenever you need one.