Regina Kamba12 Best Foods for Kidney Health
Why are the Kidneys so Important?
The role of the kidneys is to filter blood. The blood that has been filtered is returned to the body. Kidneys:
- Eliminate waste and excess water from the blood
- Maintain the body’s fluid balance
- Maintain proper electrolyte levels and help control blood pressure
- Adjusts pH, filter proteins and remove toxins that have been packaged for removal by the liver
- Produce hormones(vitamin D and erythropoietin) that affect the function of other organs
Your kidneys are constantly at work. The waste removal process the kidneys perform is vital, without it there would be a build-up of toxins in the bloodstream and lymph fluid. This could potentially poison the body and lead to tissue damage. The toxins, excess water, uncontrolled pH, blood pressure, and electrolytes can also put enormous strain on the blood vessels and heart.
The world commemorates World Kidney Day on March 9 to raise awareness about the various kidney diseases that exist and how they can affect one’s life.
The theme for 2023 World Kidney Day is; “Kidney Health for All – Preparing for the unexpected, supporting the vulnerable!”
Two of the leading contributors to kidney disease are diabetes and high blood pressure. Adopting a lifestyle that limits the development of diabetes and high blood pressure will dramatically reduce your risks of kidney disease, kidney stones, or renal failure.
Healthy Lifestyle Tips for a Healthy Kidney
- Take sufficient water daily. Lack of water is one of the leading causes of kidney stones
- Do not hold urine for too long, empty your bladder often
- Maintain Healthy weight
- Stop smoking. Smoking dumps toxins into the bloodstream that damage the kidneys and other organs.
- Seek immediate medical attention for any urinary tract infection (UTI)
- Avoid too much salt, highly processed and refined foods. These contain large amounts of saturated fats, trans fats, free radicals, sugar, and sodium that increase the load on your kidneys. They can also contribute to obesity, heart disease, and high blood pressure.
- Exercise at least 3 times a week. Exercise is important in keeping blood vessels, the heart, and cholesterol under control.
- Eat food rich in antioxidants
12 Best Foods for Kidney Health
1. Red Peppers
These peppers are low in potassium which can be hard on those who have kidney disease. They also contain a good amount of vitamin C, folate, vitamin B6, and fiber. Vitamin C is an antioxidant and plays roles throughout the body in energy production, blood flow, and metabolism.
2. Cabbage
Cabbage is rich in fiber, folate, B6, vitamin C, and vitamin K. The fiber in cabbage and other leafy greens slow the absorption of nutrients. This gives the liver and kidneys time to deal with the influx into the bloodstream. Fiber keeps blood sugar from spiking, one of the biggest reasons for kidney damage, and it also helps pull toxins from the digestive tract.
Vitamin K is important in healthy blood clotting. Cabbage also contains many phytonutrients that act as antioxidants and anti-inflammatories.
3. Cauliflower and Broccoli
These florets are rich in vitamin C and folate. Cauliflower is full of fiber and rich in anti-inflammatory compounds.
4. Leafy Greens
Greens (such as mustard greens, dandelion leaves, and turnip greens) are rich in vitamin C, folate, fiber, vitamin K, and many other phytonutrients that reduce stress on the kidneys, reduce blood pressure, balance blood sugar, and combat inflammation.
5. Garlic
Garlic, onions, shallots, chives, and leeks all contain allicin. Allicin is an organic sulfur compound that has some mighty anti-inflammatory properties. It also fights infection, has beneficial effects on blood pressure and can act as an antioxidant.
6. Asparagus
The asparagus stalk is an excellent source of fiber. The phytonutrients in asparagus lowers blood pressure and has a cleansing effect on the kidneys and bladder as they increase urine production and break up uric acid.
7. Apples
Apples are an excellent source of fiber. The fiber in apples is exceptional at binding to and removing toxins from the digestive tract before the body can absorb them, lessening the load on the kidneys. Apples also reduce inflammation and cholesterol.
8. Berries
Berries (Blueberries, cranberry, raspberries, strawberries, and cherries) are low-calorie sweets that are also packed with some potent antioxidants and phytonutrients that help prevent damage to kidney cells and nephrons. They reduce inflammation and contain vitamin C, fiber, folate, and manganese.
9. Olive Oil
The healthy essential fatty acids in olive oil, nuts, seeds, and avocado reduce inflammation, lower cholesterol, and can ease the pain of kidney stones. Olive oil is a great source of healthy fatty acids while also being phosphorus-free. Oleic acid in olive oil is known for having potent anti-inflammatory properties.
10. Melons
Melons provide a gentle source of hydration full of anti-inflammatories and antioxidants. They help cleanse the kidneys, blood, and bladder. Watermelon is a great source of water and lycopene. Lycopene is a red pigment that occurs naturally in some plant tissues and acts as a powerful antioxidant.
11. Ginger and thyme
Ginger has been shown to protect the kidneys from damage caused by diabetes, alcohol, and dehydration. Thyme has been found to lower blood pressure and cholesterol. This is beneficial to the kidneys as high blood pressure can have a significant impact on the organs.
12. Turmeric and black pepper
Turmeric is related to ginger and can also protect the kidneys from damage. Combine it with black pepper to get the most out of this spice. The active ingredient in black pepper is called piperine. Both compounds in black pepper (piperine) and turmeric (curcumin) have potent anti-inflammatory properties and can help to aid in digestion too.
