Your kidney is the filter station and the purifier as well as hormone balancer set-up.

To maintain peak kidney health, one only needs to be careful about a few things like proper diet, rest and exercise.

There are some foods that are good for the kidney and some which can harm them if used in excess.

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The job of this vital organ is to filter things like water and salts out of the blood and to produce urine. The enzyme renin that it creates plays a big role in regulating the blood pressure.

Healthy kidneys balance your body’s minerals, like salt and potassium and the amount of fluids your body requires. Healthy kidneys retain the good nutrients and throw out the waste via urine. Healthy kidneys make hormones that affect the way other organs work.

Here Are 11 Foods To Eat For A Healthy Kidney:

Food items that boost renal health

1.Apple

The healthiest any-time snack that keeps doctors away, apples are helpful for protecting kidneys too. Apples are a good source of pectin, a soluble fiber that can lower cholesterol, glucose levels and helps reduce the risk factors associated with kidney damage. And don’t forget the peel! It is a significant source of antioxidants, including one called quercetin, which is thought to protect brain cells.

2.Berries

Berries are a great source of antioxidants and helpful nutrients. There are a number of berries that can be added to the diet to protect kidney health such as strawberries, blueberries, cranberries, etc.

Blueberries are a low-calorie source of fiber and Vitamin C. They are being studied for their potential to protect against cancer and heart disease and for possible brain health benefits.

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3.Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients our body cannot make, so we must get them through the foods we eat. They have many important functions in the body including controlling blood clotting and building cell membranes in the brain.

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Omega-3 fatty acids have been shown to decrease risk of abnormal heartbeats, decrease triglyceride levels and slightly lower blood pressure. They are being looked at for their potential benefits for conditions such as cancer, autoimmune diseases and inflammatory bowel diseases. Salmon is a favorite “go-to” source of omega–3 fatty acids, but you can also consider mackerel, albacore tuna, herring and sardines.

4.Vitamin C

If you want to keep your kidney, healthy, the more Vitamin C the better. Citrus fruits such as oranges, lemons contain this vital vitamin in abundance. According to the studies , “Consuming dilute lemon juice daily has been shown to decrease thee rate of stone formation.”

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5.Cabbage

A cruciferous vegetable, cabbage is packed full of phytochemicals, chemical compounds in fruit or vegetables that break up free radicals before they can do damage. Many phytochemicals are also known to protect against and fight cancer, as well as foster cardiovascular health.

Cabbage is naturally low in sodium, which makes it a great vegetable to have to prevent kidney disease. High in vitamin K, vitamin C and fiber, cabbage is also a good source of vitamin B6 and folic acid. Low in potassium and low in cost, it’s an affordable addition to the kidney diet.

6.Spinach

This leafy green vegetable is high in vitamins A, C, K and folate. The beta-carotene found in spinach is important for boosting your immune system health and protecting your vision. It is also a good source of magnesium. Instead of lettuce in your salad, try spinach. You can also easily incorporate spinach into your diet by making a simple side dish of steamed spinach, spiced up with garlic and olive oil.

7.Sweet Potato

The amount of vitamins and minerals found in sweet potato are great for consumption at any time of the day. Their high fibre content further breaks down slowly, making it ideal to reduce weight too.

These super spuds are packed with beta-carotene and are an excellent source of vitamins A and C. Sweet potatoes are also a good source of vitamin B-6 and potassium. You can eat them mashed or even make your own oven-baked fries.

8.Kale

Dark leafy green vegetables are a must include in your diet towards better kidney health. Kale is one of the glorious green which is packed with Vitamins A and C, calcium and many other important minerals.

Kale is also a serious source of carotenoids and flavonoids, which may translate to super eye health and anti-cancer benefits. Kale contains significant sources of Vitamin K. Its peak season is winter, which makes kale a great choice during a season with fewer fresh veggie choices. Replace those unhealthy potato chips in your pantry with baked unsalted kale chips. Simply slice, drizzle with olive oil and bake!

9.Red bell peppers

Red bell peppers are low in potassium and high in flavor, but that’s not the only reason they’re perfect for the kidney diet. These tasty vegetables are also an excellent source of vitamin C and vitamin A, as well as vitamin B6, folic acid and fiber. Red bell peppers are good for you because they contain lycopene, an antioxidant that protects against certain cancers.

Eat red bell peppers raw with dip as a snack or appetizer, or mix them into tuna or chicken salad. You can also roast peppers and use them as a topping on sandwiches or lettuce salads.

10.Egg whites

Egg whites are pure protein and provide the highest quality of protein with all the essential amino acids. For the kidney diet, egg whites provide protein with less phosphorus than other protein sources such as egg yolk or meats.

Buy powdered, fresh or pasteurized egg whites. Make an omelet or egg whites sandwich, add pasteurized egg whites to smoothies or shakes, make pancakes or add whites of hard-boiled eggs to your salad to add extra protein.

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11.Onion

People who are on a low sodium diet usually have to compromise in terms of taste of their food. This however can be solved by simply adding onions tossed in olive oil with some garlic. They’re also rich in vitamin C, magnesium, vitamin B and some pre-biotic fibres that keep your digestive system healthy by providing necessary good bacteria.

Also read: The Best Way to Cook Broccoli for the Highest Health Benefits

By Priyanshi Bhatnagar