10 Superfoods That Will Help Repair Your Kidneys

Eating healthy and nutritious foods can be a great way to keep your kidneys healthy and functioning well. From antioxidant- rich fruits to restorative vegetables, we’ ve rounded up 15 power- packed foods that are perfect for boosting kidney health.

Leafy Greens

Leafy greens are packed with essential vitamins and minerals, as well as fiber that can help support kidney health. Try incorporating spinach, kale, chard, or collards into your meals– they’ re easy to add to smoothies, salads, and stir- frys. For a delicious side dish, sauté in olive oil and garlic for an antioxidant- rich meal.

Leafy greens are naturally low in phosphorus and potassium, both of which are important for kidney health. These foods also contain folate, vitamin C, and an array of other vitamins and minerals that support overall health and help your kidneys function properly.

Leafy greens also contain powerful phytonutrients that act as antioxidants in the body to help protect against cell damage. Finally, their high- fiber content helps keep the digestive system running smoothly, a key component of proper kidney functioning.

To get the most benefits from leafy greens, try to eat at least 16 ounces of them per week, or two full servings! You can easily incorporate leafy greens into your diet by adding baby spinach to salads and smoothies, using swiss chard as a wrap for sandwiches and tacos, enjoying some kale chips instead of potato chips as a snack, or just sautéing some kale and served it with roasted potatoes.

The more variety of different types of leafy greens you eat each week, the better. Enjoying a colorful assortment allows you to take in an array of beneficial phytonutrients and get the full range of kidney health benefits.

Beets

Beets are a powerful superfood that can help to naturally clean and detoxify your kidneys. Beets contain high levels of the antioxidant betalains, which are thought to stimulate kidney cells and promote regeneration. For a delicious way to incorporate beets into your meals, try roasting them with olive oil in the oven or adding them to your favorite salads.

Beets also have impressive anti- inflammatory effects, thanks to their natural nitrates and other phytonutrients. When eaten in moderation (one cup per day is fine), beets can help reduce systemic inflammation, improve immunity and boost kidney health.

A solid source of dietary fiber, beets are a wonderful choice for those watching their weight.

They contain compounds which may help protect the kidneys from oxidative damage, as well as act as a diuretic that helps your body flush toxins from the kidneys more quickly. So if you’ re looking to keep your kidneys healthy, try adding some delicious beets to your meals!

Blueberries

Blueberries are packed with antioxidants that can help protect your kidneys from damage caused by oxidative stress and inflammation. They’ re also a great source of vitamins A and C, as well as fiber, which helps to maintain kidney health. Enjoy them fresh or frozen for breakfast on cereal and oatmeal, blend into smoothies, or bake into muffins for an indulgent snack.

Blueberries contain several compounds that can provide renal protective benefits, such as anthocyanins, catechins, and pterostilbene. These compounds work together to combat chronic inflammation and oxidative stress— which can damage the kidneys— by reducing the levels of pro- inflammatory molecules and decreasing numbers of free radicals in the body.

Not only do blueberries help protect the kidneys from damage, they are also a good source of dietary fiber which helps reduce levels of LDL cholesterol and maintain stable blood sugar levels, both of which are beneficial to kidney health.

Sweet Potatoes

Sweet potatoes are a great source of vitamins A and C, as well as fiber and antioxidants. Eating sweet potatoes regularly can help reduce the risk of developing kidney stones and other kidney- related diseases. Sweet potatoes can be enjoyed roasted, mashed, in soups or salads, as fries, or added to breakfast smoothies for a nutritious start to the day.

Sweet potatoes are especially beneficial for those with kidney disease, as they contain low sodium and phosphorus levels. These nutrient- dense root vegetables help to reduce inflammation, stabilize blood sugar levels and promote healthy digestion, which can all benefit those with existing or pre- existing renal issues.

Additionally, the high levels of Vitamin A and C in sweet potatoes can help strengthen the immune system and reduce fluid retention by encouraging better absorption of waste products through the kidneys.

Avocado

Avocados are an excellent source of healthy monounsaturated fats and contain more than two dozen essential vitamins and minerals. Eating avocados can help protect against kidney stones and other kidney- related diseases, as well as boosting energy levels and promoting healthy digestion. Try adding avocados to your salads, sandwiches, or even enjoying them in guacamole for a delicious treat!

Avocados are also packed with hydrating electrolytes and potassium, which is important for those with kidney disease. The high fibre content found in this superfood helps the body process waste products more efficiently, while antioxidants like vitamin A, C, E and lutein protect the kidneys from toxins and free radical damage.

Plus, avocados provide a healthy dose of folate- rich B vitamins that can help support the efforts of kidney cleansing. So give your kidneys a boost and add some fresh avocado to your next meal!

Citrus Fruits

Citrus fruits, such as oranges, grapefruits, and lemons, are packed with antioxidants and vitamin C. These powerful compounds can help protect against kidney disease and encourage better function. Make sure to include a portion of these fruits into your diet daily for maximum benefits. They can be enjoyed straight from the peel or in smoothies or salads.

Additionally, you may squeeze the juice from citrus fruits into teas or other warm drinks to make a delicious tea- ade!

Cranberries

Cranberries are an excellent source of vitamin C, fiber, and antioxidants, which can assist kidney health. Cranberries contain compounds such as proanthocyanidins that have been known to help prevent urinary tract infections. Eating a handful of dried or fresh cranberries each day may improve kidney function over time.

Cranberry juice can also be beneficial, but choose unsweetened varieties to avoid added sugar or calories. Try adding cranberries to salads, breakfast bowls or smoothies for an extra nutritional boost.

Apples

Apples are rich in pectin, a type of fiber that is great for detoxifying the kidneys and preventing kidney stones from forming. Eating an apple each day can also help reduce cholesterol levels and improve cardiovascular health.

For optimal benefits, you can juice apples and drink it once per day or eat them raw as a snack. You can also bake apples with sweet spices like cinnamon and nutmeg for a nutritious dessert or topping for oatmeal and yogurt.

Garlic

Garlic has antioxidant, anti- inflammatory, and antimicrobial properties that can help prevent damage to the kidneys from free radicals.

Studies have found that garlic may be able to reduce damage caused by oxidative stress, which is a major contributor to kidney damage. Garlic can also decrease inflammation and help keep blood pressure levels in check.

To reap the benefits of garlic, try adding it to cooked dishes for flavor or eating a few raw cloves per day.

Beans and Legumes

Beans and legumes, like kidney beans, pinto beans, lentils, and chickpeas are packed with antioxidants, vitamins, minerals and fiber.

They’ re also high in plant- based protein and low in sodium- ideal for keeping your kidneys healthy. Try adding beans to salads or make a simple bean dip to have as a snack. You can also use cooked beans as a substitute for meat in meals.

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Reference:

1. Dr. Anita Dhanorkar, BHMS, What Foods Help Repair Kidneys? https: //www. medicinenet. com/what_foods_help_repair_kidneys/article. htm

2. Sara Colman, RD, CSR, CDE, Top 15 Healthy Foods for People with Kidney Disease, https: //www. davita. com/diet- nutrition/articles/advice/top- 15- healthy- foods- for- people- with- kidney- disease

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