7 Superfoods for Healthy Kidneys
Your kidneys have the important job of filtering your blood – they’re located on either side of your spine below your ribs and behind your belly. You have two of them, each roughly the size of a large fist, about four-or-five inches long.
Diet plays a big part in keeping your kidneys working properly. First, let’s explore the tough jobs your kidneys perform, what can go wrong, and then how to eat and keep them healthy.
What Your Kidneys Do
Per the National Kidney Foundation, your kidneys remove wastes, control the body's fluid balance, and keep the right levels of electrolytes. All of the blood in your body passes through them several times a day. They:
Help remove waste and excess fluid
Filter the blood
Control the production of red blood cells
Make vitamins that control growth
Release hormones that aid in regulating blood pressure
Help regulate red blood cells as well as the amount of certain nutrients in the body, such as calcium and potassium.
How Your Kidneys Work
How do the kidneys perform these important jobs?
Blood enters your kidneys through an artery from the heart
The blood is cleaned by passing through millions of tiny blood filters called nephrons
Waste material passes through the ureter duct and is stored in the bladder as urine
Newly cleaned blood returns to the bloodstream through your veins
Your bladder becomes full and urine passes out of the body through the urethra.
The kidneys filter and return to the bloodstream about 200 quarts of fluid every 24 hours. Of that, about two quarts are eliminated from your body as urine, while the remainder, is retained in the body.
Things You Do Every Day Can Harm Your Kidneys
There are many ways to damage your kidneys on your own, including:
Overusing painkillers, including aspirin and ibuprofen.
Using too much salt
Not drinking enough water
Not sleeping enough
Drinking too much alcohol
Smoking
Sitting for long periods of time
Eating too much meat
Eating too much sugar
Eating processed foods
You’ll notice that three of these have to do with diet. What you eat plays an important part in maintaining kidney health and avoiding kidney disease.
Choose the Right Foods for Optimum Kidney Health
The Dietary Approaches to Stop Hypertension (DASH) Diet is recommended by the National Kidney Foundation, and is approved by The National Heart, Lung and Blood Institute, The American Heart Association, and the Dietary Guidelines for Americans.
Studies demonstrate that the DASH diet helps decrease blood pressure, lowers the risk for heart disease, stroke and cancer, and reduces the risk of kidney stone formation, and kidney stones are no fun.
You’ll find that the DASH Diet is rich in fruits, vegetables, low-fat dairy products, whole grains, fish, poultry, beans, seeds, and nuts, while being low in salt and sodium, added sugars and sweets, fat and red meats.
If you already have kidney disease, consult your doctor before making any changes to your diet.
7 Superfoods for Your Kidneys
There’s no scientific definition of the term “superfood,” but they are considered by nutritionists and others to be foods that have unusually high amounts of antioxidants, vitamins or other nutrients.
These kidney-friendly foods also make a big contribution to overall health:
Apples: Apples are a good source of pectin, a soluble fiber that can lower cholesterol and glucose levels. Be sure to eat the peel - it’s a significant source of antioxidants, including one called quercetin, which is thought to protect brain cells.
Blueberries: They’re a low-calorie source of fiber and vitamin C, and ranked #1 among fresh or frozen fruits and vegetables in antioxidant power. And, they’re being studied for their potential to protect against cancer and heart disease was well as for their possible brain health benefits.
Fish High in Omega-3 Fatty Acids: Omega-3 fatty acids have many important functions, including controlling blood clotting and building cell membranes in the brain. They’ve also been shown to decrease the risk of abnormal heartbeats as well as triglyceride levels. Salmon mackerel, albacore tuna, herring, and sardines are all a good source of Omega-3.
Strawberries: Strawberries are a fantastic source of vitamins, antioxidants, and fiber. They’ve been associated with heart protection, and have anti-cancer and anti-inflammation properties.
The following foods are fantastic, but should be limited if you are on dialysis or have a dietary potassium restriction:
Spinach: Spinach is high in vitamins A, C, K and folate, and 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.
Sweet Potatoes: These are packed with beta-carotene and are an excellent source of vitamins A and C, vitamin B-6 and potassium. One medium sweet potato contains nearly 4 grams of fiber, according to the USDA National Nutrient Database.
Kale: This green is packed with Vitamins A, C, K, calcium and lots of other important minerals. It’s also a great source of carotenoids and flavonoids, which may have eye and anti-cancer benefits. Because kale contains significant sources of Vitamin K, if you are taking blood thinners, talk to your doctor.
Have Questions About Your Kidney Health?
Whether you have symptoms of kidney stones or just want advice to keep your kidneys performing in excellent working order, Norman Urology has answers, the most current treatments, and you can count on superior, specialized care from experienced, compassionate professionals.
Reach out to us today to schedule an appointment. We can’t wait to meet you.
