Why does kidney health matter? Your kidneys play an essential role in filtering waste from the body, regulating blood pressure, maintaining electrolyte balance, producing hormones, and preventing serious complications like heart disease, anemia, or kidney failure.
Kidney function is often an indicator of other conditions like hypertension, diabetes, or heart disease. When you don't eat foods that support kidney function, it can lead to problems with hormone production, bone health, bodily function, blood pressure, and hydration.
This article will provide a comprehensive guide to foods that promote and support kidney function.
#1. Leafy Greens
Some of the best food for kidney function are leafy greens. Leafy greens are rich in antioxidants, vitamins, and minerals that help your kidneys filter your blood more effectively, prevent against free radical damage, boost overall immune function, and regulate blood sugar levels.
Why They're Good:
The high levels of vitamins (like vitamins A and K) and minerals (such as potassium and magnesium) found in greens like spinach and kale help those with kidney conditions.
Benefits for Kidney Health:
Leafy greens help regulate blood pressure and reduce the burden on the kidneys.
Suggested Foods: Spinach, kale, collard greens.
#2. Berries
Other foods that support kidney function are berries. Berries have a high level of antioxidants and these neutralize harmful free radicals. They also help reduce inflammation, a factor in many cases of kidney disease. Low in sodium, phosphorus, and potassium, they are suitable for anyone who already has kidney disease and needs to improve kidney function with a safe and friendly diet.
Why They're Good:
Highlight antioxidants, particularly anthocyanins, protect the kidneys from oxidative stress and inflammation.
Benefits for Kidney Health:
Berries like blueberries and strawberries are ideal for reducing kidney inflammation.
Suggested Foods: Blueberries, strawberries, raspberries.
#3. Fish (Rich in Omega-3 Fatty Acids)
Fish are rich in omega-3 fatty acids and these have been linked to a reduced risk of chronic kidney disease and for those who already have kidney disease, a slower decline.
Why They're Good:
Omega-3s are essential for reducing inflammation and improving cardiovascular health, which in turn supports kidney health.
Benefits for Kidney Health:
There is a strong connection between heart health and kidney function, particularly the role of omega-3s in maintaining healthy blood flow. Support both with good fish sources.
Suggested Foods: Salmon, mackerel, sardines.
#4. Apples
Apples are a simple food that helps improve kidney function and restore kidney function. The antioxidants in apples protect against oxidative stress and inflammation that would otherwise damage kidney cells.
The high fiber leads to better gut health and kidney function. It has also been shown to support the restoration of kidney function in those who already have kidney conditions through the anti-inflammatory properties, reduced cholesterol, and low levels of sodium.
Why They're Good:
High in fiber and antioxidants, apples help reduce cholesterol levels and inflammation, both important for kidney health.
Benefits for Kidney Health:
Apples contribute to healthy kidney filtration by promoting detoxification.
Suggested Foods: Fresh apples, apple slices.
#5. Garlic
Studies indicate that garlic improves local renal inflammation so it helps to protect your kidneys. With compounds like allison, it protects kidney cells from inflammation and damage. It also contains proteins that alleviate oxidative stress, improve glucose metabolism, manage blood pressure, and help support excretion of waste through the kidneys.
Garlic is a simple thing to add to your diet by way of fresh garlic added to your food or as a seasoning, or in the form of supplements.
Why They're Good:
Packed with compounds that promote detoxification and reduce inflammation.
Benefits for Kidney Health:
Garlic aids in lowering blood pressure and preventing kidney damage due to high blood pressure.
Suggested Foods: Fresh garlic and garlic supplements.
#6. Red Bell Peppers
Red bell peppers are an excellent source of vitamins A, B6, and C, as well as folic acid. These vitamins and antioxidants protect against kidney cell damage. They also support those who need to restore kidney function and already have kidney disease by limiting the intake of phosphorus and potassium.
They have a wide range of versatility, so it's easy to incorporate them into a diet, such as roasting or grilling.
Why They're Good:
Rich in vitamins A and C, and lower in potassium than other vegetables, making them ideal for kidney health.
Benefits for Kidney Health:
Peppers provide essential nutrients without straining kidney function.
Suggested Foods: Fresh red bell peppers, bell pepper salads.
#7. Olive Oil
Olive oil can help restore kidney function. Olive oil contains several anti-inflammatory compounds like oleic acid, which help restore kidney function for anyone with damaged kidneys and improve kidney function. The phosphorus-free olive oil with low amounts of potassium means that olive oil is a safe alternative for those who already have kidney disease.
It is also rich in monounsaturated fats which reduce inflammation, contain antioxidants that protect against damage and oxidative stress to the kidney cells, improve gut health, and protect against high blood pressure, kidney ischemia reperfusion, and urinary tract infections.
Olive oil is an easy substitute that can be used as your primary cooking oil if you are looking to boost your kidney function. It can even be drizzled on vegetables or salads.
Why They're Good:
Olive oil is an excellent source of healthy fats, which help reduce inflammation and support overall kidney health.
Benefits for Kidney Health:
Olive oil can reduce kidney damage and prevent the buildup of toxins.
Suggested Foods: Extra virgin olive oil, drizzled over salads or vegetables.
#8. Cauliflower
Some of the best food for kidney function includes cauliflower. Cauliflower has low levels of phosphorus, sodium, and potassium which makes it an ideal food for those who already have kidney disease.
More than that, it contains antioxidants which protect against cell damage, fight toxins, and fiber which regulates blood sugar to improve kidney health and function.
Cauliflower can be made into a mash much the same as mashed potatoes; it can be sauteed or baked in the oven, the same as things like Brussels sprouts or sweet potatoes. It has a taste that many people prefer among the cruciferous greens, which makes it delicious when roasted on its own. If you don't like that, you can also look for cauliflower substitutes, like grinding up cauliflower and baking it into a pizza dough or using it as an alternative to rice.
Why They're Good:
Low in potassium and high in antioxidants and fiber.
Benefits for Kidney Health:
Cauliflower supports kidney detoxification and improves overall digestion.
Suggested Foods: Roasted cauliflower, cauliflower mash.
#9. Sweet Potatoes
Sweet potatoes help support your kidney function through balancing sodium levels. High sodium levels can strain your kidneys and lead to excess salt in the body which results in high blood pressure. Sweet potatoes improve kidney function by balancing sodium levels in your body.
They also ensure adequate protein levels with good fiber and vitamins like A and C which support overall kidney function. It is easy to incorporate sweet potatoes in your diet by including roasted sweet potatoes, eating them on their own, or making them into a casserole or a mash.
Why They're Good:
They are high in fiber and low in potassium, making them ideal for those with kidney conditions.
Benefits for Kidney Health:
Sweet potatoes can help improve digestion and support kidney function without overburdening the kidneys.
Suggested Foods: Roasted or baked sweet potatoes, sweet potato mash.
#10. Cranberries
Cranberries can help prevent kidney stones and urinary tract infections. They are an essential food that improves your kidney health. They are able to inhibit bacteria in the urinary tract walls. Rich in antioxidants, they are also able to protect against inflammation and oxidative stress in your kidneys.
The best way to incorporate things like cranberries is through fresh or dried cranberries. Evidence does stipulate that cranberry juice can help promote kidney function, but this depends widely on the type of cranberry juice and how much sugar is in it.
If you don't like the taste of natural, sugar-free cranberry juice, fresh and dried cranberries can be easily added to things like oatmeal, bread, couscous, and salads.
Why They're Good:
Known for their urinary tract health benefits, cranberries also play a significant role in preventing infections that can affect the kidneys.
Benefits for Kidney Health:
Cranberries help prevent kidney stones and urinary tract infections, both of which can impact kidney health.
Suggested Foods: Fresh cranberries, cranberry juice, dried cranberries.
Summing Up
Your kidneys are essential in filtering waste products and excess water from your blood. With the right kidney function, you can ensure balanced electrolytes in your body, regulated blood pressure, better hormone production, and protection against more serious conditions.
Eating foods to restore kidney function can help you maintain better balance, regulate your blood pressure, keep your red blood cell production where it should be, and prevent serious complications like heart disease or high blood pressure.
Take time now to integrate these foods into your daily diet in small, practical ways like creating meal plans, making easy swaps with one ingredient or one meal per day.
Remember too, that the best food for kidney function should be consumed in conjunction with healthcare consultations especially if you already have existing kidney issues. Your healthcare professional can provide personalized dietary advice on what you should eat to improve kidney function today.
