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Foods and Drinks to Maintain Your Kidneys’ Health

Facts About Kidneys’ Health

Kidney disease is a common problem affecting about 10% of the world’s population ,The kidneys are small but powerful bean-shaped organs that perform many important functions.

They are responsible for filtering waste products, releasing hormones that regulate blood pressure, balancing fluids in the body, producing urine and many other essential tasks,There are various ways in which these vital organs can become damaged. Diabetes and high blood pressure are the most common risk factors for kidney disease. However, obesity, smoking, genetics, gender and age can also increase the risk.

A small but effective change you can make to keep your kidneys working well is to add certain kidney-friendly foods to your diet.

While dietary restrictions vary, it is commonly recommended that all people with kidney disease restrict the following nutrients:

As long as our kidneys are functioning, we don’t spare them a second thought. But with 1 in 5 people in their 30s prone to Chronic Kidney Disease (CKD), and women five times more likely than men to contract CKD, it might be time to get our kidneys back on our health radar.

Sodium: Sodium is found in many foods and a major component of table salt. Damaged kidneys can’t filter out excess sodium, causing its blood levels to rise. It’s often recommended to limit sodium to less than 2,000 mg per day.

Potassium: Potassium plays many critical roles in the body, but those with kidney disease need to limit potassium to avoid dangerously high blood levels. It’s usually recommended to limit potassium to less than 2,000 mg per day.

Phosphorus: Damaged kidneys can’t remove excess phosphorus, a mineral in many foods. High levels can cause damage to the body, so dietary phosphorus is restricted to less than 800–1,000 mg per day in most patients .

Here’s a list of foods and drinks that are good for your kidneys.

1. Cauliflower :- Cauliflower is a nutritious vegetable that is high in many nutrients, including vitamin C, vitamin K and the B vitamin folate.

It’s also full of anti-inflammatory compounds like indoles and an excellent source of fiber .

Plus, mashed cauliflower can be used in place of potatoes for a low-potassium side dish One cup (124 grams) of cooked cauliflower contains

Sodium: 19 mg

Potassium: 176 mg

Phosphorus: 40 mg

2. Blueberries :- Blueberries are packed with nutrients and one of the best sources of antioxidants you can eat ,In particular, these sweet berries contain antioxidants called anthocyanins, which may protect against heart disease, certain cancers, cognitive decline and diabetes .They also make a fantastic addition to a kidney-friendly diet, as they are low in sodium, phosphorus and potassium. One cup (148 grams) of fresh blueberries contains .

Sodium: 1.5 mg

Potassium: 114 mg

Phosphorus: 18 mg

3. Sea Bass :- Sea bass is a high-quality protein that contains incredibly healthy fats called omega-3s. Omega-3s help reduce inflammation and may help decrease the risk of cognitive decline, depression and anxiety ,While all fish are high in phosphorus, sea bass contains lower amounts than other seafood choices.

SeHowever, it’s important to consume small portions in order to keep phosphorus levels in check. Three ounces (85 grams) of cooked sea bass contain.

Sodium: 74 mgmg

Potassium: 279 mg

Phosphorus: 211 mg

4. Red Grapes :- Not only are red grapes delicious, they also deliver a ton of nutrition in a small package. Red grapes are high in vitamin C and contain antioxidants called flavonoids, which have been shown to reduce inflammation . Additionally, red grapes are high in resveratrol, a type of flavonoid that has been shown to benefit heart health and protect against diabetes and cognitive decline .

These sweet fruits are kidney-friendly, with a half cup (75 grams) containing .

Sodium: 1.5 mg

Potassium: 144 mg

Phosphorus: 15 mg

5. Egg Whites :- Although egg yolks are very nutritious, they contain high amounts of phosphorus, making egg whites a better choice for people following a renal diet. Egg whites provide a high-quality, kidney-friendly source of protein.

Not to mention, they are an excellent choice for people undergoing dialysis treatment, as they have higher protein needs but need to limit phosphorus. Two large egg whites (66 grams) contain .

Sodium: 110 mg

Potassium: 108 mg

Phosphorus: 10 mg

6. Garlic :- It’s a good source of manganese, vitamin C and vitamin B6 and contains sulfur compounds that have anti-inflammatory properties. Three cloves (9 grams) of garlic contain .

Sodium: 3.5 mg

Potassium: 74 mg

Phosphorus: 14 mg

7. Buckwheat :- It is also a gluten-free grain, making buckwheat a good choice for people with celiac disease or gluten intolerance.A half cup (84 grams) of cooked buckwheat contains .

Sodium: 1.5 mg

Potassium: 74 mg

Phosphorus: 59 mg

8. Olive Oil:- Olive oil is a healthy source of fat and phosphorus-free, making it a great option for people with kidney disease. Frequently, people with advanced kidney disease have trouble keeping weight on, making healthy, high-calorie foods like olive oil important . The majority of fat in olive oil is a monounsaturated fat called oleic acid, which has anti-inflammatory properties .

What’s more, monounsaturated fats are stable at high temperatures, making olive oil a healthy choice for cooking.

One ounce (28 grams) of olive oil contains .

Sodium: 0.6 mg

Potassium: 0.3 mg

Phosphorus: 0 mg

9. Bulgur :- It’s also an excellent source of plant-based protein and full of dietary fiber, which is important for digestive health.

A half-cup (91-gram) serving of bulgur contains.

Sodium: 4.5 mg

Potassium: 62 mg

Phosphorus: 36 mg

10. Cabbage :-It’s a great source of vitamin K, vitamin C and many B vitamins. Furthermore, it provides insoluble fiber, a type of fiber that keeps your digestive system healthy by promoting regular bowel movements and adding bulk to stools .

Plus, it’s low in potassium, phosphorus and sodium with one cup (70 grams) of shredded cabbage containing .

Sodium: 13 mg

Potassium: 119 mg

Phosphorus: 18 mg

11. Skinless Chicken :- Although a limited protein intake is necessary for some people with kidney issues, providing the body with an adequate amount of high-quality protein is vital for health. Skinless chicken breast contains less phosphorus, potassium and sodium than skin-on chicken. When shopping for chicken, choose fresh chicken and avoid pre-made roasted chicken, as it contains large amounts of sodium and phosphorus.

three ounces (84 grams) of skinless chicken breast contains-

Sodium: 63 mg

Potassium: 216 mg

Phosphorus: 192 mg

12. Bell Peppers :- Bell peppers contain an impressive amount of nutrients but are low in potassium, unlike many other vegetables.

One small red pepper (74 grams) contains-

Sodium: 3 mg

Potassium: 156 mg

Phosphorus: 19 mg

13. Onions :- Onions are excellent for providing sodium-free flavor to renal-diet dishes.Reducing salt can be difficult for many patients, making finding flavorful salt alternatives a must.

Sautéeing onions with garlic and olive oil adds flavor to dishes without compromising your kidney health.

What’s more, onions are high in vitamin C, manganese and B vitamins and contain prebiotic fibers that help keep your digestive system healthy by feeding beneficial gut bacteria (42).

One small onion (70 grams) contains (43):

Sodium: 3 mg

Potassium: 102 mg

Phosphorus: 20 mg

14. Arugula :- Many healthy greens like spinach and kale are high in potassium and difficult to fit into a renal diet.

However, arugula is a nutrient-dense green that is low in potassium, making it a good choice for kidney-friendly salads and side dishes.

Arugula is a good source of vitamin K and the minerals manganese and calcium, all of which are important for bone health.

This nutritious green also contains nitrates, which have been shown to lower blood pressure, an important benefit for those with kidney disease (44). One cup (20 grams) of raw arugula contains (45):

Sodium: 6 mg

Potassium: 74 mg

Phosphorus: 10 mg

15. Macadamia Nuts :- Most nuts are high in phosphorus and not recommended for those following a renal diet.

However, macadamia nuts are a delicious option for people with kidney problems. They are much lower in phosphorus than popular nuts like peanuts and almonds.

They are also packed with healthy fats, B vitamins, magnesium, copper, iron and manganese.

One ounce (28 grams) of macadamia nuts contains (46):

Sodium: 1.4 mg

Potassium: 103 mg

Phosphorus: 53 mg