Your Kidneys Are Small but Powerful Organs. These 13 Superfoods Can Give Them a Boost

When we think about our health, we tend to consider our body as a whole rather than considering each organ individually. But it’s essential to understand the role each part of the body plays in maintaining our overall health. Take the example of the kidneys. They are each the size of a computer mouse but filter all of your blood every 30 minutes, while removing waste, managing your blood pressure and more.

While no single food can be a miracle cure, it doesn’t hurt to make sure you have a good balanced diet full of nutrients that your body’s organs need to do their job. The same goes for the kidneys, and the following superfoods can provide this support.

Don’t miss any of our unbiased technical content and lab reviews. Add CNET as your preferred Google source on Chrome.

13 Best Superfoods for Kidney Health

1. Cabbage

This nutrient-rich vegetable is low in potassium and sodium while containing fiber, vitamins C and K and more.

Plus, cabbage is versatile. You can use it in salads and salads, as a wrap for tacos, sandwiches and more.

2. Oily fish

Fish provides protein and when you choose an oily fish like tuna, salmon or trout, you are also consuming omega-3 fatty acids. Omega-3 fats can help reduce levels of fats (triglycerides) in the blood and may also lower blood pressure, according to the National Kidney Foundation.

If you have CKD, you may need to monitor the phosphorus and potassium levels of the fish you choose. The National Kidney Foundation offers a chart you can use to determine levels in specific types of fish. Even with this information available, it is still best to consult your doctor when considering health and wellness changes.

3. Peppers

Like cabbage, peppers contain many good nutrients with low levels of potassium. With them you get vitamins B6, B9, C and K, as well as fiber. They also provide antioxidants.

You can slice them and eat them with dips or roast them and add them to meals.

4. Cranberries

Cranberries help prevent urinary tract infections. Although they usually stay in your bladder, they can travel to your kidneys, making kidney problems worse. Fortunately, consuming cranberries regularly can help you avoid this unfortunate situation.

Additionally, cranberries contain antioxidants that can help fight inflammation and may improve your heart and digestive health. Turns out, these tart berries aren’t just for the Thanksgiving table.

5. Blueberries

We’ve discussed some of the best foods for kidneys, but you can go further. What foods help repair kidneys? Blueberries deliver.

Blueberries are healthy, with high levels of antioxidants and plenty of vitamin C and fiber. They can also help reduce inflammation and promote bone health, preventing some of the problems that can occur with CKD.

6. Dark Green Vegetables

There are many reasons to turn to dark leafy greens like spinach or kale. They provide so many nutrients that they can help you get essential vitamins and minerals, as well as provide immunity-boosting benefits.

Green vegetables can contain a decent amount of potassium. If you have CKD, talk to your doctor before adding more to your diet.

7. Olive oil

Rich in antioxidants and healthy fatty acids, olive oil can improve overall well-being. A Harvard University study found that this substance could reduce cholesterol levels and the risk of cardiovascular disease, dementia and certain types of cancer.

Beyond all that, it can help you add flavor to dishes without resorting to salt or butter. To get more antioxidants, choose virgin or extra virgin olive oil, unrefined or cold-pressed.

8. Garlic

Another antioxidant-rich and anti-inflammatory food, garlic contains a specific compound called allicin. For people with CKD, allicin – an active compound found in garlic – has been just as effective in protecting kidney health as a prescription medication. If you’re looking for the best foods for your kidneys, garlic has to be on the list.

Plus, it’s a great way to add flavor when you’re skimping on salt.

9. Onions

Related to garlic, onions are another great, salt-free way to add flavor (bonus points if you saute them in olive oil). Onions also provide important nutrients like vitamins B6 and C, manganese and copper.

They also contain quercetin, a chemical that may help your body fight cancer, and organic sulfur compounds that may reduce the risk of high blood pressure, stroke, and heart disease.

10. Cauliflower

Cauliflower provides crunch and lots of vitamins C, B6, B9 and K, as well as fiber. It also contains compounds that your body can use to neutralize certain toxins, which is a big help when your kidneys aren’t doing their best job of filtering.

Cauliflower, however, contains potassium and phosphorus. So even though it’s on the list of kidney-friendly foods, people with CKD may want to moderate their intake.

11. Egg whites

Egg whites are particularly recommended for people suffering from kidney problems. They allow you to increase your protein levels, which can be important in advanced CKD, especially if you are on dialysis.

12. Arugula

Arugula is packed with nutrients your body needs like magnesium, iron, calcium, and vitamins A, B9, C, and K. Plus, it’s rich in antioxidants and contains glucosinolates, which may help your body protect itself against various types of cancer.

You can eat arugula raw (it’s a great salad base), but you can also sprinkle it on whatever you’re making. It is excellent on pizzas, in omelettes and with pasta for example.

13. Apples

Apples provide cancer-fighting quercetin and fiber that can help keep cholesterol and blood sugar levels at healthy levels. They also contain lots of antioxidants.

Best of all, they’re easy to incorporate into your diet. Leave a bowl of apples on your counter and you’ll have a kidney-healthy grab-and-go snack whenever you need it.