Foods Keep Your Kidneys Healthy


Topping the list is the apple which we all know that an apple a day will keep doctors away. Apples are the best food for our kidneys because they contain pectin, a soluble fiber that lowers cholesterol and glucose. The work of our kidneys in our body is to filter our blood several times a day.

On the other hand, pectin works to reduce the risk of kidneys damage due to high cholesterol or high blood pressure. Apples can easily be integrated into our diet because it can be eaten as a snack. The peel of an apple contains lots of antioxidants, like quercetin that is believed to protect our brain cells, and it also contains a high vitamin.


Raw cauliflower

Cauliflower is also considered to be the most nutritious vegetables because of its vitamins C, K, and the B vitamin folate. It also has lots of anti-inflammatories like indoles and fiber.

If we want to get healthy food nutrients with just a cup of cook cauliflower, its correspondence to 19mg of sodium, 176mg of potassium and 40 mg of phosphorous. It can also be mashed and used as a substitute for potatoes.



It is known that every individual should consume at least eight glasses of water a day. But studies show that a male human being differs in the number of water intake that the counterpart. They should at least take thirteen glasses of water each day.

Water is necessary for our body because it is used to transport toxins’ into the bloodstreams. Water is then used by the kidneys to filter toxins and to create urine to flush the toxins out of our bodies. Each individual should try to consume the required number of the glass of water to keep our body and mind healthy.



Blueberries are small but it has great nutritional values. They are not only rich in antioxidants but also are a good source of fiber and vitamin C. Studies are now being conducted as to its ability to protect against cancer, heart disease as well as brain health benefits.

Blueberries are good for the kidneys because it contains low sodium, phosphorous and potassium. A cup of blueberries will only produce 1.5 mg of sodium, 114 mg of potassium and 18 mg of phosphorous.



Kale is one of the supposed superfoods that is packed with lots of vitamins like vitamins A, K, and C and it also contains calcium and many important minerals. It also provides carotenoids and flavonoids which are responsible to take care of our eyes and also to protect us from cancer.



Cranberries are known for their ability to help in the urinary tract infection than for the kidneys. Even tho it is not known for the kidney problem but it has some other important factors that are great for ulcers and bacteria.

These fruits can be eaten fresh, cooked, dried or make it into juice. They are kidneys friendly because of their property that is low in sodium, potassium and phosphorous.



The omega-3 fatty acids could mostly be found in fish, like salmon, mackerel, and sardines. For healthy kidneys, omega-3 fatty acids can be taken by eating fish as mentioned.

Fatty acids are a great source of healthy fats, and for us to be able to obtain these omega-3 fatty acids since our body can not produce on its own, it is needed that we outsource it by consuming fish as mentioned.



A great source of protein can be found in mushrooms known as Shiitake mushrooms. They are also a good source of dietary fiber, B vitamins, manganese, copper, and selenium.

Another good aspect of mushrooms, in general, is that they are also a good source of vitamin D. This vitamin D content allows the regulation of kidney functions and is found to be the best food for the kidneys.



These vegetables have the similarity of kale and found to be an incredible health benefit. It is full of vitamins A, C, K, and folate. One of the health benefits that is found in spinach is the beta-carotene.

Beta-Carotene is responsible for the immune system and likewise, protects your vision. Spinach can also be used to make salads. This vegetable is also very rich in magnesium.



This heart-shaped fruit called strawberries is so delicious that anyone will not hesitate to eat. They are rich in anti-oxidant, vitamins and fibers. In one of the research made they found out that the fiber and nutrients found in strawberries can help protect the heart problem.

This type of vegetables can also help fight cancer and has inflammatory properties. These vegetables can be eaten raw on their own or mixed in salads or eat with cereals.


Bell pepper

These vegetables come in different colors and are loaded with antioxidants like vitamin C. A small bell pepper when eaten contains about 158 percent of the daily dose of vitamin C that our body needs. They are also loaded with vitamin A which is an important nutrient needed for the immune system.


Sweet Potatoes

have more fiber than their counterparts the white ones, and they are broken down slowly in the body. The process of breaking down in the body is important to people with diabetes because this will not spike up the glucose level.

This food is rich in beta-carotene, vitamin A and C and also a good source of potassium and vitamin B-6. The potassium content of this food help in the balancing of sodium level in the body.

By eating a medium-size and five-inch long sweet potatoes will give us around four grams of fiber and only 115 calories. Aside from boiling or steaming this potato for eating, we can also mash it and eat it mashed.



These are only a few of the several numbers of veggies and fruit that has the nutritional property to be benefited by our kidneys in our body. So to keep our kidneys healthy and in perfect condition, we must at least consume some fruits and vegetables that are enumerated above. By just consuming these natural foods we will no longer have to visit the doctor and prescribe to our drugs and other kinds of medicine.