7 foods for healthy kidneys

A balanced diet rich in vitamins, antioxidants and essential nutrients can do wonders for your kidneys.

Certain foods contain natural compounds that help eliminate toxins, lower blood pressure, and reduce the workload of the kidneys.

If you want to take proper care of your kidneys, these 7 powerful foods are a great start, according to the Times of India.

Red bell pepper

Red bell peppers are low in potassium, safe for people with kidney disease, and high in vitamins A and C – both powerful antioxidants that help reduce inflammation and cellular stress. They also contain lycopene, which supports immunity and heart health. Their vibrant color and crunchy texture make them a great addition to salads, stir-fries, or snacks.

Red bell peppers are low in potassium, making them safe for people with kidney disease.

Photo: AI

Cabbage

A cruciferous vegetable that is high in fiber, which helps flush toxins from the body while being low in potassium, it is ideal for supporting the kidneys. It contains powerful phytochemicals and antioxidants that help reduce oxidative stress and inflammation – two factors that are strongly linked to kidney disease. The high fiber content supports digestive health, which also indirectly benefits the kidneys by promoting regular waste elimination.

Garlic protects the kidneys

Garlic is known for its powerful anti-inflammatory and antibacterial properties, making it a great food to protect your kidneys. Garlic helps reduce stress on your kidneys by naturally lowering blood pressure and cholesterol levels, both of which can put a strain on kidney function. Garlic also supports immune system function and helps prevent infections, including urinary tract infections that can complicate kidney problems. Eating fresh or cooked garlic regularly is a smart step toward better kidney health.

Onion

Onions are rich in flavonoids and powerful antioxidants like quercetin, which help reduce inflammation and protect against free radical damage in the kidneys. Because they are low in potassium, they are ideal for people with kidney disease. Onions also help improve blood circulation and support the body's natural detoxification process. Their antibacterial properties help boost immunity and may help prevent infections that can damage kidney function.

Onions are rich in flavonoids and powerful antioxidants like quercetin that help reduce inflammation and fight free radical damage in the kidneys.

Photo: AI

Cauliflower

A low-potassium vegetable that is high in fiber, vitamin C, and antioxidants, all of which support kidney function and overall health. It helps the body naturally eliminate toxins while reducing inflammation and oxidative stress that can damage the kidneys over time. Cauliflower also contains compounds that support liver function, which aids in detoxification. Its versatility allows it to replace higher-potassium foods like potatoes and grains in dishes like mashed cauliflower or cauliflower rice.

Blueberries

Rich in antioxidants, especially anthocyanins, they protect the kidneys from oxidative stress and inflammation. These antioxidants also support urinary tract health and improve immune function, reducing the risk of infections that can harm kidney function. Low in potassium and high in fiber, blueberries also support blood sugar regulation and heart health. A handful of fresh or frozen blueberries added to smoothies, cereals, or yogurt can provide delicious protection for your kidneys while boosting your overall health.

Fatty fish

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help reduce inflammation and lower blood pressure – two major contributors to kidney disease. These healthy fats also support heart health, which is closely linked to kidney function. Omega-3s help regulate blood lipids and reduce protein loss in the urine. Fatty fish also provide high-quality protein, which is easier for the kidneys to digest than red meat. Including 1-2 servings of fatty fish in your diet each week can significantly improve kidney function and support long-term health.

Source: https://thanhnien.vn/7-loai-thuc-pham-giup-than-khoe-185250502151728603.htm