The ten best foods for kidney health to know in detail
The kidneys are delicate organs, and their well-being is of paramount importance: let's see 10 foods for kidney health: what they are and why they help.
The kidneys
are very important organs located in the abdominal cavity, in the posterior region. It is responsible for the filtration of the blood, a crucial process that eliminates waste products through the production of urine.
In addition, the kidneys maintain a balance between solutes and fluids in the body and regulate blood pressure. In addition, these organs produce certain hormones and the active form of vitamin D.
Chronic kidney diseases
can have a significant impact on the quality of life of patients, sometimes deteriorating into irreversible chronic renal failure: this requires targeted intervention in lifestyle and eating habits. accompanied by periodic monitoring of certain blood parameters.
Here are some general nutrition tips to follow to maintain the health of these organs. Next, 10 specific foods will be described and their usefulness for maintaining long-term kidney health.
What is good for the kidneys
What is good for healthy kidneys In general, the Mediterranean model is adapted to protect the health of these organs
. Therefore, it is possible to consume cereals (including whole grains) and pseudo-cereals every day, but also legumes (lentils, chickpeas, lupines, etc.). several times a week. As for animal protein sources, it is important to prefer white meat and fresh or frozen fish, to be consumed, in both cases, a few times a week.
Fruits and vegetables
provide many antioxidants, which are undoubtedly important for maintaining the well-being of the kidneys .as well as many useful micronutrients. Vitamin B6, for example, and vitamin C.
That is why they are widely recommended. Nuts and oilseeds can be consumed but in moderation. The same applies to olive oil, which must be consumed raw and in the right portions.
In this regard, the amount of all food should be determined depending on the person, to properly distribute the macronutrient and absorb a sufficient amount of calories.
the consumption of food
should be combined with a sufficient amount of water, after stimulating thirst.
It is well known that hypertension is associated, in the long term, with kidney failure: based on this relationship, a diet rich in sodium is harmful to the kidneys. Therefore, it is good to limit the additives of table salt and, in general, to consume all foods that contain it in excess.
These include processed meats, sausages, pickled foods, but also aged cheeses, sauces (such as mayonnaise, ketchup, mustard, etc.), and bouillon cubes. Reduce the consumption of crackers, breadsticks, chips, etc. as well as red meat and canned fish.
Those who have a predisposition
to the formation of kidney stones should also limit the consumption of oxalates (contained, for example, in chard, spinach, and cocoa), and in the case of uric acid stones, consume foods containing purines (such as anchovies, sardines, ham, asparagus, etc.).
10 foods for kidney health
once we have examined the main lines of the diet, it may be useful to delve into more detail and describe the peculiarities of certain foods.
Below we propose 10 commonly used ones that have proven to be effective in maintaining kidney health
foods for kidney health 1. water
can be defined as real food. It is placed at the base of the food pyramid, performs various functions inside the body, and contributes to the daily intake of mineral salts.
Among other things, water consumption is involved in the elimination of harmful substances and metabolic waste products. In addition, drinking enough water prevents the formation of kidney stones and recurrence. In general, daily water consumption is renoprotective.
The amount of water to consume each day The required amounts vary depending on certain factors, such as gender and age, but also lifestyle, physical activity levels, and climate.
In general, two liters of water are an excellent compromise for a healthy adult, although, as mentioned above, it is important to satisfy the thirst stimulus.
2 . Ravanello
These wonderful products of the soil, with a special flavor and a crispy consistency, belong to the cruciferous family (such as broccoli, watercress, cauliflower, etc.).
They are low-calorie vegetables rich in water, in addition to having an interesting composition. They provide nutrients including potassium and vitamin C. but also biologically active components. such as isothiocyanates and carotenoids.
Radish is one of the foods useful for maintaining kidney health. as it has been distinguished by its purifying and antioxidant properties.
According to the guidelines for vegetable consumption, a standard serving of radish corresponds to about 200 g of food, alternating with other seasonal vegetables.
foods for kidney health 3. pumpkin seeds
Pumpkin seeds are oilseeds with interesting properties. In this regard, it consists of polyunsaturated fatty acids, vegetable proteins, and fiber. but also mineral salts (potassium, magnesium, zinc), and vitamins (B vitamins, vitamin E).
There are also carotenoids, to which an antioxidant potential is attributed. The consumption of these seeds seems to oppose, among other things, the formation of calcium oxalate kidney stones.
How many pumpkin seeds should you eat to keep your kidneys healthy In addition to subjective nutritional needs. 10 g per day (about a tablespoon) of these foods is a sufficient amount.
4. fennel
fennel is Rich in water and antioxidants, fennel is undoubtedly one of the vegetables useful for the kidneys. Together with the fight against oxidative stress. the consumption of fennel lends itself to an effective detoxification procedure.
Fennel is excellent to consume raw, in standard portions of about 200 g, and even several times a week. In general, it is better to alternate the consumption of this vegetable with the consumption of other seasonal products.
5. olive oil
Among the main foods of the Mediterranean diet, olive oil is also the subject of numerous studies. Thanks to its special composition. which boasts of the presence of monounsaturated fats, polyphenols, and vitamins, olive oil is useful for the human body.
More precisely. it is a food with powerful antioxidant power. whose protective effects are also expressed on kidney health, sometimes threatened by an excess of free radicals.
The best way to take advantage of the properties of olive oil is to consume it raw to season dishes. In addition, these foods require conscious and careful consumption in quantity: regardless of individual differences, 2 .or 3 tablespoons per day usually represents the recommended amount.
foods for kidney health 6. buckwheat grains
Ranking among the various sources of complex carbohydrates, buckwheat is a pseudo-cereal with excellent nutritional properties. In addition, it is a vegetable source of essential amino acids. as well as fiber, B vitamins, and biologically active substances.
There are also many minerals, such as magnesium, potassium, calcium, and zinc. Thanks to its synthetic properties and antioxidant potential, buckwheat can be placed among the foods for kidney health.
As for the amounts consumed, buckwheat is equivalent to the most common cereals: a standard portion corresponds to about 80 g, to be included in the diet even several times a week.
7. Pomegranate
Pomegranate has an exotic appearance and sour taste and is gaining popularity among health lovers. It is in fact a fruit with various beneficial properties, capable of improving various physiological aspects.
Kidney health can also benefit from the consumption of this fruit, thanks to its contribution to vitamin C and other high antioxidant substances. It should also be noted the intake of citric acid, is a substance that opposes the formation of uric acid stones.
Finally, pomegranate is a fruit with useful purifying properties. A standard serving of pomegranate (deprived of waste). corresponds to about 150 g (you can also extract juice from it. which is another valid alternative to consuming this fruit). The consumption of this fruit can. also, be included several times in the weekly diet.
foods for kidney health 8 cauliflower
Cauliflower is a food that is good for overall health and helps maintain kidney health as well. Its consumption provides fiber, water, and various micronutrients, among which are potassium, phosphorus, calcium, and magnesium. but also vitamins K, C, and A.
There are also some biologically active components, such as sulforaphane. In general, the consumption of this vegetable favors the elimination of toxins and the removal of free radicals, giving way to kidney well-being.
Cauliflower consumption should be included in a varied and balanced diet, alternating with various seasonal vegetables. A standard portion of cauliflower corresponds to about 200 grams.
foods for kidney health 9. onions
Undoubtedly, onions, known for their pungent aroma and characteristic taste, are sometimes eliminated from food options. Thanks to the content of vitamin C and vitamin B6. but also anthocyanins and quercetin, onions should be part of the diet for the kidneys and their well-being.
Leaving aside the standard quantities, it is better to consume this food through some tricks. In this regard, onions can be combined with other foods (tomatoes, salad, cucumbers, etc.) and introduced, for example, in salads. or between components of sauces and sandwiches.
foods for kidney health 10. thermoses
Lupines are legumes with exotic properties and interesting properties. They are rich in vegetable protein and fiber, while they are low in fat.
As far as the profile of micronutrients is concerned, thermoses provide mineral salts and some vitamins. These include vitamin B6, the deficiency of which can promote the formation of kidney stones.
As with other legumes, the standard portion of a pre-cooked thermos is equivalent to about 150 g, while it is equal to 50 g for a dried thermos. Over a week, it is good to replace them with the consumption of other legumes.