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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics


Top 10 Foods for Healthy Kidneys

Maintaining kidney health is essential for overall well-being. Your kidneys play a crucial role in filtering waste and excess fluids from your blood, regulating blood pressure, and balancing electrolytes. To support your kidney health, it's important to include kidney-friendly foods in your diet.  


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Berries like blueberries, strawberries, and raspberries are rich in antioxidants that help reduce inflammation and oxidative stress, supporting overall kidney health. 

1. Berries 

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Leafy greens such as spinach, kale, and Swiss chard are excellent sources of vitamins, minerals, and antioxidants. They can help lower the risk of kidney stones and protect against kidney disease. 

2.  Leafy Greens  

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Fatty fish like salmon, mackerel, and trout are high in omega-3 fatty acids, which have anti-inflammatory properties and may reduce the risk of kidney disease progression. 

3. Fish   

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Red bell peppers are packed with vitamins A, C, and B6, as well as dietary fibre. They can help reduce the risk of kidney damage and inflammation. 

4.Red Bell Peppers   

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Cauliflower is a kidney-friendly alternative to starchy vegetables. It's low in potassium and a good source of vitamin C and fibre. 

5.  Cauliflower   

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Garlic is known for its anti-inflammatory and antioxidant properties. It may help lower blood pressure and reduce the risk of kidney damage. 

6.  Garlic  

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Onions contain antioxidants and anti-inflammatory compounds. They can help support kidney function by reducing oxidative stress. 

7.  Onions  

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Apples are a good source of fibre and vitamin C. Their natural sweetness can satisfy sugar cravings without causing blood sugar spikes, which is important for kidney health. 

8. Apples  

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Egg whites are a high-quality source of protein that is low in phosphorus, making them an excellent choice for individuals with kidney disease. 

9.  Egg Whites   

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Olive oil is a healthy source of monounsaturated fats. It can help lower inflammation and protect against kidney disease. 

10. Olive Oil  

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Prioritizing kidney health through dietary choices is a wise decision for maintaining overall well-being. Incorporating these top ten kidney-friendly foods into your diet can go a long way in safeguarding your kidneys from damage and supporting their essential functions.  


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