Most of us know that eating a balanced diet is important for good
health. Now scientists have pinpointed certain foods as super foods. In
addition to promoting overall health, these are foods for kidney health
as well.
To understand why they're called super foods, we first have to
understand oxidation and free radicals. Oxidation is a normal bodily
process for producing energy and is part of many chemical changes in
your body. However, it can sometimes lead to the production of molecules
called free radicals. Free radicals are unstable molecules that bounce
wildly around inside your body, damaging proteins, genes and cell
membranes. Free radicals are believed to contribute to aging and many
chronic diseases, including cancer, heart disease and Alzheimer's
disease.
The good news is super foods contain antioxidants that help
neutralize free radicals. Even in relatively low amounts, antioxidants
can help slow or stop the rate of oxidation caused by free radicals.
Examples of antioxidants include flavonoids, lycopene and vitamins C, E
and beta-carotene.
Super foods for your kidneys.
If you are on dialysis or have chronic kidney disease (CKD), you'll
be glad to know that there are lots of super foods, containing
antioxidants and other health-supporting properties, included in the
kidney diet. People with kidney disease experience more inflammation and
have a higher risk of cardiovascular disease than those without kidney
problems. If you have kidney disease, it's important that you consult a
renal dietitian and follow a kidney diet. Including super foods in your
kidney diet eating plan can help you increase your intake of nutrients
and antioxidants.
Here’s a list of the top 15 kidney-friendly super foods. These foods
are good for everyone, not just people with kidney disease, so by using
them in your family's meals, you'll be helping your loved ones enjoy
good health too.
1. Red bell peppers
Red bell peppers are a good choice for those concerned about kidney
health, because they're low in potassium. In addition, they add color
and taste to any dish, while packing a generous portion of vitamins A,
C, B6, folic acid and fiber. They also contain the antioxidant lycopene,
which protects against certain types of cancer.
If you're following the kidney diet, it's easy to add red bell
peppers to your food plan. Mix them into tuna or chicken salad or eat
raw with dip. Roasted, they're great for topping sandwiches or green
salads. Chop them up for use in egg dishes, such as omelets or scrambled
eggs, add them to kabobs for grilling or stuff them with a ground beef
or turkey mixture for a tasty baked entrée.
2. Cabbage
Crunchy cabbage is a cruciferous vegetable filled with
phytochemicals, chemical compounds found in certain fruits and
vegetables. Phytochemicals work to break apart free radicals. Many
phytochemicals are believed to combat cancer and support cardiovascular
health.
Inexpensive cabbage is a great addition to your eating plan, because
it's also high in vitamins K and C, high in fiber and a good source of
vitamin B6 and folic acid, yet it's low in potassium, so it's especially
kidney-friendly.
If you're following the dialysis diet, add cabbage by turning it into
coleslaw or use as a topping for fish tacos. Cabbage can be boiled,
steamed or microwaved and then enjoyed with a touch of butter or cream
cheese and a sprinkling of pepper or caraway seeds. Other nutritious
meal options include cabbage rolls and stuffed cabbage.
3. Cauliflower
Another kidney-friendly super food is cauliflower. This cruciferous
vegetable brings lots of vitamin C to your plate, along with folate and
fiber. In addition it contains compounds that help your liver neutralize
toxic substances.
Cauliflower can be eaten raw with dip or in salads. Steamed or
boiled, it can be seasoned and turned into a great side dish. You can
even mash cauliflower as a dialysis-friendly replacement for mashed
potatoes.
4. Garlic
Garlic is good for reducing inflammation and lowering cholesterol. It
also has antioxidant and anti-clotting properties. (Cooking garlic will
not affect its antioxidant properties, but it will reduce its
anti-clotting and anti-inflammatory effects.)
If you're following the dialysis diet, use garlic powder instead of
garlic salt to add extra flavor to your meals without adding extra
sodium. Garlic can be used in cooking many dishes: meat, vegetables or
tomato sauce, for instance. Once you start cooking with garlic, you'll
wonder how you ever got along without it.
5. Onion
Another popular food used for seasoning is the onion. Onion is full
of flavonoids, particularly quercetin. Flavonoids are natural chemicals
that prevent the deposit of fatty material in blood vessels and add
pigmentation (color) to plants. Quercetin is a powerful antioxidant that
is believed to help reduce heart disease and protect against many forms
of cancer. It also has anti-inflammatory properties.
Low in potassium, onions are not only kidney-friendly; they also
contain chromium, a mineral that assists your body with the metabolism
of fats, proteins and carbohydrates.
Onions can be enjoyed raw or cooked in a variety dishes.
6. Apples
An apple a day really does help keep the doctor away! High in fiber
and anti-inflammatory properties, apples help reduce cholesterol,
prevent constipation, protect against heart disease and decrease your
risk of cancer.
Renal-friendly apples can be eaten raw or cooked. Or get their health benefits by drinking apple juice or cider.
7. Cranberries
Cranberries are great for preventing urinary tract infections,
because they make urine more acidic and help keep bacteria from
attaching to the inside of the bladder. They've also been shown to
protect against cancer and heart disease.
Although we think of cranberries as a holiday side dish, cranberry
juice can be enjoyed daily for added nutrition. Or toss a handful of
dried cranberries into your cereal or salad.
8. Blueberries
These tasty berries get their blue color from antioxidant compounds
called anthocyanidins. Blueberries get high marks for nutrition, thanks
to natural compounds that reduce inflammation and lots of vitamin C and
fiber. They also contain manganese, which contributes to healthy bones.
Use blueberries to top off your morning cereal, whip them up in a
fruit smoothie or enjoy them in a baked treat, such as muffins or
crisp.
9. Raspberries
Raspberries contain a compound called ellagic acid, which helps
neutralize free radicals. The berry's red color comes from antioxidants
called anthocyanins. Raspberries are packed with fiber, vitamin C and
manganese. They also have plenty of folate, a B vitamin. Raspberries
have properties that help stop cancer cell growth and the formation of
tumors.
Sprinkle fresh raspberries on cereal, or whip them up in a kidney-friendly fruit smoothie.
10. Strawberries
Strawberries are rich in two types of antioxidants, plus they contain
lots of vitamin C, manganese and fiber. They have anti-inflammatory and
anti-cancer properties and also help keep your heart healthy.
Like most berries, they're wonderful on cereal or in smoothies. Add
whipped topping for a quick dessert, or puree them for a fresh addition
to pound or angel food cake.
11. Cherries
Cherries are filled with antioxidants and phytochemicals that protect
your heart. When eaten daily, they have been shown to reduce
inflammation.
Fresh cherries make a delicious snack. Of course, cherry pie is a
popular dessert, but there's also cherry crisp, cherry cheesecake and
even cherry coffee cake. Cherry sauce makes a nice accompaniment to lamb
or pork.
12. Red grapes
The color in red grapes comes from several flavonoids. These are good
for your heart, because they prevent oxidation and reduce the chance of
blood clots. One flavonoid in grapes, resveratrol, may boost production
of nitric oxide, which increases muscle relaxation in blood vessels for
better blood flow. Flavonoids also help protect you from cancer and
prevent inflammation.
Choose those with red or purple skin grapes for the highest flavonoid
content. Eat grapes as a snack. When frozen, they make a good
thirst-quencher for those on a fluid-restricted diet. Add grapes to
fruit or chicken salad. Or drink grape juice.
13. Egg whites
Did you know that egg whites are pure protein? They provide the
highest quality protein there is, along with all of the essential amino
acids. If you're on the kidney diet, it's good to note that egg whites
have less phosphorus than other protein sources, such as egg yolks or
meats.
Use egg whites for omelets or egg white sandwiches. You can also add
them to smoothies or shakes. Hard boil eggs and use the whites to use in
tuna or green salads.
14. Fish
Another high-quality source of protein is fish. Both the American
Diabetes Association and the American Heart Association recommend that
you include fish in your meal plan two or three times a week. Besides
being a great source of protein, fish contains anti-inflammatory fats
called omega-3s. These healthy fats help prevent diseases, such as
cancer and heart disease. They also help lower LDL (the bad cholesterol)
and raise HDL (the good cholesterol).
The types of fish that have the most omega-3s are salmon, albacore tuna, mackerel, herring and rainbow trout.
15. Olive oil
Research has shown that people in countries where olive oil is used
instead of other types of oils tend to have lower rates of cancer and
heart disease. This is believed to be due to olive oil's many good
components: oleic acid, an anti-inflammatory fatty acid which protects
against oxidation and polyphenols and antioxidant compounds that prevent
inflammation and oxidation.
Use virgin or extra virgin olive oil – they're higher in
antioxidants. Olive oil can be used in cooking or to make salad
dressing, as a dip for bread and as a marinade for vegetables.
Summary
If you're concerned about the health of your own kidneys — or
somebody else's — these 15 super foods for kidney health should be on
your grocery-shopping list. Ask a renal dietitian for help including
them in your kidney-friendly meal plan if you have chronic kidney
disease. When buying fruits and vegetables, get the freshest ones you
can find and be sure to include a variety, since some are rich in one
nutrient and others are rich in another. If you can only find fruits
that are not at their peak, the flavor may be lessened, but you'll still
get good nutritional value from them for your kidney health.
