The kidneys are fist-sized, bean-shaped organs on either side of the spine or the bottom of the rib cage. Each kidney size is about 4-5 inches long. They perform numerous functions. Mainly, they filter out waste products, excessive water, and other impurities from the blood. The bladder stores the waste products and discharges them through the urine. Blood arrives in the kidneys, waste gets removed, and salt, water, and minerals are adjusted if needed. The filtered blood reverses back into the body.
Each kidney contains about a million tiny filters called nephrons. In addition, the kidneys regulate the body’s pH, salt, and potassium levels. They also develop hormones that manage blood pressure and control the production of red blood cells. The kidneys are also accountable for activating a form of Vitamin D that assists your body absorbs calcium for building bones and balancing muscle function.
Maintaining kidney health is crucial for your overall and general well-being. Healthy kidneys will filter and eject water properly and produce hormones to aid your body in functioning properly. People are unaware of the ideas of how to keep a healthy kidneys.
Tips to keep healthy kidneys are the following.
- Stay active and fit:
Regular exercise has more benefits than it seems. They can reduce the risk of chronic kidney disease, and it can also lower blood pressure, raise your heart rate, and are also involved in preventing kidney damage. Walking, running, cycling, and even dancing are great for health. Look for an activity that keeps you busy and fun.
- Manage your blood sugar:
People with diabetes or any other condition related to high blood sugar may result in kidney damage. When the body cells cannot use the glucose (sugar) in the blood, your kidneys work extra hard to filter your blood. Over years of effort, this can lead to life-threatening damage.
However, controlling your blood sugar can reduce the risk of damage. Also, at the early stage of the damage, your doctor can take action to minimize or prevent additional damage.
- Monitor your blood pressure:
High blood pressure can lead to kidney damage. If high blood pressure occurs with other health issues like diabetes, heart disease, or high cholesterol, the effect on your body can be severe.
A healthy blood pressure reading is 120/80. Prehypertension is between 139/89. Lifestyle and dietary changes and dietary variations may help reduce your blood pressure in this instance.
If your blood pressure reading is consistently between 140/90, you may be dealing with high blood pressure. It would be best if you concerned your doctor about observing your blood pressure regularly, making amendments to your lifestyle, and possibly prescribing medication.
- Manage weight and eat a healthy diet:
People who are overweight or obese are at risk of several health conditions that can deteriorate. The requirements include kidney disease, heart disease, and diabetes. A healthy diet containing low sodium and processed meats may help reduce kidney disease risk. Individuals should try to focus on eating fresh ingredients naturally low in sodium, such as cauliflower, blueberries, fish, whole grains, and others.
- Drinking plenty of water:
The doctors have clear advice to drink at least eight glasses of water regularly, and it is a worthy goal to implement because it persuades you to stay hydrated. Regular, consistent water intake is healthy for your kidneys.
Water clears sodium and toxins from the kidneys and lowers the risk of chronic kidney disease. Seek to drink at least 1.5 to 2 liters in a day. People who had a kidney stone in the past should drink a bit more water to prevent stone deposits n the future.
- Don’t smoke:
Smoking damages blood vessels, leading to slower blood flow throughout the body and kidneys. Smoking can also increase the risk of cancer. However, if someone quits smoking, then the bet will drop. But it will take several years to get back the risk level of a person who has never smoked.
Kidney disease is a common problem and affects about 10% of the world’s population. Diabetes and high blood pressure are the most common risk factors for kidney disease. However, obesity, smoking, genetics, gender, and age can also uplift the risk.
Uncontrolled blood sugar and high blood pressure cause disrupt the blood vessels in the kidneys, reducing their capability to function effectively. Therefore, the kidney disease patient must follow a special diet.
- Diet and kidney disease:
Dietary limitations vary based on the level of kidney damage. For example, at the beginning of kidney disease, patients have distinct rules from those of kidney failure, also known as an end-stage renal disease (ESRD). If you are dealing with kidney disease, your healthcare will suggest the best foods for kidneys health.
For most people with advanced kidney disease, it’s crucial to stick to a kidney-friendly diet that helps decrease the amount of waste in the blood.
This diet is usually called a renal diet. It assists boost kidney function while protecting from further damage. It is commonly recommended to kidney patients to limit the following nutrients.
- Sodium: Sodium is found in many foods and is a chief component of table salt. Damaged kidneys cannot filter out excess sodium, causing their blood level to rise. Limiting sodium intake to less than 2,000 mg is often urged daily.
- Potassium: Potassium plays many vital roles in the body, but kidney patients must limit potassium intake to avoid high blood levels. Try to intake potassium, less than 2,000 mg per day.
- Phosphorous: Phosphorous is a mineral found in many foods; damaged kidneys can’t remove excess phosphorous. So, in most cases, dietary phosphorous is restricted to less than 8 00 – 1,000 mg daily.
- Protein: Protein is another nutrient that kidney patients may need to limit, as damaged kidneys cannot clear out waste products from protein metabolism.
Kidney disease varies from person to person, and you must talk to your healthcare provider about your individual dietary needs.
Fortunately, several best foods for kidneys health are low in sodium, phosphorous, potassium, and protein.
These are the following foods for healthy kidneys.
- Cauliflower:
Cauliflower is a nutritious vegetable and a good source of many nutrients, including Vitamin C, Vitamin K, and Vitamin B. it is highly rich in anti-inflammatory compounds like indoles and is an excellent source of fiber. In addition, use mashed cauliflower as a replacement for potatoes for a low-potassium side dish.
One cup (124 grams) of cooked cauliflower contains:
a. Sodium: 19 mg
b. Potassium: 176 mg
c. Phosphorous: 40 mg
- Blueberries:
Blueberries are packed with nutrients and are the best sources of antioxidants you can have. Specifically, these sweet berries contain antioxidants called anthocyanins, which may look against heart disease, certain cancers, cognitive decline, and diabetes.
They prepare a fantastic addition to a kidney-friendly diet, as they are low in sodium, potassium, and phosphorous.
One cup (148 grams) of fresh blueberries contains:
a. Sodium: 1.5 mg
b. Potassium: 114 mg
c. Phosphorous: 18 mg
- Sea bass:
Sea bass is a premium quality protein containing healthy fats called omega-3s. Omega -3s assist reduce inflammation and may help decrease the risk of cognitive decline, depression, and anxiety.
While all fish are rich in phosphorous, sea bass has a significantly lower amount than other seafood. It is one of the best foods for kidneys health. However, consuming small portions of phosphorous is crucial to keep levels in check.
Three ounces (85 grams) of cooked sea bass contains:
a. Sodium: 74mg
b. Potassium: 279 mg
c. Phosphorous 211 mg
- Red grapes:
Red grapes are not only delicious but also provide a ton of nutrition n a small package. They are rich in Vitamin C and contain antioxidants called flavonoids, which reduce inflammation. Additionally, red grapes are high in resveratrol, a type of flavonoid that benefits heart health and protects against diabetes and cognitive decline.These sweet fruits are one of the optimal foods for healthy kidneys.
A half cup (75 grams) contains:
a. Sodium: 1.15 mg
b. Potassium: 44 mg
c. Phosphorous: 15 mg
- Egg whites:
Although egg yolks are highly nutritious, they contain large amounts of phosphorous, preparing egg white is a far better choice for people following a renal diet. Egg whites give a premium quality, kidney-friendly source of protein. For dialysis patients, it is a great choice.
Two large egg whites (66 grams) contain the following:
a. Sodium: 110 mg
b. Potassium: 108 mg
c. Phosphorous: 10mg
- Garlic:
Suggest that kidney patients control the amount of sodium in their diet, including added salt. Garlic contributes a delicious alternative to salt and adds flavor to dishes while providing nutritional benefits. It is an excellent source of manganese, Vitamin C, and Vitamin B6 and accommodates sulfur compounds having anti-inflammatory properties.
Three cloves (9 grams) of garlic contain:
a. Sodium: 1.5 mg
b. Potassium: 36 mg
c. Phosphorous: 14 mg
- Buckwheat:
Many whole grains tend to be high in phosphorous, but buckwheat s a healthy exception. Buckwheat is rich in nutrition, providing good B Vitamins, magnesium, iron, and fiber. It’s also a gluten-free grain, making buckwheat an excellent choice for people with celiac disease or gluten intolerance.
Half a cup (84 grams) f cooked buckwheat contains:
a. Sodium: 3.5 mg
b. Potassium: 74 mg
c. Phosphorous: 59 mg
- Bulgur:
Bulgur is a whole-grain wheat product that makes a great, kidney-friendly alternative o other whole grains that contain a lot of phosphorous and potassium. This nourishing grain is a good source of B Vitamins, magnesium, iron, and manganese.
A half-cup (91 grams) serving of bulgur provides:
a. Sodium: 4.5 mg
b. Potassium: 62 mg
c. Phosphorous: 36 mg
- Olive oil:
A healthy source of fat and phosphorous-free is olive oil, making it an excellent option for kidney patients. People with advanced kidney disease face many difficulties in keeping their weight manageable; olive oil is a healthy, high-calorie food that helps patients effectively.
The majority of fat in olive oil is a monosaturated fat called oleic acid, which has inflammatory properties. Monosaturated lubricants are well suited for high temperatures, making olive oil a healthy option for cooking.
One tablespoon (13.5 grams) of olive oil contains:
a. Sodium: 0.3 mg
b. Potassium: 0.1 mg
c. Phosphorous: 0 mg - Cabbage:
Cabbage belongs to the cruciferous vegetable family and contains many vitamins, minerals, and potent plant compounds. It is an excellent source of Vitamin K, C, and several B Vitamins. In addition, it is low in potassium, phosphorous, and sodium.
70 grams of shredded cabbage contains:
a. Sodium: 13 mg
b. Potassium: 119 mg
c. Phosphorous: 18 mg
A healthy diet is necessary for kidney patients to be careful. Following are foods that you should likely avoid on a renal diet.
- Bad foods for kidneys:
- Dark-colored sodas
- Avocados
- Canned foods
- Whole wheat bread
- Brown rice
- Processed meats
- Tomatoes
- Packaged, instant, and premade meals
Kidney disease affects approximately 37 million American adults because the damaged kidneys cannot perform their functions. Damage causes diabetes, high blood pressure, and other long–term chronic diseases. Kidney disease may result in other health problems, including weak bones, nerve damage, and malnutrition. Among the common kidney diseases, kidney stone includes on the list.
- Kidney stones:
Kidney stones or renal calculi are solid masses made of crystals. They occur when minerals and other substances in the blood crystallize in the kidneys, forming substantial groups (stones). Kidney stones usually come out of the body urination. A kidney stone can be a painful medical issue. There are some foods to be avoided for kidney stones.
- Foods to be avoided in kidney stones:
- Limit salt:
The high sodium level in the body can raise calcium levels in urine. Avoid adding salt to the food and look over the labels on processed foods to determine how much sodium they carry. Fast food can be rich in protein, but so can regular restaurant food. - Reduce animal protein intake:
Many protein sources, like red meat, pork, chicken, poultry, and eggs, advance the amount of uric acid you produce. Having an excessive amount of protein also reduces a chemical in urine called citrate. Citrate obstructs the formation of kidney stones. Replacements of animal protein quinoa, tofu (bean curd), hummus, chia seeds, and Greek yogurt. - Be aware of oxalates:
Eat oxalates wisely. Foods rich in this chemical may increase the formation of kidneys. If you are dealing with kidney stones, you may wish to limit the elimination of oxalates from your diet. If you are willing to avoid kidney stones, concern your doctor to check if limiting these foods is enough. If you have foods containing oxalates, always have calcium sources. Foods are rich in oxalate.
a. Chocolate
b. Beats
c. Nuts
d. Tea
e. Spinach
f. Sweet potatoes - Eliminate drinking colas:
Avoid cola drinks; cola contains high phosphate, another chemical that can encourage the formation of kidney stones. Avoid having added sugar intake; added sugars, syrups, sucrose, and fructose, may lead to kidney stones. Pay attention to the amount of sugar you eat in processed foods such as cake, fruits, juices, soft drinks, etc. These are one of the foods to be avoid for kidney stones.
The kidney is one of the body’s essential organs; always remember to discuss food choices with your healthcare provider to ensure that you have the best diet. Avoid foods for kidney stones that are listed above.
- How to prevent a kidney stone:
Appropriate hydration is a vital preventive precaution. Drinking sufficient fluid to pass at least 2.5 liters of urine daily is advised. You are increasing the amount of urine passing assists flush of the kidneys. To increase your fluid intake, you can replace ginger ale, lemon-lime soda, and fruit water.
Having oxalate-rich foods in limitations and reducing your intake of salt and animal proteins can also minor the danger of kidney stones
Your doctor may recommend medication to prevent the formation of calcium and uric acid stones. If you are at risk of developing kidney stones, concern your doctor and analyze the prevention methods.
