While many people are aware that living with just one kidney is possible, they may not fully understand the critical functions these organs perform. According to estimates from the U.S. Centers for Disease Control and Prevention (CDC), over 1 in 7 adults in the United States suffers from chronic kidney disease (CKD). The kidneys serve as essential filters for the body, eliminating excess waste and fluid. This filtration process helps prevent a range of health issues, including heart disease, increased susceptibility to infections, depression, anemia, and loss of appetite.

Maintaining a healthy diet and taking care of gut health are paramount for overall well-being, especially in supporting kidney function. Fortunately, there are several superfoods that can naturally enhance kidney health. Here are 13 superfoods worth incorporating into your diet.

1. Cabbage

This nutrient-rich vegetable stands out due to its low potassium and sodium content while being high in fiber and packed with vitamins C and K. Cabbage is a versatile ingredient; it can be enjoyed fresh in salads or slaws or used as a wrap for tacos and sandwiches.

2. Fatty Fish

Fatty fish, such as tuna, salmon, and trout, are excellent sources of protein while also providing omega-3 fatty acids. These healthy fats may help lower triglyceride levels in the blood and reduce blood pressure, as noted by the National Kidney Foundation. For individuals with CKD, its essential to monitor phosphorus and potassium levels in the fish consumed, so consulting a healthcare provider is highly recommended.

3. Bell Peppers

With their vibrant colors, bell peppers are not only appealing but also nutrient-dense, offering vitamins B6, B9, C, and K. They are low in potassium and high in antioxidants, making them a healthy choice. Enjoy bell peppers raw with dips or roasted as a delicious side dish.

4. Cranberries

Cranberries are well-known for their role in preventing urinary tract infections (UTIs), which can escalate into serious kidney issues if bacteria travel from the bladder to the kidneys. Regular consumption of cranberries can help prevent this. Additionally, their antioxidants combat inflammation and support heart and digestive health, proving that these tart fruits deserve a spot year-round, not just during Thanksgiving.

5. Blueberries

Blueberries are not only delicious but also packed with antioxidants, vitamins C and fiber. They have been shown to reduce inflammation and promote bone health, which can be particularly beneficial for people experiencing complications from CKD.

6. Dark, Leafy Greens

Dark greens like spinach and kale are nutritional powerhouses. They provide essential vitamins and minerals, along with immune-boosting benefits. However, individuals with CKD should be cautious, as these greens can be high in potassium, so its advisable to consult a healthcare professional before increasing their intake.

7. Olive Oil

Rich in antioxidants and healthy fatty acids, olive oil is not only a flavorful addition to meals, but studies from Harvard University suggest it can lower cholesterol and reduce the risk of cardiovascular diseases. Opting for unrefined or cold-pressed extra virgin olive oil ensures maximum antioxidant intake.

8. Garlic

Garlic is renowned for its health benefits, particularly its antioxidant and anti-inflammatory properties. It contains allicin, a compound that has shown protective benefits for kidney health comparable to some prescription medications, making it an essential addition to a kidney-friendly diet.

9. Onions

Alongside garlic, onions are another excellent way to infuse flavor into dishes without adding salt. They are rich in vitamins B6 and C, manganese, and copper, and contain quercetin, a compound that may help fight cancer. Onions also feature organic sulfur compounds that may lower the risks associated with high blood pressure and heart disease.

10. Cauliflower

Cauliflower is another versatile vegetable, offering a good mix of vitamins C, B6, B9, and K, plus fiber. It contains beneficial compounds that assist in neutralizing toxins, which is particularly helpful for those whose kidneys may not be functioning optimally. However, it also contains potassium and phosphorus, so moderation is key for those with CKD.

11. Egg Whites

Egg whites are highly recommended for individuals with kidney issues because they provide a significant protein boost, crucial for those in the later stages of CKD or those undergoing dialysis.

12. Arugula

Packed with nutrients such as magnesium, iron, calcium, and various vitamins, arugula is both healthy and versatile. It has antioxidant properties and contains glucosinolates, which may help protect against several types of cancer. Arugula can be enjoyed raw in salads or sprinkled on cooked dishes for added flavor.

13. Apples

Apples are not only convenient snacks but also rich in quercetin, which has cancer-fighting properties. They are an excellent source of fiber, helping to maintain healthy cholesterol and blood sugar levels. To easily enhance your diet, keep a bowl of apples on your counter for a quick, kidney-friendly snack.