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
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.
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.
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.)
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
SOURCE:
YOUR KIDNEYS
