You probably don’t think about yourself when it comes to taking care of your body. kidneys. But this pair of organs does more for your health than you think. Them removing waste from the body While ensuring that the water, salt and minerals in your blood are balanced. The kidneys also produce hormones that form red blood cells. blood pressure and protect your bone health.

Roughly one in seven American adults to have chronic kidney diseaseIt can cause waste and fluid accumulation in your body. Your CKD risk It depends partly on the foods you eat. While eating the wrong foods can increase your risk, filling your diet with nutrient-rich foods can protect your kidney health.

These are the 13 foods you should eat to make sure your kidneys are healthy. What foods to eat while doing this? protect your heart, feed your mind And make you happy.

1. Oily fish

Fish provides protein, and when you choose a fatty fish like tuna, salmon or trout, you also get omega-3 fatty acids. Omega-3 fats It may help reduce blood fat levels (triglycerides) and may also lower blood pressure. National Kidney Foundation.

If you have chronic kidney disease, you may need to pay attention to the phosphorus and potassium levels of the fish you choose. National Kidney Foundation’s a chart you can use To determine levels in specific fish species. Still, it is best to consult your doctor.

2. Cabbage

This vegetables with high nutritional value It’s low in both potassium and sodium while packing fiber, vitamins C and K, and more.

Additionally, kale is very versatile. You can use it in salads and slaw, as well as as a dip for tacos, sandwiches, and more.

3. Pepper

like cabbage, green pepper Pack in many good nutrients with low potassium levels. With them you get fiber as well as vitamins B6, B9, C and K. They also provide antioxidants.

You can slice it and eat it with dipping sauce, or fry it and add it to dinner.

Read more: 8 Things Your Body Tells You About Your Vitamin Intake

4. Cranberry

Cranberry help prevent urinary tract infections. These often stay in your bladder and can travel to your kidneys, making your kidney problems worse. Fortunately, consuming cranberries regularly can help you avoid this undesirable situation.

Plus, cranberry They have antioxidants that can help fight inflammation and can strengthen your heart and digestive health. It turns out these sour berries aren’t just for the Thanksgiving table.

5. Blueberries

We’ve talked about some of the best foods for the kidneys, but you can take it one step further. The question is: what Foods that help kidneys repair? blueberry to submit.

High levels of antioxidants and abundant vitamin C In terms of fiber and fiber, blueberries are healthy in every aspect. They may also help reduce inflammation and support bone health, reversing some of the problems that can come with CKD.

6. Dark green leafy vegetables

There are many reasons to apply dark, leafy greens like spinach or kale. They provide so many nutrients that they can help you get immune-boosting benefits, as well as important vitamins and minerals.

Remember that greens may contain a fair amount of potassium. If you have chronic kidney disease, talk to your doctor before adding more of these to your diet.

7. Olive oil

Rich in antioxidants and healthy fatty acids, olive oil can boost your overall health. A study from Harvard University found that olive oil can reduce cholesterol levels and the risk of cardiovascular disease, dementia and some types of cancer.

Beyond all this, it can help you add flavor to meals without resorting to salt or butter.

To get more antioxidants, choose virgin or extra virgin, unrefined or cold-pressed olive oil.

8. Garlic

Another antioxidant-rich, inflammation-fighting food, garlic also contains a specific compound called allicin. For people with CKDAllicin, an active compound found in garlic, worked as effectively as a prescription medication to help maintain kidney health. If you’re looking for the best foods for your kidneys, garlic should be on the list.

Plus, it’s a great way to add flavor while saving on salt.

9. Onion

From the same family as garlic, onion offers another excellent, salt-free way to add flavor (bonus points if you saute it in olive oil). Onions also provide important nutrients such as vitamins B6 and C, manganese and copper.

They also contain quercetin, a chemical that may help your body fight cancer, and organic sulfur compounds that may reduce your risk of high blood pressure, stroke, and heart disease.

10. Cauliflower

Cauliflower It brings plenty of vitamins C, B6, B9 and K, as well as crunch paired with fiber. It also contains compounds that your body can use to neutralize certain toxins; It provides great help when your kidneys are not doing the best filtering job.

Cauliflower contains some potassium and phosphorus, so while making the list of foods that are good for the kidneys, people with CKD may want to reduce their intake.

11. Egg white

Egg white It is especially recommended for people with kidney problems. They offer a way to increase your protein levels; this may be important for later-stage CKD, especially if you are on dialysis.

12. Arugula

Rocket It is full of nutrients your body needs, such as magnesium, iron, calcium and vitamins A, B9, C and K. It is also rich in antioxidants and contains glucosinolates that may help your body protect itself against various types of cancer.

You can eat arugula raw (it makes a great salad base), but you can also sprinkle it on top of your stir-fry. For example, it is great on pizzas, omelettes and pasta.

13. Apples

Apples provide cancer-fighting quercetin and fiber, which can help keep your cholesterol and blood sugar at healthy levels. They have plenty of antioxidants.

Even better, it’s easy to incorporate into your diet. Leave a bowl of apples on your counter and you’ll have a kidney-healthy, grab-and-go snack whenever you need it.