The kidneys work tirelessly. Located in the abdomen, these two organs filter waste present in the blood, eliminate some of the toxins and participate in the balance of fluids in the body. They also play a role in regulating blood pressure and produce several essential hormones.
“In addition to filtering waste from our blood and toxins from the body, the kidneys also regulate blood pressure, balance body fluids and produce essential hormones, including erythropoietin (EPO), which stimulates the production of red blood cells, and renin, which helps control blood pressure.recalled nutritionist Raphaël Gruman in our pages.
Faced with this constant activity, can food give the kidneys a little boost? Yes, as long as we don’t talk about “detox” or miracle cleansing. Certain food choices above all make it possible to limit the factors which can put them under strain, in particular excess salt, and to provide interesting nutrients.
An article from MyPersonalTrainer highlights five foods of interest for kidney health: red pepper, cabbage, garlic and onion, fatty fish such as salmon or mackerel and apple. Foods that are also found in the recommendations of the Cleveland Clinic and the National Kidney Foundation, with nuances depending on each person’s state of health.
5 foods to choose to take care of your kidneys
1. Red pepper
Red pepper has its place in a kidney-friendly diet. Naturally low in sodium, it provides vitamin C and various antioxidant compounds. It can easily be eaten raw, in salads, or simply pan-fried with a drizzle of olive oil.
2. Cabbage
White cabbage, green cabbage or cauliflower: vegetables from the cruciferous family provide fiber and different interesting plant compounds. They can also allow you to vary the accompaniments without resorting to industrial foods that are often much richer in salt.
3. Garlic and onion
Their benefit is also very concrete: they add flavor to dishes and can thus help to reduce the need for salt shakers. However, excess sodium is one of the elements to monitor, particularly when kidney function is impaired.
Raphaël Gruman also recalls the benefit of a low-salt and varied diet to preserve the kidneys. Garlic and onion also provide different plant compounds, including flavonoids.
4. Oily fish
Salmon, mackerel or sardines provide omega-3 fatty acids. These fish can find their place several times a week in a balanced diet, favoring lightly salted preparations.
The Cleveland Clinic recommends including fish in a kidney-friendly diet. Be careful, however, with smoked, marinated or very salty products: the fish itself can be interesting, but its preparation considerably changes its sodium content.
5. The apple
Simple to transport and easy to integrate into daily life, apples provide fiber, including pectin. It makes an interesting snack when it replaces highly processed or particularly salty products.
The objective is therefore not to focus on a “miracle” food, but rather to build a varied diet, rich in minimally processed foods.
Kidneys and diet: salt should especially be monitored
When we talk about kidney health, one element deserves special attention: sodium. A very salty diet can promote high blood pressure, itself a significant risk factor for the kidneys.
“Certain foods are therefore essential for good kidney health, in particular thanks to a balanced protein content, a low salt content and the provision of nutrients with antioxidant properties”explains Raphaël Gruman.
Conversely, very salty foods should be limited: cold meats, smoked meats or fish, certain cheeses, salted butter, prepared meals, canned foods, appetizer biscuits, chips or even dehydrated soups can quickly increase sodium intake.
The NIDDK recommends that people with chronic kidney disease pay particular attention to their sodium intake. However, needs may vary depending on the stage of the disease and the treatments.
Should we also monitor potassium and phosphorus?
This is where we must avoid generalizations. A kidney-friendly diet for a healthy person is not necessarily the same as that for someone with chronic kidney disease.
When the kidneys function less well, they may have more difficulty eliminating certain minerals. Potassium and phosphorus may then need to be monitored, as may protein or fluid intake in certain situations.
The National Kidney Foundation therefore emphasizes the need for personalized nutrition in people with kidney disease, particularly in cases of dialysis or hyperkalemia. A nephrologist or specialized dietitian can determine suitable foods and quantities.
In other words, you should not systematically eliminate certain fruits or vegetables simply because they contain potassium: the restrictions depend on the medical situation.
How to integrate these foods into your daily life?
No need to disrupt your entire diet. Red pepper can be added to a salad or a stir-fry, cabbage accompanied by fish, while garlic and onion can spice up dishes without systematically adding salt. An apple can replace a very sweet or very processed snack.
And there is no need to look for a miracle cure to “cleanse” your kidneys. These organs naturally ensure blood filtration and waste elimination. The best reflex is above all to avoid an excessively salty and highly processed diet, while adopting a varied diet adapted to their needs.
However, in the event of known kidney disease, treatment or abnormality of potassium or phosphorus, it is better to seek advice from your doctor before significantly changing your diet. Even foods considered “kidney-friendly” are not necessarily suitable in large quantities for all people.