5 superfoods to boost kidney health

Every year on the second Thursday of March, we celebrate World Kidney Day, a global initiative raising awareness about kidney health.

Our kidneys are remarkable organs, silently filtering waste products from our blood, balancing electrolytes, and producing hormones vital for overall health. Yet, millions worldwide suffer from chronic kidney disease (CKD). According to a study published in the journal Kidney International Supplements in 2022, chronic kidney disease affects around 10 per cent of the population globally, amounting to almost 800 million individuals.

While there’s no single magic bullet for kidney health, incorporating certain superfoods into your diet can provide a powerful boost. Dr Prakash Chandra Shetty, a urologist at Dr LH Hiranandani Hospital, Powai, Mumbai and Dr Nitin Shrivastava, urology, kidney transplant program and robotic surgery at Artemis Hospital Gurugram, listed 5 superfoods to boost kidney health.

Blueberries

Blueberries are rich in vitamins and minerals, containing antioxidants such as anthocyanins that reduce inflammation and protect against oxidative stress. These small berries are also low in sodium, potassium, and phosphorus, making them suitable for individuals with kidney issues. Including blueberries in your diet can help regulate blood pressure and prevent the development of kidney stones.

Salmon

A fatty fish abundant in omega-3 fatty acids, salmon possesses anti-inflammatory properties that promote a healthy cardiovascular system. Consuming fatty fish like salmon can lower cholesterol levels, thus reducing the risk of kidney disease. Additionally, salmon serves as an excellent protein source, providing essential amino acids vital for overall health and muscle function.

Kale

Nutritionally unmatched, kale is packed with vitamins, minerals, and antioxidants, notably vitamin K crucial for blood clotting and bone strength. With its low potassium content, kale is suitable for individuals with kidney disease who need to limit potassium intake. Incorporating kale into your daily diet can help regulate kidney function and promote overall well-being.

Garlic

Garlic, renowned for its healing properties for centuries, contains allicin, which boasts antibacterial and anti-inflammatory effects. Regular consumption of garlic helps lower blood pressure, prevent heart diseases linked to elevated cholesterol levels, and protect the kidneys. Adding garlic to your meals not only enhances flavor but also provides an additional safeguard against kidney disease.

Quinoa

A gluten-free whole grain, quinoa is rich in protein, fibre, iron, and magnesium, along with other essential nutrients. Unlike many grains, quinoa is low in potassium and phosphorus, making it a suitable alternative for individuals with kidney issues. Its high fibre content helps stabilise blood sugar levels and promotes digestive health. Making quinoa your primary energy source instead of other carbohydrates can significantly benefit kidney health.

Along with these superfoods, Dr Shetty sheds light on the power of hydration to improve kidney health. “Water is essential for flushing toxins and waste products out of your kidneys, so aim for at least eight glasses of water daily, based on your activity level and climate.” Additionally, he recommends reducing the consumption of processed foods, refined sugars, and high sodium to maintain healthy kidneys.