6 Fruits to Eat More Of for Better Kidney Health

Your kidneys work tirelessly to keep you healthy. These vital organs filter waste, balance fluids, regulate blood pressure, and maintain the right levels of essential nutrients in your body.

To reward these bean-shaped organs for the hard work they do, nutrition experts recommend eating healthy foods, such as fruit, to help them function properly.

Studies have found that fruit protects the kidneys by offering a strong blend of vitamins, minerals, antioxidants, and fiber. One study reviewed data from over 98,000 participants and found that eating more fruit was associated with a six to eight percent lower risk of developing kidney disease, according to Jen Hernandez, a registered dietitian.

However, not all fruits provide the kidneys with the nutrients they need to keep working hard. Nutrition experts spoke with EatingWell about six fruits that offer the most benefit. They also suggested ways to enjoy them.

1. Red Grapes

Red grapes contain a special plant compound that’s great for the kidneys.
“Red grapes contain the phytochemical resveratrol, which supports kidney health,” Erini Hetrick, a registered dietitian and renal dietitian, said.
Resveratrol is a powerful antioxidant found in the skin of red grapes, berries, peanuts, and red wine. It protects cells from damage and reduces inflammation, which can harm the kidneys. Grapes are also low in potassium. Too much potassium is bad for the kidneys.

2. Apples

Apples are considered a superfood because of the numerous health benefits that they provide. For example, Hetrick said apples have anti-inflammatory properties and soluble fiber, which can help lower blood cholesterol and glucose levels. Soluble fiber (the type of fiber that dissolves in water) slows digestion and helps you feel fuller longer. According to Dr. Raeeda Gheewala, a sports nephrologist, lowering blood cholesterol and glucose levels are two primary steps in treating diabetes and hypertensive kidney disease. Since high blood pressure and diabetes are major contributors to kidney disease, managing these chronic conditions through diet can protect your kidneys.

3. Blueberries

These small berries may be blue, but they help keep your kidneys happy because of what they contain.“Blueberries are high in anthocyanins and vitamin C, which offer strong antioxidant and anti-inflammatory benefits,” Dr. Gheewala said. Blueberries get their deep blue color from anthocyanins, a type of flavonoid that helps fight oxidative stress and inflammation, which can harm kidney cells over time. “Research has shown that people who consumed more fruits like berries and apples had a 16% lower risk of developing chronic kidney disease thanks to the flavonoids from these fruits,” Hernandez said. Whether fresh or frozen, blueberries are great to include in breakfast bowls, yogurt, or smoothies.

4. Raspberries

Raspberries, like blueberries, may be small, but they are highly regarded by dietitians for the nutrients and health benefits they provide, such as vitamin C, manganese, and antioxidants that fight inflammation. And then there’s the fiber. “They are considered one of the highest-fiber fruits, with 8 grams of fiber per 1-cup serving!” Alex Evink, a registered dietitian, said. “Fiber is important in regulating blood sugars and promoting regularity. Blood sugar stabilization is crucial in preserving kidney function for those patients with diabetes.” Diabetes is a leading cause of kidney disease, so keeping blood sugar levels stable through raspberries and other high-fiber foods can protect kidney function over time.

5. Lemons

Adding lemon to water not only enhances flavor but also helps keep you hydrated, which is good for your kidneys. The tart citrus fruit also contains a special ingredient that may help prevent kidney stones. “These citrus fruits provide citrate, which can reduce kidney stone formation and enhance hydration,” Dr. Gheewala said. The high levels of citric acid may be the key to preventing calcium oxalate stones—the most common type of kidney stones—from forming. Lemons also have vitamin C, a powerful antioxidant.

6. Pineapple

Pineapple has a lot going for it. To begin with, it’s naturally sweet and tastes delicious. It’s also a satisfying option for dessert or a snack. More importantly, it offers several health benefits. For one, it’s low in potassium, which can be important for people monitoring their potassium intake. Secondly, pineapple contains bromelain, an enzyme with anti-inflammatory properties. Hernandez says she often recommends this kidney-friendly tropical fruit. “It’s rich in vitamin C, manganese, dietary fiber, and contains anti-inflammatory and antioxidant phytochemicals that support kidney health,” she said.

Ways to Enjoy Fruit

Do you want to improve your kidney health with these fruits? Here’s expert advice on integrating them into your daily life:

Find ways to combine several of the six fruits together. “A fruit salad or smoothie is a great way to incorporate a variety of fruits together to be a nutritionally dense superfood,” Hetrick said.

Season foods with fruits. Rather than using salt to season your food, Dr. Gheewala suggests replacing it with lemon or lime juice to enhance the flavor of your meals. This easy switch boosts kidney health and livens up dishes like fish and veggies.

Prep your fruit. When you prepare fruit ahead of time, all you need to do is eat it when you’re ready. Hernandez offers tips for prepping fruit:

4. Place the containers “front-and-center of your fridge so you always see it as a quick option when looking for a snack.”

Bake with fruit. Evink recommends adding applesauce to muffins or baked goods. By doing this, you’re reducing the need for added sugar and fat by adding fruit, which has its own natural sweetness and moisture.

Stock the freezer with fruit: “Don’t forget that frozen fruit is picked at its peak ripeness and can frequently be a more affordable option that doesn’t go bad like its fresh counterparts,” Hernandez said. You can use frozen fruit in a variety of ways. For instance, frozen berries are perfect in smoothies, and they are already prepped, so all you have to do is blend them into the smoothies.

Source Link:
https://www.eatingwell.com/best-fruits-for-kidney-health-11863363
https://www.webmd.com/heart-disease/resveratrol-supplements