The bean-shaped organs found right around your lower back are a powerhouse. We know that they help filter out waste, but did you know that your kidneys also help with electrolyte balance and regulating blood pressure?

The kidneys are always at work, processing 200 quarts of blood every day, ensuring the entire body receives an adequate dose of magnesium, potassium, phosphorus, and other electrolytes. They help regulate bodily fluids, preventing dehydrating, and pH levels, removing excess acid from the blood.

AND they produce three vital hormones: erythropoietin (stimulates red blood cells), calcitriol (for Vitamin D and calcium absorption), and renin (regulates sodium levels and blood pressure).

The kidneys indeed are tiny but mighty. Let’s understand how to help them thrive with a great diet, rich in fruits and vegetables.

Help Your Kidneys Thrive with the 10 Best Foods for Kidneys

1 Apples

With 85% water and good levels of soluble and insoluble fiber, apples are great for your kidneys. They also contain quercetin and vitamin C, two vital antioxidants, that can protect kidney cells from damage by free radicals. Those with pre-existing conditions will also be happy to know that apples have very low levels of protein and sodium so the kidneys don’t experience much strain while processing them.

2 Muskmelon

If you enjoy tucking into your muskmelons every summer, you’ll love to hear their health benefits. They’re very hydration-friendly, help balance electrolytes, and improve waste management. Good for the gut and excellent for the kidneys.

3 Grapes

Bangalore Blue, Sultana, or the classic Gulabi Red Grapes — whatever your go-to may be, grapes are great. Their high water and potassium content helps regulate blood pressure, flush out toxins, and boost antioxidant production. 

4 Watermelon

Did you know that the sweet, juicy watermelon can help regulate blood sugar levels? With L-arginine, potassium, and other vital nutrients, they ease blood flow across the body and help your kidneys thrive.

5 Lettuce

Low in sodium, high in potassium, and a great accompaniment to salads and sandwiches, lettuce helps offer hydration and a vital boost of antioxidants. It’s a good aid for digestive health and can also help control blood pressure in the body.

6 Avocado

Popularly consumed as avocado on toast, this healthy fat packs in potassium, vitamin E, and antioxidants. It helps protect cells from oxidative damage, control blood pressure, and reduce strain on the kidneys.

7 Garlic

The primary component of garlic, allicin, is known for its anti-inflammatory and antibacterial properties. This helps regulate cholesterol, improve immune function, and combat infections reducing strain on the kidneys. Some studies show that garlic can even help the brain.

8 Cucumber

Cucumber has 95% of water content! If you’ve been paying attention, that means good news for your kidneys. The high water content helps flush out toxins supporting better digestion and kidney function. Cucumbers also have high levels of potassium, vitamin C, and silica helping boost bone and skin health for a happy glow from within.

9 Cauliflower

If you’re looking for a healthier alternative to your white rice lunches, give cauliflower rice a try. High in fiber and vitamin C, it helps keep oxidative stress in check while improving gut health. This flushes out the toxins and helps your kidneys thrive.

10 Mushroom

If you love whipping up mushroom dishes, we don’t need to tell you that mushrooms are almost entirely composed of water: 90/92% to be precise! This helps flush out toxins, keep electrolytes perfectly balanced, and even provide hydration to the body. With essential nutrients like B vitamins, selenium, beta-glucans, and potassium, they’re a nutritional powerhouse.

 

The list above packs in several vital nutrients (potassium, vitamin C, fiber, and hydration) all of which help your kidneys function optimally. The antioxidant content can further help eliminate oxidative stress and reduce the effects of inflammation on the kidneys. Stock up on fruits and vegetables, limit your sodium intake, and have plenty of water. Your kidneys will be happy.