In honor of National Kidney Month and National Nutrition Month, I would like to take this opportunity to discuss your kidneys and how healthy nutrition can reduce your risk of developing kidney disease, as well as high blood pressure and diabetes.
You might not know that one in three Americans are at risk for developing kidney disease, AND diabetes and high blood pressure are the two leading causes. Healthy nutrition is the key to preventing and fighting all three.
So, what are the best foods to eat?
The best foods to eat to prevent and fight diabetes, high blood pressure and kidney disease are fruits, vegetables, and whole grains and I recommend that you try to eat a variety of those foods.
Some of the best fruits to eat for your kidneys are strawberries, blueberries, raspberries, cranberries, grapes, apples and pineapples. https://blackdoctor.org/good-fruits-for-kidneys/.
Some of the healthiest berries are blueberries, raspberries, strawberries, goji berries, bilberries, acai berries, cranberries and grapes. (https://www.healthline.com/nutrition/8-healthy-berries). Some of my favorite healthy fruits are berries, cherries, and apples.
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Leafy greens, broccoli, and other vegetables are healthy choices that may help fight kidney disease, high blood pressure, and diabetes. They contain vitamins A, C, E, K, and B-vitamins, as well as iron, magnesium, potassium, and calcium. Broccoli contains antioxidants that may reduce inflammation, improve blood sugar control, boost immunity, and promote heart health. Broccoli contains antioxidants that may reduce inflammation, improve blood sugar control, boost immunity, and promote heart health. Some of my favorite leafy greens are kale, spinach, and bok choy.
Something You Should Know About Whole Grains
Whole grains should also be incorporated into your eating plan. The National Kidney Foundation recommends that you consume 6 servings of grains a day, with at least half of them being whole grains. It is recommended that you choose whole grains that are lower in arsenic such as buckwheat, bulgur, farro, millet, and quinoa. These grains are nutritious and don’t absorb arsenic from the soil as they grow. To avoid gluten, consider amaranth, buckwheat, millet, quinoa, oats, cornmeal, grits and polenta. Some of my favorite whole grains are oats and bulgur which is often used in tabbouleh and quinoa. Whole grains contain fiber, vitamins, minerals, and antioxidants.
I also recommend that you try to reduce your salt and added sugar intake. Spices can add intense flavor to any healthy dish and natural sugars inherent in fruits can add flavor and color to many healthy dishes and snacks.
Protein, Animal or Plant-Based?
Lean proteins and low fat dairy products are often recommended as part of a healthy diet, however I have found that nutrients such as zinc, iron, selenium, and phosphorus from animal based proteins https://pmc.ncbi.nlm.nih.gov/articles/PMC11306033/
and nutrients such as protein, calcium, potassium, vitamin D, and riboflavin from dairy products, can be found in a healthy balanced plant based diet with an added supplement for Vitamin B12. “Vitamin B12 from plants is available from a variety of sources, including nutritional yeast, fortified foods, cereals, mushrooms, and some algae. These vegetarian sources of vitamin B12 are an excellent way for vegans to include the nutrient in their diets.” https://www.webmd.com/diet/what-are-plant-food-sources-vitamin-b12
Plant based diets can also assist in the prevention and maintenance of high blood pressure, diabetes and kidney disease. The key to any diet, whether animal or plant based, is to make sure that all your nutrient needs are being met. I suggest regular blood screenings to determine if your diet and supplements are actually meeting your dietary needs.
If you consume animal protein, choose lean proteins, and if you consume plant proteins which I highly recommend, choose beans and legumes which are high in fiber, protein, vitamins, and minerals, and low in fat. Some of my favorite beans are black beans, chickpeas, kidney beans, navy beans, pinto beans. Some of my favorite legumes are lentils, peas, soybeans and peanuts. I love a great lentil soup and apple slices with natural peanut butter before a workout. Beans and legumes are excellent sources of dietary fiber, protein, B vitamins, and many other important vitamins and minerals. Some studies suggest that beans and legumes can help reduce blood sugar, boost heart health, and maintain a healthy gut. You can add them to soups, stews, and salads, or just eat them on their own for a nutritious vegetarian meal. (https://www.healthline.com/nutrition/healthiest-beans-legumes#chickpeas)
By eating the foods that I mentioned, you can help protect your blood vessels, heart, and kidneys.