17 Nutritious Foods To Keep Your Kidneys Healthy

Kidney Friendly Foods
Kidney Friendly Foods

The kidneys are very important organs. They contain natural filters that help expel additional water and toxins from the blood, elevate RBC creation, and regulate blood pressure. 

As per the National Kidney Foundation, a huge number of individuals are badly affected by kidney disorders. Other than the high treatment cost, the horrifying pain you and family will experience is inconceivable. 

Thus, begin taking care of your kidneys now. Here is a list of super healthy foods for a healthy kidney. These foods are recommended by many dietitians all over the world. Keep in mind that these foods are healthy for everyone—including family members and friends who do not have kidney disease or are not on dialysis.

17 Foods For Healthy Kidneys: 

1. Water 

Water is a supernatural drink. It has the ability to cure many diseases. The prescribed measure of water to be taken depends on your thirst. Drink as much water as you could to keep you hydrated. 

Nutritional Content in 1 cup: Calories – 0, Protein – 0 g, Fat – 0 g, Carbs – 0g 

2. Cabbage 

Cabbage is a leafy vegetable and is very good for kidneys health. The antioxidants present in cabbage helps kill the hurtful free radicals in the body, subsequently reducing the danger of cancer, heart diseases, and renal dysfunction(kidneys lose the ability to remove waste and balance fluids). Cabbage is rich with vitamins and minerals, that are good for kidneys. 

Nutritional Content per 100gms: Calories  – 22, Protein – 1 g, Fat – 0 g, Carbs – 5 g

3. Garlic 

Just like onions, garlic has a sharp smell. Nonetheless, it is a standout amongst the most intense homegrown medications. Many doctors agree Garlic good for kidneys and Additionally, it helps to give flavor to the food.

Nutritional Content per 100gms: Calories – 203, Protein – 9 g, Fat – 1 g, Carbs – 45g 

4. Onion 

Onion may spoil your breath temporarily, but they help keep your kidneys functioning properly. They contain healthy plant pigments such as flavonoids and quercetin that reduce the formation of fats in veins. Onions are good for the kidney as it is low in potassium. 

Nutritional Content per 100gms: Calories – 64, Protein – 2 g, Fat – 0 g, Carbs – 15g 

5. Red Bell Pepper ( Red Capsicum )

Red Capsicums are really good for kidneys health as they are low in potassium. They are rich in vitamin C, B6, A, folic acid, and fiber. You can add Red Capsicum to vegetables and salad.

Nutritional Content per 100gms: Calories – 46, Protein – 1 g, Fat – 0 g, Carbs – 9g 

6. Cauliflower 

Cauliflower is a kidney-friendly superfood that is rich with vitamin C, folate, and fiber. It likewise contains essential compounds for the liver and kills harmful substances in the body. Cauliflower can be consumed boiled, in vegetables or in salads.

Nutritional Content per 100gms: Calories – 25, Protein – 2 g, Fat – 0 g, Carbs – 5 g 

7. Apples 

Apple is rich in vitamins, minerals, and fiber. Apples have anti-inflammatory and antioxidant properties that help diminish bad cholesterol, heart disease, and diabetes. 

Since diabetes is closely connected to kidney failure, consuming apples can help protect you from kidney issues. 

Nutritional Content per 100gms: Calories – 65, Protein – 0 g, Fat – 0 g, Carbs – 17 g 

8. Cranberries 

Cranberry juice is a very famous home remedy for Urinary Tract Infection (UTI) because of its antioxidant properties, it is an extraordinary natural anti-toxin food that prevents bacterial growth in the digestive tract or the kidneys. Make sure to use fresh cranberries for consumption.

Nutritional Content per 100gms: Calories – 51, Protein – 0 g, Fat – 0 g, Carbs – 13 g 

9. Fish 

Fish is a superb source of protein and omega-3 fatty acids, which are helpful for preventing heart diseases, bringing down LDL cholesterol, reducing inflammation and protecting the kidneys. Researchers have found Omega 3 to be very healthy for kidney functioning. Omega 3 additionally prevents kidney infections.

Nutritional Content per 100gms: Calories – 175, Protein – 19 g, Fat – 10 g, Carbs – 0g 

10. Pumpkin Seeds 

These splendid green seeds are stacked with dietary fiber, zinc, vitamin E, protein, copper, and iron. Pumpkin seeds are a scientifically proven to bring down the danger of bladder stones. With all the above nutrients, these seeds are high in phosphorus too which might build the potassium levels in your body.

Nutritional Content per 100gms: Calories – 285, Protein – 12 g, Fat – 12 g, Carbs – 34 g

11. Lemon Juice 

Lemon juice can possibly help treat kidney diseases. The vitamin C and citrus acid present in lemon juice help to maintain the PH of the body and promoting stronger immunity. 

Take lemon juice in the morning or before lunch. And make sure to dilute lemon juice in a cup with some water.

Nutritional Content per 100gms: Calories – 61, Protein – 1 g, Fat – 0 g, Carbs – 21 g

12. Raspberries 

Raspberries contain ellagic acid that kills the destructive free radicals in the human body. The red color of raspberries shows that they contain flavonoids called anthocyanins, and they are also rich in manganese, vitamin C, fiber and folate, vitamin A & B. 

Nutritional Content per 100gms: Calories – 140, Protein – 1 g, Fat – 1 g, Carbs – 15 g 

13. Blueberries 

Blueberries are stuffed with antioxidant that helps remove the toxin from the body. These antioxidants help in reducing inflammation in the body. Blueberries are a good source of vitamin C, manganese that keeps bones healthy. 

Nutritional Content per 100gms: Calories – 84, Protein – 1 g, Fat – 0 g, Carbs – 21 g 

14. Strawberries 

Strawberries are rich with cancer prevention agents, vitamin C, manganese, and fiber. These help in reducing inflammation. Strawberries also have anticancer properties and are a very good option for a solid heart and kidneys.

Nutritional Content per 100gms: Calories – 49, Protein – 1 g, Fat – 0 g, Carbs – 12 g 

15. Kale (leaf cabbage)

Kale is a rich source of nutrients that regulate the after meal blood sugar levels. Since, diabetes is closely related to kidney failure, consuming kale can help take care of diabetes. Be sure to consult your doctor before taking kale, especially if you are already suffering from kidney disease.

Nutritional Content per 100gms: Calories – 33, Protein – 2.9 g, Fat – 0.6 g, Carbs – 6g

16. Watermelon 

Watermelon is stacked with an intense cancer prevention agent – lycopene. It kills the unsafe free oxygen radicals, in this manner avoiding kidney damage. In any case, don't overeat watermelons as that can reverse discharge.

Nutritional Content per 100gms:  Calories – 46, Protein – 0.9 g, Fat – 0.2 g, Carbs – 11 g 

17. Olive Oil

Olive oil is an extraordinary source of an anti-inflammatory fatty acid known as oleic corrosive acid. Olive oil is rich in polyphenols and antioxidant compound that avoid inflammation and oxidation.

Olive Oil per 1 tsp: Calories – 40, Protein – 0 g, Fat – 4.5 g, Carbs – 0 g 

17 Nutritious Foods To Keep Your Kidneys Healthy 17 Nutritious Foods To Keep Your Kidneys Healthy Reviewed by Piyush Narayan on January 06, 2019 Rating: 5


  1. Bht dino se m iss article ka wait kr rha tha.

    Thanks Piyush.

  2. Wow, really a great article.

    The Points mentioned are really great and details are very well specified. Thank you for an informative article.


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