What you should eat for a healthy Kidney

The kidneys are small yet the most powerful organs in our body. They are responsible for filtering the waste out of our body, thus, keeping us hale and hearty. The tiny bean shaped organs are known for filtering waste products, releasing hormones that regulate blood pressure, balancing fluids in the body, producing urine and many other essential tasks. While everyone is born with two kidneys, there are many who are born with just 1 kidney. Surviving on a single kidney is possible. How marvelous the kidneys are. Despite being so small, they perform such complex functions in our bodies. While the kidneys take care of us, we too need to look after them by eating healthy foods.

These are the top 9 foods that are kidneys’ best friends:

1. Red Bell Peppers: This red attractive looking vegetable is low in potassium, high in vitamin C, A, B6, folic acid and fiber. They also contain lycopene, an antioxidant that protects against certain cancers. You can add them in vegetables to enhance the flavor and colour. You can even roast them and add as toppings on your sandwich. How about some roasted or fried red bell peppers with a mayo or cheese dip? Sounds yummy, right?
    
2. Cabbage: This cruciferous vegetable is packed with phytochemicals, a chemical compounds in fruit or vegetables that break up free radicals before they turn into cancer cells. A good source of vitamin B6 and folic acid, cabbage are also high in vitamin K, C and fiber. They have low levels of potassium, which is ideal for kidneys’ health. You can grate them and add to your coleslaw sandwich or simple add spices to make delicious vegetable to go with your chappatis.
    
3. Cauliflower: Another cruciferous vegetable, cauliflower is high in vitamin C and a good source of folate and fiber. It also contains indoles, glucosinolates and thiocyanates-compounds that help the kidney neutralize toxic substances that could damage cell membranes and DNA. Mix it with vegetables or steam boil them, which can be served fresh with tasty dips.
    
4. Garlic: No matter how bad they smell, this tasty piece of vegetable is crucial for your kidneys. They also prevent plaque from forming on your teeth, reduce inflammation and cholesterol levels. Adding garlics to any sort of food does augment the taste.
    
5. Onions: A member of the Allium family, this vegetable adds flavor to the most basic dishes. Apart from making people cry, onions are also rich in flavonoids, especially quercetin, a powerful antioxidant that works to reduce heart disease and protects against many cancers. They have low potassium levels and rich in chromium. Add them
   in burgers, sandwiches or eat them raw with desi dishes to treat your taste buds.
    
6. Cherries: The name itself is making me salivate. When eaten  daily, cherries are known to reduce inflammation and boost your heart health. You can eat this amazing little fruit fresh and raw or juice it.
    
7. Red grapes: They are rich in flavonoids, which give them their red colour. They protect against heart disease by preventing oxidation and reducing the formation of blood clots. Resveratrol, a flavonoid found in grapes, may also stimulate production of nitric oxide which helps relax muscle cells in the blood vessels to increase blood flow. These flavonoids also provide protection against cancer and prevent inflammation. Eating them raw is a great snacking option.
    
8. Salmon: High in proteins, salmon contain omega 3 fatty acids, which fight against heart diseases and prevent cancer. Eat salmon once or twice a week to boost your kidneys’ health.
    
9. Olive oil: Olive oil is a great source of oleic acid, an anti-inflammatory fatty acid. The monounsaturated fat in olive oil protects against oxidation. According to several studies, replacing olive oil with other oils in cooking have shown to lower heart diseases and prevent cancer. Buy virgin or extra virgin olive oil because they are higher in antioxidants. You can add them in salad dressings and for cooking.