World Kidney Day 2019: Nutritionists Tell Us 6 Super Foods To Include In Our Diet

    The Problem

    229 per 10 lakh population in India are estimated number of annual incidence of kidney diseases. 850 million people worldwide are at risk. On this World Kidney Day, it’s time to check the health of one of the most important organs in the body. Here are top functions performed by our kidneys. Read to know more.

    Every year, World Kidney Day is celebrated on the second Thursday of March. This significant day sets out to raise awareness of the high and increasing burden of kidney diseases all over the day. Expert nutritionists have always emphasized on the importance of healthy kidneys. Taking care of your kidneys ensures that the urinary system of the body remains healthy. Thus, one doesn’t have issues like renal cysts, kidney stones, urethral stones, urinary tract obstruction and cancer.

    Top Functions By Our Kidneys

    1. Regulation of water and electrolyte balance.
    2. Excretion of metabolic waste products and foreign chemicals.
    3. Regulation of arterial blood pressure and sodium excretion.
    4. Production of red blood cells.
    5. Vitamin D production.
    6. Acid-base balance.
    7. Formation of new glucose.

    Your Diet Should Include

    There are many foods that protect against oxidation. They are included in the diet of dialysis patients or people suffering from Chronic Kidney Disease (CKD). This World Kidney Day, protect your kidney health by eating these super foods.

    1. Red bell peppers

    Red bell peppers are low in potassium. They are an excellent source of vitamin A, C, B6, folic acid and fiber. They contain lycopene. It is an antioxidant that protects against certain types of cancers. This vegetable is on top of our list for a healthy kidney diet.

    1. Cauliflower

    A cruciferous vegetable, cauliflowers are high in vitamin C. They are full of indoles, glucosinolates and thiocyanates. These compounds help the liver to neutralize toxic substances that could damage cell membranes and DNA. Cauliflowers are a good source of folate and fiber.

    1. Onions

    A common kitchen ingredient, onions are a vital part of almost all Indian dishes and contain many essential nutrients. You must include onions in your daily diet plan. They are a member of the allium family. Onions are rich in flavonoids, most importantly quercetin. They are a good source of chromium, and low in potassium. It is a powerful antioxidant that works to reduce heart disease and protects against many cancers.

    1. Apples

    An apple a day, keeps the doctor away. This holds true for your healthy kidneys too. Apples are a good source of pectin, a soluble fiber that helps lower cholesterol and glucose levels. It is a significant source of antioxidants, including quercetin, which can protect brain cells. Fresh apples are rich in vitamin C and fiber which helps you keep full.

    1. Spinach

    A winter super food, spinach is eaten in the form of salads, soups or sandwiches. This green leafy vegetable is high in vitamin A, C, K, iron, magnesium and folate. The beta-carotene in spinach is important to boost your immune system health. It is good for your vision.

    1. Sweet potatoes

    Rich in beta-carotene and an excellent source of vitamin A, B-6, C, fiber and potassium, sweet potatoes should be an addition to your diet. Eat them mashed or ditch the usual high-calorie fries, and binge on oven-baked sweet potato fries.

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