They work hard to remove waste from the body, regulate blood pressure, hydration, etc. To spare our kidneys, we take it easy on meat and processed products. And we put the following dishes on the menu…
Drink water for healthy kidneys
Drinking 1.5 liters of water a day not only keeps you well hydrated, but also wards off the risk of kidney stone and urinary tract infection. We do not hesitate to swallow a few more sips when it is very hot or when we sweat a lot. On the other hand, we refrain from sipping more than 3 liters of liquid per day, at the risk of exhausting our kidneys. The sign that we drink enough? Except in the morning when we get up, our urine is light yellow, not dark. We prefer tap water and, if we prefer mineral, we vary the brands in order to avoid any mineral overload.
Brazil nuts soothe kidney pain
A handful of 5 nuts provides about a third of the recommended daily intake of magnesium. This trace element helps dissolve calcium oxalate crystals that form in the urine and cause pain. If you have kidney problems, it is better to limit almonds and walnuts, which are very rich in oxalates, but less well provided with magnesium.
Melon, a source of potassium
This summer star fruit contains a good dose of potassium, which counteracts the excess sodium (salt) from our diet. The balance between these two minerals is essential to regulate blood pressure and therefore protect the heart, but also the kidneys. Indeed, in case of hypertension, the latter deteriorate more quickly and gradually lose their filtration capacities. Hypertension is thus responsible for about 25% of kidney failure. A quarter of a melon daily throughout the summer helps to ward off this risk.
Spinach fights kidney stones
Like beets, spinach has a very low PRAL index. Translation: they prevent the acidification of the body and the formation of kidney stones. To be eaten raw in salads for maximum fiber intake, or possibly in hot dishes, because cooking does not modify their anti-acidification power. Namely: on the contrary, in case of a history of stones, spinach is not recommended for some people. Seek doctor’s advice.
For kidneys at the top, favor split peas rather than meat
Several studies have shown that a diet too rich in animal protein could in the long term harm the proper functioning of the kidneys. So, yes to vegetarian meals, which give pride of place to legumes, such as split peas, rich in vegetable protein, fiber, potassium, and with a low glycemic index. A US study of more than 600,000 people has confirmed that those whose diet is richest in plants have less risk of developing kidney disease.
Turmeric helps limit salt
This root is ideal for giving flavor to dishes without having to use the salt shaker and without exceeding the maximum 6 grams of salt recommended each day. Beyond this limit, the risk of hypertension, which affects the proper functioning of the kidneys, skyrockets. Be careful, on the other hand, not to multiply the cures of food supplements based on turmeric because, at high doses, its richness in oxalates promotes kidney stones.
Brown rice lightens the work of the kidneys
It is rich in minerals and especially in fibers, like all whole grains, which reinforce the good bacteria present in our digestive system. However, the more they are “in shape”, the less they produce useless metabolic waste than the kidneys must filter. The fibers present in whole grains (but also in fruits and vegetables, legumes, etc.) also help to limit variations in blood sugar levels and reduce the risk of diabetes. This is important since this disease damages the small blood vessels that nourish the kidneys and promotes the appearance of kidney disease (half of kidney patients are diabetic).
Garlic keeps kidneys healthy
If this super-condiment also allows you to have a light hand on salt, it is above all its antioxidants and its anti-inflammatory compounds that are good for our kidneys by fighting against their premature aging. Best eaten raw.
Thanks to Stanislas Trolonge, renal dietitian-nutritionist at the Maison du rein Aurad Aquitaine, president of the ADNN (Association of dietetics and nutrition in nephrology).
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