When it comes to health, the kidneys often take a backseat to other vital organs. However, these bean-shaped powerhouses are crucial for removing waste from your body, balancing fluids, and even regulating blood pressure and hormone production. Unfortunately, nearly 1 in 7 adults in the U.S. suffers from chronic kidney disease (CKD), which can lead to serious health complications. Thankfully, what you eat can have a significant impact on your kidney health. By incorporating certain nutrient-rich foods into your diet, you can protect your kidneys from harm. Here are 13 kidney-friendly foods you should start enjoying today!

1. Fatty Fish

Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids, which can help lower blood pressure and reduce triglycerides. However, if you're managing CKD, consult your doctor about potassium and phosphorus levels in different fish types.

2. Cabbage

Not only is cabbage low in potassium and sodium, but it’s also a powerhouse of vitamins C and K. This versatile vegetable can be enjoyed in salads, soups, or even as a refreshing wrap.

3. Bell Peppers

Packed with antioxidants and vitamins B6, C, and K, bell peppers are not only low in potassium but also deliciously crunchy. Enjoy them sliced with a dip or roasted in your favorite dishes.

4. Cranberries

These tart little berries do more than just brighten your Thanksgiving meal! Cranberries have been shown to prevent urinary tract infections, which can harm kidneys, while also packing a punch of antioxidants.

5. Blueberries

Blueberries are not only delectable but also rich in antioxidants. Their high vitamin C content and fiber make them perfect for reducing inflammation and supporting overall health, including bone strength.

6. Dark Leafy Greens

Spinach and kale are powerhouse foods full of vital nutrients. While they are beneficial, they can also be high in potassium, so consult with your healthcare provider if you have CKD.

7. Olive Oil

A staple in the Mediterranean diet, olive oil is rich in healthy fats and antioxidants. Studies have suggested that it might reduce the risk of heart disease and assist in lowering cholesterol levels.

8. Garlic

Not only does garlic add flavor to your meals, but it also contains allicin, which offers powerful anti-inflammatory properties. It can be especially beneficial for kidney health!

9. Onions

Another flavorful addition from the garlic family, onions are loaded with vitamins and can enhance dishes without added salt. Their antioxidant properties make them a great ally against various diseases.

10. Cauliflower

This crunchy vegetable is high in vitamins and fiber but should be consumed in moderation due to its potassium content. Its compounds can assist in detoxification – a significant benefit for your kidneys!

11. Egg Whites

The perfect source of protein with less phosphorus than yolks, egg whites are ideal for those managing CKD. Be sure to include them in your meals, especially if you’re on dialysis.

12. Arugula

This leafy green is filled with essential vitamins and antioxidants and can be easily added to salads, pizzas, or pasta dishes for a nutritious boost.

13. Apples

Apples are delicious and packed with fiber and antioxidants. A simple apple a day can help regulate blood sugar and cholesterol levels, making them an easy snack option that promotes kidney health.

By integrating these foods into your diet, you can take control of your kidney health and overall well-being. Remember, always consult with your healthcare provider before making significant dietary changes, especially if you have existing health conditions.