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13 Foods That Make Your Kidneys Healthy

We’ve been discussing your eating habits. News flash: It’s killing your kidneys! Yes, you may be able to donate one, but the remaining kidney is vital to your survival! Let’s discuss 13 Foods That Make Your Kidneys Happy.

13 Foods That Make Your Kidneys Healthy
Image Credit: Pixabay

What do you know about sea bass? Ever heard of bulgur? Care to look at kale in a brand new light? We’ll discuss all of that and more in a moment.

Shiitake Mushrooms

We’re starting off strong here, folks. You’ve most likely heard your classmates laughing about the name ‘shiitake’ when you were a kid. Yeah, yeah, yeah… It sounds different. Get over yourselves. While the name may be peculiar, the benefits this great food has on your kidneys is far from a joke. Shiitake mushrooms are a go-to source for potassium.

One of the kidney’s primary functions is to balance your bodily fluids. In order to do so efficiently, potassium is a necessity. However, if you’re a kidney patient, too much potassium can be detrimental to their state. Carrying around 304 mg, Shiitake is a great choice to give your kidneys the well-needed potassium boost they deserve.


We can’t have a list of lifesaving foods without mentioning your all-time favorite vegetable… All kidding aside, did you know that 30 million U.S. adults have been diagnosed with chronic kidney disease? Another 1 in 3 American adults is currently at risk of developing it. While it may seem like just another bland food on your plate, your body uses cauliflower as a weapon to combat disease.

Due to its high concentration of fiber, cauliflower instantly aids your kidneys in the war against toxins.Its high quantity of vitamin C also helps reduce inflammation in the kidneys.

Sea Bass

How many times do you think we can wedge the word “potassium” into a single article? While all sorts of fish can benefit your kidneys, sea bass’ high concentration of potassium is ideal for balancing your fluids. However, Omega 3s fatty acid is what you should really be focused on. Just a single serving takes care of 40 to 74% of your daily intake. Now that is one fine fish.


Cauliflower?Sea bass?Cabbage? How can we ever repay you? While cabbage may not be your first choice on the menu, make no mistake, it’s certainly one of the healthiest. Cabbage is actually a great source of vitamin K, vitamin C, and vitamin B6. Half a cup of green cabbage contains only 6mg of sodium and 60 mg of potassium, just enough for your kidneys to handle.


You have to admit, pineapples have a lot going for them. They’re sweet. They’re delicious. They’re great for your kidneys. Let’s discuss the topic of kidney stones for a second. I can feel you cringing through the computer screen…

Pineapple contains a little something called bromelain, an enzyme that helps your digestive system while shrinking blood clots. Both of these functions work to stop the formation of kidney stones. In addition, pineapple contains just the right level of potassium to properly balance your fluids.

Egg Whites

Given our modern-day discussion on the dangers of high cholesterol, eggs are given a bad wrap. While the yoke is a different story, egg whites have an incredible number of benefits for your kidneys. I know we’re throwing a lot of fancy words at you, but here’s another one…albinum. Ever heard of it? Albinum is the most common type of protein in your blood.

It assists in repairing damaged tissues and removing excess fluids. This comes in handy when battling kidney disease. Egg whites also contain phosphorus, which is great for strengthening your kidneys upon digestion.


We’re really pushing it with our food choices, aren’t we? First cauliflower?Then cabbage?Now onions? It’s just enough to make you cry… We apologize for that attempt at humor. The truth is that onions can help in your fight against kidney disease. Like shiitake mushrooms and cabbage, onions can join the list of well-balanced potassium foods.

A regular-sized onion contains only 102 mg of potassium. They also carry quercetin, a powerful antioxidant that detoxifies your kidneys and other organs.


On the topic of antioxidants, did you know that blueberries are ranked the nunmber1 antioxidant among fruits and vegetables? That’s pretty good news for anybody suffering from bad kidneys. Just a single cup of blueberries contains high amounts of Vitamin C and Vitamin K. They also contain less than 150 mg of…You guessed it! Potassium.


In the “appeal” department, a lot of our foods so far have been less than stellar. But this one’s hopefully one you can get on board with. Most people love strawberries. While that’s not a confirmed fact, this is…Strawberries contain a massive quantity of antioxidants. Just half a cup carries with it around 13 mg of phosphorus and another 120 mg of potassium.

We know you’re probably sick of hearing us ramble about potassium. But to be honest, due to their concentration of sugar, some people shy away from strawberries when taking their health into account. They don’t often factor in how the sweet treat can prevent not only the inflammation of the kidneys but the heart as well.


A lot of you are probably hearing this name and running for the hills. While the word “bulgur” doesn’t exactly spell out “tasty”, it can reduce inflammation and high blood pressure, two of the leading factors in kidney failure. Sometimes you just have to put the strange name aside. A cereal grain originating in the Mediterranean, bulgur has been consumed around the world for centuries.

While it is rich in both fiber and vitamins, bulgur is also known to be an amazing source of manganese, a mineral essential to your kidneys. Over 20 mg of your manganese intake is stored in the organ. This works perfectly as small quantities of the mineral are the healthiest and most efficient for your kidneys.

Bulgur is great to consume as a replacement for other not-so-healthy side items. Once you’re done reading this, check out our article on 10 Healthy Alternatives to White Rice. You may see a few other foods from this list.


While we’re not expecting you to buy a plot of land and grow the vegetable yourself, we are suggesting you at least give them a go. Head over to your local supermarket and try them out. Turnips have been proven to fight off intestinal problems, improve digestion, prevent cancer, and lower blood pressure. As for their effects on the kidneys, turnips contain something you definitely HAVEN’Theard about in this article…

This thing called potassium? I know, we’ve just learned about it also. Carrying an average of 138 to 203 mg, turnips also have the right balance of protein, phosphorus, and sodium. Together, these nutrients can be the perfect concoction for detoxifying your kidneys.

Red Bell Peppers

Let’s spice things up a little! Okay, I know you probably hate the puns. But would you rather go back to our potassium references? To be honest bell peppers aren’t all that spicy. They are however rich in Vitamin C, Vitamin A, and fiber. They also carry another great antioxidant known as lycopene that can be used to prevent cancer.

In terms of basic nutrients, a regular red bell pepper includes around 3 mg of sodium,156 mg of potassium, and 19 mg of phosphorus.


At this point in your life, you’ve probably been acquainted with a dreaded kale enthusiast. You know, those people who constantly mention how great it is and how much healthier they are because of it? The unfortunate reality is, they might be onto something. While kale is high in potassium and will exceed your suggested daily intake, it is rich in vitamin C. It also contains about 45 flavonoids that assist in detoxifying the organ.

Kale also contains about 15 mg of phosphorus as well as 15 mg of sodium. Now that is bound to make your kidney happy.


You know we had to give a shout-out to our meat lovers, right? What’s a nutritious food list without at least one type of chicken? Let’s discuss for a moment about fresh chicken. Particularly fresh, skinless chicken. When properly grilled, chicken can contain the ideal ingredients for a healthy, properly functioning kidney.

A three-ounce piece carries just over 200 mg of potassium, just the right amount if you suffer from poor kidneys. Just 4.6% of your daily intake. If you were to eat some of this along with a side of cauliflower, you’d be on track to changing your health for the better.

Read Also: 9 Foods That Are Destroying Your Unhealthy Kidneys

Do you think you’ll start chowing down on more of these foods? Let us know in the comment section.

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