15 SUPER FOODS
Including these super foods into your diet is easy and will help your kidneys and your overall health. Each of these foods are packed full of super nutrients, vitamins and other goodies that your kidneys and body will thank you for.
Take a 15 day challenge and add 1 to your diet each day! Remember, talk with your dietitian they have a wealth of knowledge and can help you reach your optimum in health.
Apples are a kidney diet winner and have been known to reduce cholesterol, prevent constipation, protect against heart disease and reduce the risk of cancer. High in fibre and anti-inflammatory compounds too.
Available all year round, and come in a wide variety to suit all tastes. Sweet, sour, dry or juicy, apples can be enjoyed in a variety of ways. Baked, stewed, eat them raw, make apple sauce, or enjoy a glass of juice or apple cider. Anyway you slice it, apples are a super addition to a healthy diet.
Details: 1 medium apple with skin = 0 sodium, 158 mg potassium, 10 mg phosphorus
Blueberries have so many benefits and are high in antioxidant phytonutrients called anthocyanidins, which give them their blue colour. They are bursting with natural compounds that reduce inflammation.
Blueberries are a great source of vitamin C; manganese, a compound that keeps your bones healthy; and fibre. They may also help protect the brain from some of the effects of aging. Buy blueberries fresh, frozen or dried. They are great in salads, cereal, in baking, and super for snacking. You can also drink blueberry juice- chilled.
Details: 1/2 cup serving = 4 mg sodium, 65 mg potassium, 7 mg phosphorus
Cherries are a super food for those with kidney disease. These beauties have been shown to reduce inflammation when eaten daily. They are also loaded with antioxidants and phytochemicals that protect the heart. You can easily enjoy fresh cherries as a snack, added it to your favourite lamp or pork dishes as a sauce or drink it straight-chilled.
Details: 1/2 cup serving = 0 mg sodium, 160 mg potassium, 15 mg phosphorus
Cranberries don’t need to be enjoyed only at holiday time. They have many health benefits and are known to aid in preventing bladder infections by preventing bacteria from sticking to the bladder wall. Cranberries also protect the stomach from ulcer-causing bacteria and protect the lining of the gastrointestinal tract, much in the same way they do in preventing bladder infections. They have also been shown to help protect against heart disease and cancer. Though they are mostly consumed as a juice or sauce you can add fresh or dried cranberries to salads and baked goods or enjoy them as handy snack.
Details: 1/2 cup of cranberry juice cocktail = 3 mg sodium, 22 mg potassium, 3 mg phosphorus
1/4 cup serving cranberry sauce = 35 mg sodium, 17 mg potassium, 6 mg phosphorus
1/2 cup serving dried cranberries = 2 mg sodium, 24 mg potassium and 5 mg phosphorus
Red grapes have several flavonoids that give them their reddish colour. Flavonoids help protect against heart disease by preventing oxidation and reducing the formation of blood clots. They also have resveratrol, a flavonoid that may 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.
Buy grapes with red or purple skin since their anthocyanin content is higher. For those on dialysis freeze them to eat as a snack or to quench thirst for those on a fluid restriction. You can also drink them as grape juice.
Details: 1/2 cup serving = 1 mg sodium, 88 mg potassium, 4 mg phosphorus
Raspberries contain a phytonutrient called ellagic acid which helps neutralize free radicals in the body to prevent cell damage. They are an excellent source of manganese, vitamin C, fibre, folate, and B vitamin. Raspberries also contain flavonoids called anthocyanins; antioxidants which give them their red colour and raspberries may have properties that inhibit cancer cell growth and tumor formation.
Add raspberries to cereal, salads, baked goods or puree and sweeten them to make a dessert sauce or add them to vinaigrette dressing.
Details: 1/2 cup serving = 0 mg sodium, 93 mg potassium, 7 mg phosphorus
Strawberries are known to provide heart protection, as well as anti-cancer and anti-inflammatory components. They are loaded with two types of phenol's: anthocyanins and ellagitannins. Anthocyananins are what give strawberries their red colour and are powerful antioxidants that help protect body cell structures, and prevent oxidative damage.
Strawberries are an excellent source of vitamin C and manganese and a very good source of fibre.
Details: 1/2 cup serving (5 medium) fresh strawberries = 1 mg sodium, 120 mg potassium, 13 mg
Cabbage is cruciferous vegetable, and packed full of phytochemicals, which are chemical compounds found in fruits and vegetables that break up free radicals before they can do damage to the body.
Many phytochemicals are also known to protect against and fight cancer, as well as foster cardiovascular health. High in vitamin K, vitamin C and fibre, cabbage is also a good source of vitamin B6 and folic acid and low in potassium. Cooked, steamed, boiled or raw cabbage makes a great addition to the dialysis diet.
Details: 1/2 cup serving = 6 mg sodium, 60 mg potassium, 9 mg phosphorus
Cauliflower is a cruciferous vegetable that is high in vitamin C and a good source of fibre and folate. It’s also loaded with glucosinolates, indoles and thiocyanates—compounds that help the liver neutralize toxic substances that could damage cell membranes and DNA.
There are a variety of ways to serve cauliflower. Eat it raw as crudités with dip, add it to a salad, or steam or boil it and season with spices such as turmeric, curry powder, pepper and herb seasonings. You can also make a nondairy white sauce, pour it over the cauliflower and bake until tender. You can pair cauliflower with pasta or even mash cauliflower as a dialysis diet replacement for mashed potatoes.
Details: 1/2 cup serving (boiled) = 9 mg sodium, 88 mg potassium, 20 mg phosphorus
Garlic has a history of human use for over 7,000 years. Garlic is a species in the onion genus, Allium. It is a close relatives include the onion, shallot, leek, chive, and rakkyo. Garlic helps to prevent plaque from forming on your teeth, lowers cholesterol and reduces inflammation.
Buy it fresh, bottled, minced or powdered, and add it to meat, vegetables or pasta dishes. You can also roast a head of garlic and spread on artisan bread. Garlic provides a delicious flavour and garlic powder is a great substitute for garlic salt in the dialysis diet.
Details: 1 clove garlic = 1 mg sodium, 12 mg potassium, 4 mg phosphorus
Onions are a member of the Allium family and contain sulphur compounds which give it its pungent smell. Onions are also rich in flavonoids, especially quercetin, a powerful antioxidant that works to reduce heart disease, and protects against many cancers. Onions are low in potassium and a good source of chromium, a mineral that helps with carbohydrate, fat and protein metabolism.
There are several different types of onions and divided into two main categories: green and dry. Dry onions can be red, white or yellow in colour with a paper-like covering encasing the fleshy vegetable. Green onions are those harvested while their shoots are still young and green. The green onion and the scallion are typically used interchangeably both in reference to the onion itself in cooking, but they are actually two different varieties.
Details: 1/2 cup serving = 3 mg sodium, 116 mg potassium, 3 mg phosphorus
Red bell peppers are a super vegetable that is low in potassium and high in flavour, but that’s not the only reason they’re perfect for the kidney diet. These tasty vegetables are also an excellent source of vitamin A and vitamin C, as well as vitamin B6, folic acid and fibre. Red bell peppers also contain lycopene, an antioxidant that protects against certain cancers.
Eat red bell peppers raw with dip as a snack or appetizer. You can also roast peppers and use them as a topping on sandwiches or in salads, chop them for an omelette, add them to kabobs on the grill or stuff peppers with ground turkey or beef and bake them for a main dish.
Details: 1/2 cup serving = 1 mg sodium, 88 mg potassium, 10 mg phosphorus
Egg whites are pure protein and provide the highest quality of protein with all the essential amino acids. for the kidney diet, egg whites provide protein with less phosphorus than other protein sources such as egg yolk or meas.
Buy fresh, pasteurize or in powdered form. Omelettes and egg white sandwiches are delicious. Add pasteurized egg whites to smoothies, shakes or in your favourite salad using he whites of hard-boiled eggs to add extra protein.
Details: 2 egg whites = 7 grams protein, 110 mg sodium, 108 mg potassium, 10 mg phosphorus.
Fish provides high-quality protein and contains anti-inflammatory fats called omega-3s. The healthy fats in fish can help fight diseases such as heart disease and cancer. Omega-3s also help lower low-density lipoprotein or LDL cholesterol, which is bad cholesterol, and raise high-density lipoprotein or HDL cholesterol, which is good cholesterol.
Fish highest in omega-3s include: salmon, albacore tuna, herring, mackerel, and rainbow trout.
Details: 3 ounces wild salmon = 50 mg sodium, 368 mg potassium, 274 mg phosphorus
Olive oil is rich in polyphenols and antioxidant compounds that prevent inflammation and oxidation. It is a great source of oleic acid, an anti-inflammatory fatty acid. The monounsaturated fat in olive oil protects against oxidation.
What to buy: Buy virgin or extra virgin olive oil because they are higher in antioxidants. Use olive oil in cooking, marinating vegetables, salad dressing and is great for dipping artisan bread.
Details: 1 tablespoon olive oil = less than 1 mg sodium, less than 1 mg potassium, and 0 mg phosphorus.
Click here to see a recent study conducted by the University of California, listing the good and fakes of Olive Oils.