Published on March 12th, 2021 | by Katherine0
21 Non-Negotiable Kidney Foods You Must Eat Regularly
Katherine from 00kidney here, welcome to our journey together to a better kidney health!
A very special video today! what I want to show you are ALL those foods that are ABSOLUTELY a must in a kidney diet that works!
If you have kidney problems, eating healthy every day is key to repair your kidneys!
I’ve met people suffering from kidney disease who were able to improve THEIR KIDNEY HEALTH some were even able to go back to a lower stage and all of them were eating
Low potassium, high nutritive, alkaline superfoods like those I’ll show you today!
Really a lot to talk about, let’s start immediately!
Oh, what do we have here!
This is tofu, wakame and more!
Oh, I beat you weren’t expecting these foods!
Yet, all of these foods have something a vitamin, a key mineral or another essential nutrient people following a renal diet are often missing!
In fact, these are the “key kidney vitamin foods”.
First, wakame. This is a snack food coming from Asia which is becoming a favorite of healthconscious people.
You usually find wakame dried. You can rehydrate it and make a salad great with Asian dishes or just snack on it dried.
Now, the reason why I think this one is a nonnegotiable food is iodine.
Very few people know this, but according to studies, Iodine deficiency is one of the most common nutrient deficiencies, affecting nearly a third of the world’s population.
And it can cause weird symptoms, such as fatigue and feeling always cold, but also sexual disfunction and inexplicable weight gains, because it’s linked to the thyroid.
But do you really need iodine?
Well, how much table salt do you have in your diet? If your answer is none at all, wakame can help, it’s a healthy source of this key mineral.
And these ocean vegetables are also a source of a unique bioactive compound called fucoxanthin not typically present in landvegetables that may boost heart health and improve circulation.
Tofu is here to fight another very common deficiency: calcium.
If you are following a renal diet, you are probably not eating cheese nor drinking milk.
And this is good, because you don’t want the phosphorus they contain.
But you need calcium.
And tofu is one of the very few good sources of calcium which is needed not just for your bones but for your wholebody health.
Tofu not only tastes really good, especially if you grill it like you would grill meat or chicken, Tofu also contains several antiinflammatory, antioxidant phytochemicals making it a great addition to your kidney diet.
Tofu consumption is also linked to a reduced heart disease and diabetes risk.
Now, nutritional yest here is the only source of vitamin b12 you can safely add to a kidney diet.
Vitamin b12 is very important for your kidneys. This vitamin is only found naturally in meat, cheese and eggs.
So if you don’t have any of these in your diet, you should either supplement vitamin b12 or eat nutritional yeast.
I’ve talked about this food more in depth in my recent video about the 7 Best KIDNEY VITAMINS Foods You Must Eat you can watch it clicking here if you want.
I’ve also tasted nutritional yeast and it has a very peculiar flavor!
You shouldn’t miss this one!
And, how often should you eat these foods here?
If you want to repair your kidneys all these vitamins and minerals are nonnegotiable. You cannot live without enough calcium, vitamin b12 and iodine.
While you don’t need these foods every day, try to eat them weekly!
What you should eat daily are the foods in the next group!
Ok, time for our number 4 now!
Oh, what do we have here!
These are healthy, low GI carbs!
And yes, carbohydrates are definitely nonnegotiable in a renal diet!
Well, in any diet, actually!
Because every single day you will be getting around 45 to 65 percent of ALL your calories from carbohydrates!
So, it’s extremely important to choose the right ones!
And carbs are key to manage diabetes too!
So, let’s see what we have here.
This is a great choice for the kidney dietit provides energy and it is low in potassium, phosphorus and protein.
This makes it perfectly safe for people with kidney disease in any stage.
White Rice is also considered a Safe Carbohydrate, since it is easy to digest and anyone can eat it.
It doesn’t have many nutrients though, and its glycemic index is not the lowest.
Glycemic index or GI of foods is extremely important for your kidney health and not just if have diabetes or need to lose weight.
It tells us how quickly carbs will make your blood sugar rise. So, the lower the better.
This is why I also have whole grains here!
Buckwheat here, for example, has a lower GI than white rice which is great and it also has many health benefits.
Buckwheat is also highly nutritious, providing a good amount of B vitamins, magnesium, iron, and fiber.
Great for a kidney diet!
And many whole grains tend to be high in phosphorus, but buckwheat here is a healthy exception.
Now, this one here is bulgur.
Bulgur is a different whole grain wheat product.
It’s low in phosphorus just like buckwheat and it’s also a good source of B vitamins, magnesium and iron.
And if you have kidney problems, you should know that all of these nutrients are really a must in a kidney diet.
Bulgur is also an excellent source of dietary fiber, which is really important for digestive health.
Make it a regular of your kidney diet!
And, guys, what do you think? Are you already using these superfoods or will you start using them? Let me know!
Let’s talk about it in comment section!
Time for our number 3!
You’ll definitely love the next superfoods!
Oh, lowphosphorus nuts and seeds!
Seeds in particular offer great flavor and crunch, and they provide healthy fats as well as beneficial antioxidants.
I love including seeds in my meals, they’re an incredible source of many healthy nutrients!
Unfortunately, some seeds also have too much phosphorus.
Chia seeds here are a healthy exception you can add them to your diet safely!
And chia seeds are also the best plantbased source of omega 3 fatty acids.
And omega 3s are a must if you want to improve the health of your kidneys.
They’re an essential nutrient which is often overlooked, resulting in catastrophic consequences.
Yes, eating foods rich in omega 3s such as chia seeds can curb inflammation in the body, lower your level of triglycerides and cholesterol and even slow down plaque buildup inside the blood vessels.
And also consider that chia seeds have three times the amount of iron found in spinach, 5 times the calcium of milk and 3 times the antioxidants of blueberries.
An incredible little superfood!
And what about Sesame seeds here?
First of all, they’re an exceptional source of fiber.
Fiber is well known for supporting digestive health and will make you feel full great to lose weight.
Also, there’s growing evidence to suggest that fiber may play a role in reducing your risk of heart disease, certain cancers and even type 2 diabetes.
Now, let’s talk about nuts.
Almonds are known to be the best friends of people wanting to lose weight, because eating almonds moderately as a part of a healthy diet will make you lose weight even faster without having to eat less calories.
Yes, this is almost considered a miracle by today’s dietitians.
Now, if this impressive benefit is not enough, also consider that almonds are one of the best sources of magnesium you can find.
And magnesium can lower your blood pressure.
Walnuts, here, are great for your kidneys because they’re really full of antioxidants.
And I mean, really full. More than berries and red wine, for example.
Now, walnuts are usually seen as a tasty snack, but, in fact, they’re so rich in antioxidants that they may even prevent heart disease and cancer!
And they’re particularly healthy for the kidneys, because walnuts are also very low in potassium compared to other nuts.
QUESTION, how often should you eat nuts and seeds in the perfect renal diet?
Eating nuts daily is fine for most people, but in small amounts. Don’t overeat them: to get the benefits, you only need to eat few nuts per day.
And you can eat seeds even little bit more often.
And guys, as you may see, there’s a hidden bag in here! Have you seen it?!?
It’s a special entry! More about it later!
Ok, time for our number 2 now! Let’s see some real staples of the renal diet!
Oh, it looks like there’s a lot of different fruits here!
Oh, these are seasonal lowpotassium fruits!
Some real staples of the renal diet!
Tangerines, here, for example are often overlooked in a renal diet, because many doctors will tell their patients: avoid citrus fruits, they’re full of potassium.
But tangerines are very rich in vitamins A and C and they also provide healthy iron absolutely a must for people with kidney disease.
And many people don’t know this maybe even doctors but tangerines are lower in potassium than any other citrus fruit!
Actually 1 medium sized tangerine contains less potassium than an apple!
And, talking about apples, they definitely are among the healthiest foods on the planet.
Eating apples regularly can help you lower your cholesterol levels, prevent constipation, protect against heart disease and reduce the risk of cancer.
And this is why apples are a must in a wellplanned renal diet. They’re also very low in potassium.
But don’t forget to always eat the peel too that’s where the fiber and vitamins are!
Now, pears are another very healthy choice.
Just like apples, pears are a great source of fiber and vitamins.
And pears have more copper than apples, a mineral that the renal diet generally lacks.
In addition to copper, pears also contain more iron, calcium, magnesium, and zinc.
Pears have been shown to improve digestion, support regularity, and prevent constipation as part of a healthy digestive system.
This can help the body detox more effectively and rid itself of toxins.
And what about kiwis?
This is another very misunderstood fruit!
Many people think that they’re acid forming but kiwis are actually alkaline, and a very healthy addition to a kidney diet.
They’re a great source of vitamin C even better than citrus fruits, making this fruit the best friend of your immune system.
The kiwifruit possesses properties that lower blood pressure and reduce bad cholesterol in the blood.
Really, really healthy for your kidneys.
Ok, so how often should you eat lowpotassium seasonal fruits?
The American Heart Association recommends adults eat four to five servings of fruit per day.
And remember that Foods that are grown and consumed during their appropriate seasons are more nutritionally dense so they have more vitamins and essential nutrients.
Choose the fruits you like most among those with low potassium like the fruits I show in my videos and eat them regularly.
Ok guys, we have seen a lot of healthy superfoods today!
However, if you think I’m missing some food or healthy staple of the renal diet, let me know in comment section!
Let’s talk about it, it’s going to be interesting for everyone!
And I can’t wait to show you our special entry!
But it’s time for the kidney health tip of the day now!
how to eat healthier!
First of all, include fruits in Meals, and Eat Them First.
Eating fruits before a meal is a good strategy for eating more of them.
It has also been linked to eating fewer calories per meal.
Make at least half of your grain servings whole grains, like bulgur and buckwheat!
Now, whole grains contain phosphorus, but it’s not completely absorbed by the body.
This is why many renal dietitians are starting to consider whole grains a part of a healthy renal diet.
Buy unprocessed foods when you can. Food processing often removes fiber and nutrients not good.
Avoid peeling your fruit and vegetables, when possible.
Many people don’t know this, but When you peel fruits and vegetables, you often remove half the fiber.
And also many nutrients such as vitamins, healthy polyphenols and minerals.
Yes, you’re throwing away the healthiest part of the fruit when you peel it.
And, if you snack,
Snack on fruits or on nuts!
Individual pieces of fruit, such as an apple or pear, make great snacks because they’re tasty and portable.
Nuts are great to curb your appetite in a healthy way!
Last tip, maybe the most important:
Eat at least 5 servings of fruits and vegetables every day.
But what veggies are the healthiest for you?
Well, maybe our number 1 can help!
Let’s take a look!
Oh, low potassium veggies!
Red bell pepper here are one of my favorites!
they really pack a lot of vitamins especially vitamin C, vitamin B6 and folic acid.
All vitamins your kidneys really need!
Red bell peppers are good for you because they also contain lycopene, an antioxidant that protects organs from damage.
They are very low in potassium just 88 mg per half cup serving so you can eat bell peppers with abandon!
Just like onions!
onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels all of which may lower heart disease risk and help the kidneys.
Their potent antiinflammatory properties may also help reduce high blood pressure and protect against blood clots.
And, like the other foods of today’s video, onions are low in potassium.
Onions are also excellent for providing sodiumfree flavor to renaldiet dishes.
Fennel here is a wonderful Veggie!
People choose fennel for its licoricelike flavor, but it also has impressive health benefits!
Fennel can help with heart health; cholesterol and it also fights the inflammation in the body.
The plant compounds it contains are so powerful fennel is also used to make essential oil.
Just consider that it is higher in potassium than most of the foods I’ve shown you today, so eat it in moderation.
Unlike our next veggie!
Do you know what this little guy here is?
This is called Savoy cabbage!
If you have never heard about it, consider it a … low potassium version of kale!
In fact, this is part of the Brassica Oleracea family, which includes kale.
It has many of the nutrients you would get from kale especially vitamins of the b group, but also vitamin c, calcium, fiber and folate.
And savoy cabbage is also especially rich in sulphur compounds, powerful kidney detoxifiers.
And this is why, while kale is extremely healthy definitely one of the healthiest foods in the world this one is even better!
It has less than half the potassium of kale!
So, how often should you eat these veggies?
Daily! And, well, a good goal is to fill half your plate with fruits and vegetables.
Especially those low in potassium, so eat bell peppers regularly, but also savoy cabbage and other cruciferous vegetables.
Ok guys, I guess you saw this small bag here! It’s our special entry for today’s video! this is a food of exceptional interest for people with kidney problems, so I’ve decided to give it its special bag!
Do you want to know what’s even healthier than kale and bell peppers?
Well, let’s see!
But why are berries so special to have a spot even better than number 1?
Well, the more I study the health benefits of berries, the more I’m convinced they’re God’s gift to people with kidney problems!
You see, they have a lot of things that are really really healthy for the kidneys.
Blueberries have the most powerful antioxidants in the world.
Red currants decrease cortisol production, a known risk factor of kidney disease.
And blackberries can lower cholesterol, help fight off colds and gout and promote cardiovascular health.
And all of this with extremely low levels of potassium compared to… basically any other fruit!
This is why I think they deserved a special spot!
So guys, a new video is coming next Tuesday I hope to see you there.
In the meantime, keep taking good care of your kidneys and be good to yourself.
Thank you for watching!