[Kidney repair] 7 Most Powerful Antioxidant Foods in the world
There are 7 powerhouse foods and beverages SO RICH IN ANTIOXIDANTS that all kidney disease patients NEED THEM in their diet.
A healthy renal diet is the best way to lower your creatinine levels, no doubt about it.
And it’s a fact that one of the most significant aspects of EVERY SINGLE healthy diet is the ANTIOXIDANT CONTENT.
What not many people know is how wildly antioxidants levels VARY AMONGST DIFFERENT FOODS.
Some of the foods I have with me today have 10 times the antioxidants of an apple, and some EVEN 100 TIMES.
Are you curious? Let’s see what they are
Number 7 is…
Red cabbage!
All cabbages are great additions to a well-planned kidney diet!
Cabbage is low in potassium and calories, it can be used in a multitude of ways, cooked, raw, fermented… and most of all it has great benefits to fight inflammation, cholesterol and to help with kidney health.
Now, this one I have right here is somewhat special, it’s called red cabbage.
In comparison to green cabbage, red cabbage contains a lot more vitamins and antioxidants – up to 4.5 times more antioxidants than green cabbage varieties.
Now guys, antioxidants in foods are measured in millimoles. To give you some perspective, apples for example have 0.5 millimole of antioxidants per 100grams (or 3.5 ounces) and spinach have 0.9 millimole.
Both are healthy antioxidant rich foods.
Now, this one little cabbage here is one of the best veggies, because it has a whopping 1.4 millimole of antioxidants per 100grams!
This makes it basically one of the foods that offers the highest levels of antioxidants per unit cost.
And it’s only our number 7!
There are other veggies very rich in antioxidants that are also suitable for a renal diet, including kale, carrots, asparagus, beetroot and more.
But I have 6 other foods and beverages here even richer in antioxidants than all these!
Do you want to see them?
NUMBER 6 is…
Black Olives
You may already know about the incredible benefits of olive oil.
Well, this is because olives are probably the ultimate heart healthy snack.
The powerful antioxidant properties of olive polyphenols can protect against oxidative stress and chronic inflammation.
But what amounts of antioxidants do olives actually pack?
Now, our number 7, red cabbage, contains impressive amounts of antioxidants, 1.4 millimole per 100grams.
Black olives have more than twice the antioxidants in red cabbage – an incredible 3.25 mmol per 100 grams!
And we’re just at our number 6!
And olives also have other benefits for people with kidney disease, they may improve blood sugar and cholesterol levels, since they’re full of healthy fats.
Now, when buying olives, choose black olives, since they contain more antioxidants.
Also, find olives not packaged in brine or, alternatively, rinse them very thoroughly to remove all the extra sodium.
Olives are not especially rich in sodium despite what some nutritionists say.
So guys, till now we have already see two very healthy veggies, right, and this clearly tells us where all the good nutrients are.
But a plant based renal diet has many more benefits for your kidneys than the antioxidant content.
I want to explain this in the words of one of you guys.
I’ve received a comment yesterday that I want to read you.
Hi Katherine I just wanted to thank you for all the support you’re giving us.
I am stage 3b male 54 and I’ve seen my first improvement in creatinine levels in years after starting to move more and switching to a plant-based diet.
No meat, no pork, no dairy except a little cheddar once in a while. Instead I’m having a lot of salads, smoothies, fruit salads
It wasn’t easy at first my nephrologist never told me about A PLANT BASED DIET.
I’m losing a lot of weight now and my blood pressure has never been better.
I just wished to say to other people in my conditions that, with the help of GOD this can be done.
Thank you very much for this comment, it really means a lot to me.
It’s really great that you were able TO FIND A BETTER diet for yourself and now you will be able to tell your doctor that what you found out about the plant-based diet is actually PROVEN BY SCIENCE.
This is because the health benefits associated with a diet rich in plants is, at least partially, due to the variety of antioxidants plants provide.
I’ll explain why: the antioxidant content of foods varies several thousand-fold and plant based foods, on average, have 64 times more antioxidant power than meat, poultry and dairy.
And this explains at least in part why the plant-based diet is so powerful in reversing kidney disease.
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But there are a lot more foods to unveil here, so let’s move on!
Our number 5 is the unsung hero of berries!
Number 5 is
Blackberries
Blackberries contain ellagic acid, which has been shown to slow the growth of malignant tumors.
They can also lower cholesterol, can help fight off colds and gout and promote cardiovascular health.
A great help for people with kidney disease, and all this thanks to the incredible antioxidants they contain!
100 grams or 3.5 ounces of this superfood pack up to 6.13 millimole of antioxidants! Yes, that’s 12 times what you would find in apples.
Ok, but why are antioxidants so important?
There was a time not too long ago when most people would look at you like you were crazy if you started talking about the dangers of free radicals and how antioxidants protect your body from their effects.
Today, the dangers of free radicals are well understood by scientists.
Free radicals are compounds that can cause harm if their levels become too high in your body.
They’re linked to multiple illnesses, including diabetes, heart disease, cancer and kidney disease.
This is why antioxidants are essential for you, they can effectively neutralize free radicals and protect your organs from damage.
They’re vital for you.
Actually, it’s not excessive to say that your life depends on the adequate intake of certain essential antioxidants.
Ok, time for our next food now. Yes, this one has even more antioxidants than blackberries and other berries.
But let’s play a game, ok? I have a question for you guys!
The food in this bag is a nut! It’s the nut with the higher antioxidant content in the world.
So, WHICH NUT IS RICHER IN ANTIOXIDANTS: WALNUT, PECAN, CHESTNUT OR ALMOND?
Ok guys, you have 10 seconds to think about the answer and to write it down in comment section!
The answer is in this bag! Let’s play, it’s gonna be fun!
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Are you ready?
THE NUT with the higher antioxidant content is…
Walnut!
Have you guessed it right? Tell me in comment section!
Walnuts contain and incredible amount of antioxidants, 29.31 mmol/100g.
For comparison, pecans have 8.47, chestnut 4.67 and almonds just 0.35. mmol/100g
Now guys, this doesn’t mean that other nuts aren’t healthy, because nuts are a rich source of many important nutrients and some are also antioxidant-rich.
One thing you should know about antioxidants in walnuts and other nuts is that most of the antioxidant content is in the pellicle, the skin of the walnut.
So don’t buy peeled almonds, 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 while you may get this heart benefit from other nuts too, walnuts are also very low in potassium compared to other nuts.
Just don’t overeat them: to get the benefits, you only need to eat few nuts per day.
Ok, time for our number 3 now! This is really going to be a surprise
Number 3 is…
Red wine!
Red wine is well known for its health benefits.
STAPPA BOTTIGLIA VERSA UN BICCHIERE
Just one glass a day can lower your blood pressure and your risk for heart failure.
And, maybe you didn’t know this, red wine is so rich in antioxidants that it can even lower the risk for kidney disease!
This is because Red wines contain a group of antioxidants called anthocyanins, which are linked to controlling blood pressure,
reducing damage to blood vessels and protecting against heart disease.
Absolutely great for the health of the kidneys!
And there’s a great quantity of data proving this, we’re talking about a study conducted on more than 12.000 people and published in the Journal of Renal Nutrition.
Researchers were able to prove an association between wine consumption and a whopping 23% decreased risks of developing chronic kidney disease.
Incredible!
It is actually the last of many, many studies about the health properties of wine.
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Mmmmm I’m wondering why researchers seem to really like putting a lot of alcoholic beverages in their experiments…
Ok, ok, I’m just kidding, researchers are not alcoholics.
On a more serious note,
why is red wine better than white wine?
Researchers say that, compared to green grapes, red grapes contain more antioxidants, which are found in
the skin of dark-red and purple grapes used to make red wine.
Actually, we are starting to see a pattern here, aren’t we? Red foods, dark foods, red beverage…
Ok ok, do you want to know the amount of antioxidants this half glass (or about 100ml) of red wine contains?
It’s impressive, it’s … up to 4 mmol per half glass, depending on the wine.
Now you may ask why this one is in a higher position in my top 7 than walnuts.
Well, the answer is that you can’t really eat 100 grams or 3.5 ounces of nuts in a day. One tenth of that quantity is a more reasonable amount.
But you can definitely drink half glass of red wine per day, so you will be easily get more antioxidant from wine than from nuts.
Yes, you need just half glass to get the benefits.
Actually, the health benefits of red wine consumption follow a J-shaped curve, meaning the protective effects are only seen with moderate drinking.
If you drink more than one glass a day, benefits are going to be replaced by damage. Alcohol abuse damages the kidneys and several other organs.
So be careful with wine!
FAI FINTA DI BERE
Oh, right I cannot drink alcohol. Gonna double down on walnuts instead!
But if you drink alcohol moderately and know other people who do, share this video with them! They may not know how healthy red wine is!
Now guys, our number 2 is another beverage, even richer in antioxidants than red wine, with the added benefit that you can even drink two cups of it without any side effect!
And it’s something I’ve never talked about so… let’s see it!
Number 2 is…
White tea
What is white tea?
White tea is known to be one of the most delicate tea varieties because it is so minimally processed.
White tea is harvested before the tea plant’s leaves open fully, when the young buds are still covered by fine white hairs, hence the name “white” tea.
These buds and unfurled leaves are handpicked and then quickly dried, so the leaves are not allowed to oxidize as long as leaves plucked for green or black tea production.
This minimal processing and low oxidation results in some of the most delicate and freshest tea available – with the highest antioxidant amount amongst teas.
This is why white tea has advantages over black tea and green tea products, including higher antioxidant activities.
White tea has up to 6.5 mmol, while green tea has up to 3mmol.
But these quantities are referred to a small amount of tea, 100ml, or less than half cup.
So try to include green and white teas in your diet, you need just a cup of them a day to get a significant antioxidant boost.
Actually, after water, tea and coffee are the two most consumed beverages in the world.
And Because of the fairly high content of antioxidants and the frequent use, coffee and tea are important antioxidant sources in many diets.
White tea is also thought to be lower in caffeine than green or black tea, if you don’t want to get too much caffeine.
Also, the colder the brew, the more the antioxidant content.
But I’ve got some bad news for those of you guys watching me from Great Britain.
Adding milk to teas decrease antioxidant levels.
Now guys, if you want to add significant amounts of antioxidants to your renal diet, also consider these 5 renal diet tips
1 Eat the Peels
Whenever possible, leave the skins on fruit and vegetables. They often contain higher levels of nutrients than the pulp.
2 Go Seedy
Seeds offer great flavor and crunch, and they provide healthy fats as well as beneficial antioxidants.
3 Take Time for a Spot of Tea
Both coffee and tea have high levels of disease-busting antioxidants, so don’t underestimate them
4 Eat more legumes
Many kidney patients avoid legumes altogether for their phosphorus and potassium content, but legumes are rich in antioxidants and some are low enough in phosphorus and potassium, especially green beans, green peas and chickpeas.
5 add colors to your plate
As we have seen, many of the foods richest in antioxidants are blue, red, orange or black.
And there are tons of different antioxidants that can help you, so the best way to get more of them is adding many colorful fruit and veggies to your diet.
Yes, variety in your diet is key to a better kidney health.
But don’t forget our number one!
This superfood is not just the clear winner in terms of antioxidant content, it also has incredible properties in fighting kidney disease!
And the number one is…
Pomegranate!
This fruit is as underrated as healthy!
It’s so full of antioxidants, vitamins and phytochemicals that just eating it in small amounts daily can positively impact the health of people with kidney problems.
In a recent study on hemodialysis patients, test subjects had a small amount of pomegranate juice every day and their blood pressure was reduced at the point that they were able to take fewer blood pressure medications.
Now, this effect is so powerful that pomegranate is even known to interfere with blood pressure medications, so talk to your doctor if you want to add it to your diet.
And researchers think that many of the incredible benefits of this superfood are due to the unique antioxidant called Punicalagin.
It’s so powerful that pomegranate juice has been found to have a better antioxidant activity than red wine and white tea.
Yes, you can get benefits even just from drinking the juice, but you should search for unsweetened, organic pomegranate juice.
But pomegranates are in season right now, so get the whole fruit if you can find it at the grocery store.
And don’t discard the pith.
The yellow pith you can see here, which is really bitter, alright, is also the part with the most antioxidants.
Up to 55 mmol per 100 grams. Yes, this is not a mistake, this part of the pomegranate has 100 times the antioxidants in apples.
Mmmm it’s bitter!
Now guys, my last advice for today, if you want to add even more antioxidants to your diet, spice it up.
Wanna know which spice is healthiest for your kidneys? Watch this video up here!
A new video is coming next Friday, as usual, if you don’t want to miss it, subscribe and set the notification bell to all.
In the meantime, keep taking good care of your kidneys and be good to yourself.
This is all for today, thank you for watching!
About the Author
Katherine My name is Katherine and I've been working with people suffering from kidney disease and other kidney issues for almost 10 years now. If there's one thing I learned is that you should never give up!
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