5 Vegetables to Eat More of for Better Kidney Health, According to Experts

 Key Points

A plant-forward diet rich in antioxidants can help reduce inflammation and support kidney health.

Managing sodium, potassium and hydration levels is key to protecting kidney function.

Diabetes and high blood pressure are leading causes of kidney disease; lifestyle changes can help prevent it.

 

Your kidneys work harder than you may think. Around the clock, these two bean-shaped organs filter waste, balance fluids and help regulate blood pressure. Your kidneys also filter about a half-cup of blood every minute while helping to maintain healthy electrolyte levels and supporting bone and red blood cell health.

Because your kidneys are so essential for your well-being, keeping them healthy and functioning at their best is nonnegotiable, especially since chronic kidney disease (CKD) affects an estimated 35.5 million U.S. adults. Additionally, high blood pressure and diabetes remain the leading causes of kidney disease, which is why lifestyle habits like nutrition can have a major impact on your kidney health.

The good news? Eating more nutrient-rich, plant-forward foods can lead to better kidney health. “Someone with CKD needs to take extra precautions to protect their kidney and overall health, and focusing on a plant-rich diet is a great starting point,” says a Dr.

Here are five vegetables dietitians recommend eating more of for better kidney health.

1. Beets

Beets are packed with nutrients that may help support kidney health, particularly when it comes to blood pressure management and inflammation. “Beets (or beetroot) are rich in dietary nitrate, which is converted to nitric oxide and promotes vasodilation, lowering blood pressure,” says Bruno.

Beets contain compounds called betalains that act as antioxidants in your body. Antioxidants help reduce oxidative stress and chronic inflammation, which are associated with kidney damage and CKD progression, making antioxidant-rich foods an essential part of kidney health.

Try adding roasted beets to salads, blending them into smoothies or tossing them into grain bowls for an easy nutrient boost.

2. Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower and cabbage are some of the best vegetables for supporting kidney health. These vegetables are rich in compounds called glucosinolates and sulforaphane, which may help reduce inflammation and oxidative stress.

“Cauliflower in particular is touted as a kidney-friendly staple because it is lower in  potassium compared to many other vegetables, while still providing beneficial fiber, vitamin C and folate,” Bruno explains.

Roast broccoli or cauliflower with olive oil, toss frozen riced cauliflower into smoothies, or swap mashed potatoes for mashed cauliflower.

3. Red Bell Peppers

“Red bell peppers are an excellent source of vitamin C and vitamin A, with relatively low potassium and very low phosphorus,” says Bruno. “They are high in the antioxidants lycopene and beta-carotene, which support reduction of oxidative stress, a key driver of CKD progression.”

Oxidative stress can damage kidney tissue, which is why antioxidant-rich vegetables can help improve long-term kidney function. Plus, red bell peppers add flavor, crunch and color to meals without the need for sodium-rich sauces or seasonings.

Slice red bell pepper into salads, roast it with other vegetables or dip it in hummus for a simple, kidney-friendly snack.

4. Garlic & Onions

“Garlic and onions are an excellent way to flavor dishes without needing salt, which can help keep meals something you look forward to,” explains Bruno. “They also have the benefit of containing organosulfur compounds, which have anti-inflammatory and antioxidant properties."

Choosing flavorful salt alternatives like garlic and onions can be beneficial for kidney health, as high sodium intake can increase blood pressure and place additional stress on your kidneys.

Garlic and onions are incredibly versatile and easy to incorporate into everyday meals. Use them as a base for soups, stir-fries, roasted vegetables, sauces and marinades.

5. Green Beans

“Green beans are a good choice [for kidney health] because they are low in potassium and water content,” says  a Dr. “They also provide fiber, which can be hard to get in when monitoring specific vegetable intake.”

For those living with CKD, monitoring your potassium intake is crucial, since your kidneys may struggle to remove excess potassium from your body effectively. Try steaming green beans as a side dish, roasting them with olive oil and garlic, or adding them to stir-fries and salads.

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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5 Foods to Reduce Inflammation During Cancer Treatment

 It is estimated that over 378,000 new diagnoses of breast cancer will occur in the United States in women and men in 2025. The good news is that detection and treatment options have steadily improved since the 1980s, and a survival probability of over 90% is possible, especially when breast cancer is detected early.  And there are anti-inflammatory foods you can eat that may help with some of the side effects of cancer treatment.

While undergoing breast cancer treatments such as surgery, radiation and chemotherapy, it is even more important that people find ways to keep their bodies as healthy as possible. One of the best ways to do this is by getting the nutrients they need through a diet of anti-inflammatory foods. We spoke with Shayna Komar, RD, a licensed and registered oncology dietitian with Cancer Wellness at Piedmont Hospital in Atlanta, Georgia, and breast cancer survivor Theresa Williams to learn more about nutrition, breast cancer and the best anti-inflammatory foods to eat while undergoing cancer treatment.

During treatment, it is important to look at the overall diet you consume instead of focusing on individual foods. Komar encourages patients to look at nutrition as a part of their treatment plan, stating that nutrition "has to be a part of the medical protocol because a patient needs to stay strong, decrease side effects and maintain weight during treatment."

Research indicates that by consistently focusing on healthy diet patterns, such as the Mediterranean diet, you may be able to reduce inflammation. Komar agrees: "The Mediterranean diet, consisting of colorful foods, is full of foods that can fight low-grade chronic inflammation during treatment. It is all about focusing on your pattern of eating as opposed to choosing a few particular foods to reduce inflammation."

Additionally, choosing anti-inflammatory foods during treatment can help with some of the symptoms often associated with radiation and chemotherapy. Komar says that "fatigue, body pain, bowel issues, anxiety, depression, poor sleep habits and unintentional weight gain or loss" are just some of the symptoms that following an anti-inflammatory food plan can help to reduce or alleviate.

With this in mind, we look at five types of food to include during treatment, each with anti-inflammatory properties that are backed by research and experts in the field.

1. Berries

Fruit is nature's candy. Whereas refined sugar can be inflammatory in excess and should be limited during treatment, fruit is anti-inflammatory. It helps provide much-needed energy by giving a boost of naturally-occurring sugar, and you don't get the sugar crash of a refined-sugar product because fruit contains fiber, which slows down the metabolic process and stabilizes blood sugar.

Of all the beautiful fruits available to us, berries are the star of the show to reduce inflammation for those undergoing treatment. Blueberries, strawberries, blackberries and raspberries are high in antioxidants and are just a few of the many berries that are suggested as part of an anti-inflammatory diet. Additionally, the anthocyanins that produce berries' beautiful colors are also a powerful phytochemical that may provide anti-inflammatory properties.

2. Cruciferous Vegetables

There is a reason you were always asked to eat your greens. Veggies provide nutrients that are vital to fighting inflammation and maintaining proper body function. Packed with vitamins and minerals, veggies are also an excellent source of fiber.

Cabbage, cauliflower, broccoli, Brussels sprouts, kale, arugula, collard greens and even wasabi are just a few of the varieties in a group of plants called cruciferous vegetables. These veggies are recognizable for their distinct odor and sometimes bitter flavor and are often touted for their anti-cancer properties. These nutrient-rich veggies contain carotenoids, a type of antioxidant, as well as vitamins C, E and K, folate, minerals and fiber. 

3. Legumes

A staple of the Mediterranean diet, legumes are a category of vegetables that includes beans, peas and lentils. Legumes provide some of the highest amounts of fiber of any food and are also an excellent source of plant-based protein.

Fiber is key to reducing inflammation, and the consumption of legumes has been shown to have an impact on the body's immune function.

A diet high in fiber has even been found to help protect against certain cancers, including breast cancer.  

4. Herbs and Spices

Often overlooked as a source of nutrition, herbs and spices provide excellent anti-inflammatory properties. In addition to eating a wide variety of veggies and fruits, Komar shares, "It is also important to incorporate herbs and spices such as turmeric, garlic, ginger and cinnamon to help decrease inflammation."

Turmeric is a major source of curcumin, a micronutrient that has long been known for its antioxidant and anti-inflammatory properties. When adding turmeric to recipes, also add a pinch of black pepper to boost absorption of curcumin.

Ginger is a root that can reduce inflammation and pain, making it extremely helpful to those undergoing treatment. Some studies have found that consuming ginger may alleviate the nausea and vomiting that many patients experience with chemotherapy.

Cinnamon is a spice that has been commonly used since 2800 B.C. It is being studied for its potential in cancer therapy and has been shown to have antioxidant and anti-inflammatory properties.

Garlic isn't just a delicious way to add depth of flavor to your dishes. It's also a rich source of selenium, and its sulfur-containing compounds are being studied for their possible effect on carcinogens.

5. Fish

Protein is essential to the formation, maintenance and repair of body tissues. Ensuring that you get an adequate amount of protein in your daily diet is especially important during treatment in order to maintain muscle mass.

In addition to being an excellent source of lean protein, fatty fish is also high in omega-3 fatty acids, which can be beneficial to lowering inflammation. Fatty fish, like salmon, trout, albacore tuna, Atlantic herring, Atlantic mackerel, anchovies, sardines and even mussels, provide an excellent dietary source of omega-3s and lean protein.

The Cancer-Diet Connection

Inflammation and anti-inflammatory foods play a role in the prevention and potential treatment of breast cancer. There is a wealth of research available on the relationship between chronic inflammation and a number of major health conditions—diabetes, heart disease, Alzheimer's and cancer—with researchers finding a direct link between chronic inflammation and an increased risk for breast cancer.9

Conversely, an anti-inflammatory diet may have preventive benefits for each of these diseases. For those who have been diagnosed and are undergoing treatment, it may be even more important to reduce chronic inflammation through your diet. One study found that a long-term anti-inflammatory diet, implemented post-diagnosis, may lead to improved survival among women diagnosed with breast cancer.10

When working to understand the link between inflammation and cancer, Komar suggests that we start by defining the two types of inflammation: acute and chronic.

Komar explains, "Inflammation is sometimes confusing, because it may seem contradictory. On one hand, inflammation is a healthy process, allowing the body's ability to heal itself. When you have an infection or injury, the immune system releases white blood cells and chemicals to fight off the infection or repair damaged tissue." This is acute inflammation, the good inflammation.

When inflammation persists, it may become dangerous; a condition called chronic low-grade inflammation. "When you don't have an infection or injury, inflammation can potentially damage healthy tissues. Chronic, low-grade inflammation is inflammation that never really resolves. It's the opposite of 'good' inflammation and may actually damage DNA," says Komar.

This is particularly troublesome for those who are undergoing treatment for cancer as it potentially fuels the tumor. Komar shares, "Chronic inflammation can produce molecules called cytokines, which stimulate the growth of blood vessels that bring oxygen and nutrients to the tumor. The process also may generate molecules called free radicals that further damage the DNA. These inflammation side effects may help sustain and fuel cancer growth."

Benefits of an Anti-Inflammatory Diet During Cancer Treatment

When looking for ways to keep chronic inflammation at bay, research consistently points to four key lifestyle factors: exercise, reducing stress, healthy weight management and getting balanced nutrition.1112 When it comes to nutrition and inflammation, this means including anti-inflammatory foods and excluding inflammatory foods.

One way to think about this is to adopt the mindset of crowding out the bad with the good; including as many anti-inflammatory, whole foods as you possibly can in your diet to weed out the inflammatory foods that can be especially damaging during cancer treatment.

Komar provides clarity on the role of anti-inflammatory foods during cancer treatment, saying, "Certain food components can affect inflammation pathways in your body. It is like a fire: what you eat can either put 'fuel' to the fire by eating many foods that cause inflammation or you can slow the fire by following an anti-inflammatory diet and lifestyle."

Making It Work in the Real World

On February 20, 2020, at the age of 38, Theresa Williams was diagnosed with triple-negative breast cancer, invasive ductal carcinoma, stage 3C. With no known family history of breast cancer and no breast cancer gene mutation, Theresa likes to say that she "hit the unlucky lottery."

As the COVID-19 pandemic hit, so did Theresa's treatment protocol. On March 11, 2020, she began 8 rounds of dose-dense chemotherapy, underwent a double mastectomy, had 25 rounds of radiation, endured a number of complications and in July 2021 underwent her final reconstructive surgery.

Theresa is now on a journey of healing and shares her story of hope, faith, gratitude and perseverance, along with the way in which she utilized the healing properties of food, both for comfort and to reduce inflammatory symptoms, during treatment. One of the challenges that comes with cancer treatment therapies is that they can make patients feel sick and tired, which can create issues in adhering to any type of diet.

To help solve this issue and to combat the side effects of her treatment, Theresa focused on a diet rich in variety with fruit, veggies, lean protein, herbs and spices, whole grains, nuts and seeds. She also found comfort and nutrition in teas and broths. "I sipped on broth or tea a lot! It had a dual purpose for me: It kept me hydrated, which is critical to battling side effects during treatment, and the warm tea was comforting—it felt like a hug in a mug."

Theresa shares that she especially enjoyed sipping Beyond Broth, as well as organic chicken broth and decaffeinated green tea. She would typically start her day with lemon ginger tea and also sipped peppermint tea with licorice and ginger-turmeric tea. Each of these varieties helped settle her stomach, and the ginger and turmeric have anti-inflammatory properties that were helpful with treatment side effects.

Theresa found that these foods provided her with nutrients and comfort, and they helped with mouth sensitivities, dryness and soreness caused by her treatments. "If I was having days where my mouth was dry, I would add in more tea and broths and stayed away from crispy foods. I would eat dishes that were soft and fluffy, like potatoes, eggs, grits or smoothies and even add in comforting soup dishes with soft veggies."

Theresa also adds that texture and temperature became challenging for her: "I had to eat lukewarm-to-warm foods due to mouth sensitivity." Her advice: "The type of food you may be able to handle during treatment may change over time. Keep trying, be flexible and focus on eating small portions slowly and frequently."

In addition to her nutrition choices, Theresa found that taking walks helped increase her appetite, practicing restorative yoga provided calm, and Epsom salt baths felt amazing to her sore and tired body.

The Bottom Line

If you or someone you love is going through cancer treatment, take care. Take care of yourself and take care of your body with practices that will reduce inflammation and enhance your treatment and recovery. Incorporating anti-inflammatory foods like berries, legumes and fish can help you maintain your strength and combat some of the side effects associated with cancer treatment.

Ask your doctor for a referral to an oncology dietitian to receive a nutrition treatment plan designed specifically for you. Registered dietitians will be able to work with your individual diagnosis to create a plan that works with your needs and preferences.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs