Los kidneys They are one of the most important organs important parts of the bodyin charge of filter the blood to eliminate toxins and perform other essential functions. for your correct operationit is crucial to avoid excess fats, sugars and alcohol. The ideal is to carry a balanced diet and include food kidney friendly such as cabbage, red grapes, garlic, olive oil, cranberries and cauliflower.
Las kidney functions can be affected over the years, becoming slower, largely due to a poor lifestyle, chronic dehydration or alcohol abuse, among other factors.
A study published by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends a balanced diet to take care of the kidneys. The key is to choose foods full of nutrients, antioxidants y anti-inflammatory compounds which relieve kidney stress and promote healing.
Five key foods to heal the kidneys
The nutritional profile of these foods makes them ideal to help heal the kidneys when consumed daily:
He olive oil It is a source of healthy fat, mainly due to its monounsaturated fats (oleic acid) and antioxidants (polyphenols), keys to reducing chronic inflammationa key damage factor in the kidneys.
It is beneficial for cardiovascular health; Since kidney and heart problems go hand in hand, taking care of one helps the other. Another vital characteristic is that it is a source of fat low in phosphorus and potassiumwhich makes it ideal for kidney diets.
This condiment, in addition to adding flavor and aroma to foods, is rich in anti-inflammatory and antioxidant compounds that can reduce the kidney inflammation.
Scientific evidence suggests that regular consumption of SHE reduces markers kidney damage and protects cells. Garlic is a known promoter of cardiovascular healthhelping soften blood pressure. This is a key benefit, since the hypertension is a major catalyst for kidney injury.
Los blueberries They are the fruits with the greatest amount of antioxidants and flavonoidscompounds that reduce inflammation and protect the kidneys from injury.
The regular consumption of blueberries in the diet is related to better kidney function and a lower chance of developing kidney disease. Its unique composition helps eliminate free radicals before they can cause damage.
He cabbage contains a low amount of potassiummaking it one of the meals kidney friendly. Additionally, it provides a dose of vitamins K and C, along with fiber and folate, acting as anti-inflammatory and antioxidant champion.
Their high levels of antioxidants help neutralize free radicals that affect inflamed kidneys, encouraging repair and keeping damage at bay.
The cauliflower is another healthy food full of nutrients: its content of potassium is lowand is loaded with vitamin C, vitamin K, folate, and a generous amount of fiber.
This combination forms a powerful shield against inflammation and oxidative stress. Cauliflower supplies bioactive compounds that act as a protective shield for the kidney cellsand its regular consumption can accelerate the pathways of detox of the body.
Las red grapes are rich in polyphenols (compounds derived from plants), which research links to better renal blood flow and a decrease in inflammation.
These polyphenols act as a shield, leveling oxidative stress and protecting against damage from toxins and high blood sugar. The drecommended osis is uA handful of grapes or a modest glass of grape juice daily can provide a subtle improvement to general kidney health.
Cauliflower, Cranberry and Garlic Vinaigrette Salad Recipe
A simple way to take advantage of these kidney protective foods It is with this recipe, which includes several of the food recommendations. Furthermore, it is low in sodium and potassiumand high in flavor and fiber. This recipe combines garlic, the acidity of vinegar and the sweetness of cranberries, which elevate the flavor of the salad.
Ingredients
- For the Salad:
- 2 cups of florets cauliflower chopped (or cauliflower rice).
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- 1 cup of cabbage finely chopped (col)
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- 1/2 cup of blueberries fresh or frozen.
- 1/4 cup walnuts or pumpkin seeds (optional, if there is no phosphorus restriction).
- For the Garlic Vinaigrette (Powerful and Friendly):
- 2 tablespoons of extra virgin olive oil.
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- 1 tablespoon apple cider vinegar or lemon juice.
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- 1 small clove of garlic, finely chopped or grated.
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- 1/2 teaspoon Dijon mustard (low sodium).
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- A pinch of fresh chopped parsley.
Preparation Mode
- Cut and wash the florets cauliflower.
- Steam the florets briefly (about 3-5 minutes) to make them crisp-tender, or chop them very finely if you prefer to eat them raw.
- In a small bowl, mix the olive oilapple cider vinegar (or lemon), chopped garlic, mustard and pepper. The garlic will give it that touch! anti-inflammatory without going overboard!
- In a salad bowl or large bowl, toss the cauliflower, cabbage and the blueberries.
- Fold the vinaigrette over the salad just before serving.
- Mix well so that all the ingredients are emulsified.
- If using nuts or seeds, add them at this time.
- Garnish with fresh parsley.
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