Second Thursday of March is celebrated as the world Kidney day. This year’s theme is “Kidney Health For All - Caring For People, Protecting the Planet”. Kidneys remove toxins and excess water from body. They regulate blood pressure, balance electrolytes, contribute to red blood cell production and help in maintaining bone health.
Diet can play an important role in protecting kidney function and preventing kidney stones from forming. Dietary habits like increased consumption of fruits, vegetables, and adequate fluid intake can reduce the risk of kidney stones, while high intake of sodium and animal protein may increase the risk.
Some dietary inclusion that can improve kidney health
Citrus fruits and lemon water
Contain citrate which prevents calcium from binding with oxalate to form kidney stones.
Berries
Blueberries and strawberries are rich in antioxidants and anti inflammatory compounds which help protect kidney cells from oxidative stress and inflammation.
Vegetables and plant based food
Studies indicate that higher intake of fruits, vegetables, dietary fibre, potassium, and magnesium is associated with a lower incidence of kidney stone formation.
Cauliflower, cabbage, and green leafy vegetables provide essential nutrients and antioxidants that help the body remove toxins and support kidney function.
Red bell peppers
They contain Vitamins A, C, B6, and lycopene which boost the immunity and have antioxidant properties.
Water intake
One of the most important factors. Increasing total fluid intake helps dilute minerals in urine, and reduce the likelihood of formation of stones.
Foods that should be avoided or limited
- High sodium diet- packaged food, instant noodles, canned meat
excess sodium can increase calcium in urine and contribute to stone formation.
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Oxalate rich food( in large quantities)- Spinach, beetroot, chocolate may contribute to calcium oxalate stones.
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Carbonated drinks - contain phosphoric acid, which has been linked to a higher risk of kidney stone formation.
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Excess animal protein- can increase uric acid levels and promote stone formation.
Maintaining a balanced diet, staying well hydrated, and limiting excess salt and processed foods can significantly support kidney health and help reduce the risk of kidney stones.
Are our daily habits helping or harming our kidneys?
MBH/PS