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5 Kidney-Friendly Superfoods to Add to Your Grocery Cart

January 09, 2024, 8:28am EST

Two people smiling and cooking

The term "superfood" is often thrown around with promises of miraculous benefits. The reality is more grounded: maintaining kidney health involves a thoughtful approach to nutrition. While these foods aren't magical solutions, they are perfect to include in a well-balanced diet. 

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  1. Cherries
  2. Shellfish
  3. Açai berries
  4. Eggs
  5. Chia and flax seeds

1. Cherries

Bowl of cherries

Cherries are a tasty source of fiber, vitamins, and antioxidants. Eat them raw or use in a number of sweet and savory dishes. 

Cherries are a superfood because they are:

  • A wonderful source of vitamin C, fiber, potassium, vitamin B6, and magnesium.
  • Packed with antioxidants that may reduce inflammation and support the immune system and heart health.
  • Helpful for sleep. Cherries contain phytomelatonin, an antioxidant that may contribute to a healthy sleep cycle.

Get a cherry barbeque sauce recipe.

2. Shellfish

Pot of shellfish

Shellfish come in all shapes and sizes–from crab, lobster, oysters, clams, shrimp, mussels, and scallops. Enjoy them as a main dish or add them to soups and salads for extra protein.

Shellfish are a superfood because they are:

  • Rich in iron, copper, zinc, and vitamin B12. 
  • Low in unsaturated fats and calories. 
  • Chock-full of omega-3 fatty acids and antioxidants.

Get a shrimp scampi recipe.

3. Açai berries

Bowl of fresh and bowl of powdered acai berries

Açai berries are flavorful fruits that have an earthy flavor similar to blackberries and raspberries with a hint of chocolate. These small but mighty barriers may help reduce symptoms of arthritis and protect against certain cancers.

Açai berries are a superfood because they’re: 

  • Full of anthocyanins and polyphenols, which have been linked to slowing certain cell damage and inflammation. 
  • A great source of nutrition. One cup of açai berries provides 11 grams of protein and 7.2 grams of fiber.
  • Easy to incorporate into your day. They come in powders, frozen fruit puree, and pressed juices. 

Get an açai berry smoothie bowl recipe.

4. Eggs

Bowls of white and brown eggs

Worried eggs will increase your cholesterol? Don’t! New research suggests the connection between eggs and blood cholesterol levels is weak. Eggs can be a healthy addition to your diet.

Eggs are a superfood because they’re:

  • An excellent source of high-quality protein containing all nine essential amino acids.
  • Full of vitamins A, D, E, K, folate, selenium, and B vitamins. They also contain choline—a crucial fat for proper cell function.
  • Naturally low in sodium and potassium. They do contain phosphorus. Speak with your healthcare professional if you have to watch your phosphorus.
  • Eggs can be enjoyed in various ways, from scrambled, poached, or hard-boiled. You can incorporate them into omelets, salads, and sandwiches. Add them to casseroles, meatloaf, or crab cakes for binding and increased protein.

Get an egg muffin recipe.

5. Chia and flax seeds

A spoonful of powdered chia and flax seeds

Flax and chia seeds are packed with nutrition but low in potassium, sodium, and phosphorus. Find them year-round at grocery stores and incorporate them into salads, smoothies, or baked goods for flax seeds and chia seeds

Chia and flax seeds are superfoods because they are:

  • A good source of omega-3s, which may help heart health.
  • High in antioxidants, which protect your body from damage and inflammation.
  • Rich in fiber. Fiber can help lower cholesterol, keep you feeling full, and support regular bowel movements and gut health.

Get a spiced raisin carrot tea bread recipe and a chia pudding with berries recipe.

Find more superfoods

Check here every month for new superfoods and find more kidney-friendly recipes

*This content is for informational use only and is not intended as medical advice or as a substitute for the medical advice of a healthcare professional.

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