hello Katherine from 00kidney Here welcome to our journey together to a better
kidney health There are 5 foods your kidneys are literally
STARVING FOR.
RIGHT.
NOW. mmmm
wow this is great!
because, you know, ABOUT 80% OF PEOPLE WITH KIDNEY problems HAVE ONE OR MORE VITAMIN or
mineral DEFICIENCIES.
And - clearly - it is very hard to improve the health of your kidneys if you cannot nourish
them properly.
These foods are really rich in the essential vitamins and minerals your kidneys are starving
for - absolutely essential to help your kidneys recover and repair!
And actually, as you can see on my stovetop, there's also a new kidney friendly recipe
I'm going to show you today.
So really a lot to talk about, let's start immediately!
our number 5 is a true superfood, let's see it:
and our number 5 is...
colorful Cauliflowers!
Oh, they look wonderful! There's regular cauliflower here, but also these beautiful orange and purple cauliflowers!
If you have seen some of these at your local farmers market, you may have been wondering
what they are and if they're healthy!
So, first of all, no, they're not painted!
What give them their colors are the special nutrients they contain!
Purple cauliflower gets its beautiful hue, from the presence of anthocyanins!
Anthocyanins are linked to controlling blood pressure, reducing damage to blood vessels
and protecting against heart disease.
Exactly what your kidneys need!
These powerful antioxidants are what make red wine healthy!
And you can get Anthocyanins from cauliflower too now!
Orange cauliflower, on the other hand, is rich in beta carotene, just like carrots!
And trust me when I say that your kidneys are really craving some beta carotene right
now: Beta-carotene, the water-soluble form of vitamin
A, helps the kidneys filter toxins out of the blood, according to several studies!
So, this one is great for your heart health and this one detoxes your kidneys.
But there's more: just like regular cauliflower, which is incredibly healthy, by the way, these
are also High in Choline - an essential nutrient that many people are deficient in.
This happens because not many foods contain choline.
Cauliflower, along with broccoli, is one of the best plant-based sources of the nutrient.
So, we have already found 3 essential nutrients your kidneys are starving for just in the
first bag!
But wait, there's more!
All Cauliflowers are packed with vitamin C, vitamin B6, folate, pantothenic acid, magnesium
and fiber.
Yes, this is an incredibly nutrient dense superfood!
As an added bonus, cauliflower is incredibly versatile and can be used to replace many
grains in your diet.
For example, you can use it to make cauliflower rice!
Now, the only downside of cauliflower, like for many, many nutrient dense superfoods is
its potassium content.
About 300mg per cup chopped, which roughly translates to 100grams.
It doesn't mean you cannot have cauliflower, though, just that you need some portion control.
Ok, time for our number 4: some people consider this food the cure for... everything.
But are they right?
Let's find out: Number 4 is...
Bone broth!
Bone broth is a real superfood - no debating it!
Got a tummy ache?
Drink some bone broth.
Trying to get rid of joint pain?
Can't do it without bone broth.
Want to improve your skin health?
Yeah, bone broth.
Seriously, if there's one food every person on the planet should be consuming more of,
it's bone broth.
And today, health-conscious people are not just using bone broth to make soups, sauces,
and gravies.
People are even drinking it to get these benefits every day.
And, there's also another reason why I have included this recipe in today's top 5.
Yes, this tasty broth contains something your kidneys and your body desperately need.
No, it's not calcium from the bones nor collagen.
What I have here today is a special recipe developed with the needs of people with kidney
disease in mind.
And it also comes with a great, unsuspected, health benefit.
So, let's see how to make it!
We’re going to use 2 tablespoons of apple cider vinegar
And then we’re going to use 4 carrots, 2 onions, some parsley
Then some celery aand chives, because I love spices!
And then we’re going to roughly chop the chicken
Then put everything inside this pot.
So, what's the reason for bone broth being in the top 5 of foods your kidneys are starving
for?
Well, the less known reason why bone broth has become a trendy beverage among the health
conscious, is because it's a tonic for the immune system!
Chicken soup contains a number of substances with beneficial medicinal activity.
And according to studies, people eating chicken soup experience a reduction in inflammation
that helps reduce symptoms of the common flu.
So, there's a reason why people have been making chicken soup for ages when they aren't
feeling well, and if that chicken soup is a bone broth, it is truly a healing food.
and add 2 tablespoons of apple cider vinegar And take the pot and put it on the stovetop
and let it cook for 24 to 48 hours Yes, I haven't got this wrong, this time is
required to extract nutrients from the chicken bones
Here we go!
This part was recorded the morning after We will now use a tablecloth and pass the
chicken broth to get just the liquid.
Repeat until you have strained all the liquid Our chicken broth is ready.
Next step.
Cover the bowl and put it inside the fridge When the fat rises to the top, it’s easier
to skim all the fat Then pass the liquid trough the strainer and
put it in a glass container.
Now guys, bone broth is great, but the next food here is going to be a shock for some
of you!
Let's see it!
Number 3 is...
Dried chickpeas!
Ok, ok, I know, they're rich in potassium! but wait, wait!
Don't go away yet!
There are good reasons why chickpeas are our number 3 today!
First of all, they're rich in many nutrients your kidneys are starving for!
Like Calcium.
There's about 6 percent to 8 percent of your daily requirement of calcium in one cup of
chickpeas.
Very important and very hard to get in a kidney diet.
But also, about 40 percent of your daily requirement of fiber.
Now, fiber deficiency is probably the most common deficiency: just about 5% of north
Americans reach their daily recommended intake of fiber.
And also, about 22 percent of your daily requirement of iron - very important as iron deficiency
is linked to anemia.
And, last about 70 percent of your daily requirement of folate, or folic acid.
Now guys, as usual talk to your doctor before adding any new food to your diet, if you have
kidney problems.
And while the incredible nutritional values of chickpeas are nothing new, what you may
not know is that you can ACTUALLY EAT CHICKPEAS as a part of a healthy renal diet.
Yes, I'm not crazy to recommend you eating a food today's guidelines are forbidding patients
from eating.
Because those guidelines may soon become outdated.
I'll show you why.
There's a fairly recent research published in the Journal of Renal Nutrition.
The journal of renal nutrition is what your dietitian should be reading every two months.
They research and publish about the diet for people with kidney problems.
According to them, these legumes have been shown to lower some markers of cardiovascular
disease and regulate blood sugar and insulin.
Heart health and blood sugar are basically the two most important things when it comes
to fighting kidney disease.
But there's more!
Researchers figured out a way to get rid of the potassium in chickpeas and still maintain
the health benefits!
And in just 3 very easy steps!
1 Let the legumes soak in a bowl of water for 12 hours or more (do it before your bedtime!).
2 Discard the soaking water (now full of potassium) and rinse the legumes well.
3 Cook them in a pressure cooker or boil in lots of fresh water.
And that's it!
According to Journal of renal nutrition, these 3 steps result in a potassium content reduction
of up to 80%!
So after soaking and cooking the final values of potassium are under 120 mg for a 100g portion
of chickpeas!
Incredible!
Ok, time for our number 2 now!
Oh, what do we have here!
Wait, is this canned food?
As our number 2?!?
Impossible!
Oh, wait, it's salmon!
And not just regular salmon, this is Alaskan wild sockeye salmon!
It is the king of salmon, when it comes to nourishing the kidneys.
It's one of those foods your body is really starving for.
Let's open the can, let's see why.
Now, this one is regular canned salmon.
And, don't get me wrong, canned salmon is very healthy, maybe even more than fresh salmon.
Salmon is probably the best protein source you can find.
Because even if you have to limit protein intake, the goal is always going to be High-quality
protein - but low protein intake.
So, high quality, low quantity.
And this is the highest quality protein.
An incredibly nourishing food.
Salmon is high in several B vitamins.
A 3.5-ounce (100-gram) of salmon contains serious amounts of all the vitamins of the
B group, thiamine, niacin, riboflavin, there's everything in salmon!
And there's also the most important vitamin, what I call the kidney vitamin: vitamin D3.
Now, there's just one problem with this one: we don't know where this salmon is from.
And, while almost all canned salmon is wild caught, if the origin of the salmon is not
listed on the label, it may be farmed.
Farmed salmon, of course, is a poor choice due to antibiotic use, toxins such as PCBs,
and pollution of waterways where the salmon are kept.
Not good for the salmon and not good for who eats it - especially in case of kidney problems.
This one is different.
Because it is Alaskan wild sockeye salmon.
Let's open the can.
You see, this one is more reddish than the regular one.
This means two things: first that your salmon is the wild stuff from North American waters.
So, it's not farmed.
Way less toxins in this one.
But you're not always going to find this one fresh, unless you live in Alaska.
This is why canned salmon may be really healthy for you.
Now, sockeye salmon are known for their bright red flesh and their bold, salmon-y scent.
They're the most flavorful (what some would consider fishy) of all the salmons.
What gives salmon the fishy taste is the omega 3s content.
Just this small 3.5 ounce serving packs a whopping 860mg of omega 3s!
This is one of the foods with the higher content of omega 3s in the world.
It's not just food, it's medicine!
And there's more, this is also the best source of vitamin d you can find.
This contains about 18 micrograms of Vitamin D3, that's 90% of the recommended daily intake!
Now, it is relatively easy getting enough vitamin C and vitamin A, but vitamins of b
group and especially Vitamin D are those people following a renal diet are more often missing.
How often?
Well, many people don't know this, but almost 80% of kidney disease patients have insufficient
levels of Vitamin D.
This is why I'm telling you that your kidneys are starving for this food!
time for our number 1 now!
And the number 1 is...
Okra!
Oh, another veggie with an impressive nutrient profile!
Exactly what you need to nourish your kidneys!
Okra, also known as Lady Fingers, is cultivated in warm and tropical climates and it's a popular
addition to gumbo - but okra can be eaten raw too, especially the smaller, more tender
pods.
Inside the pod are small, edible seeds.
Ok, but what's so special about okra?
Well, first of all it's packed with healthy nutrients, especially vitamins C and K1.
Vitamin C contributes to your overall immune function, while vitamin K1 can help with blood
clotting.
Okra is also rich in polyphenols, including flavonoids and isoquercetin, that may reduce
your risk of serious diseases, prevent inflammation, and contribute to overall health.
Now, another great benefit of okra for your heart and consequently for your kidney health
is mucilage, the substance that makes it slimy.
Turns out this thick, gel-like substance, binds to cholesterol in the intestines, reducing
its absorption.
Great to lower blood cholesterol levels!
So, a lot of benefits from such a small pod!
But I've kept the best benefit for last: according to a study, Okra may be very helpful in stabilizing
blood glucose levels and preventing kidney disease in people with diabetes.
According to this research, patients who ate okra daily had reduced signs of kidney damage.
So - while this one is healthy for everyone - in my opinion, okra is a must for people
with diabetes!
Okra is most commonly used in soups and stews.
The mucilage it contains acts as a natural thickener when heated.
But you can enjoy okra as a side dish too: just soak it in vinegar before cooking, so
it doesn't feel slimy.
And cook it at high heat, such as by sauteing for example.
Okra pods can even be eaten raw.
But either way you eat it - this is one the healthiest foods your kidneys are starving
for!
Ok guys, a new video is coming next Tuesday, 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 was our last one for today, thank you for watching!