When it comes to maintaining overall health, you probably don’t immediately think about your kidneys. But they are essential to well-being. This pair of organs eliminates waste from the body while ensuring that water, salts and minerals are balanced in your blood. The kidneys also produce hormones that create red blood cells, control your blood pressure and maintain your bone health.

The kidneys are constantly working and can therefore be overworked without you warning them. Roughly one in seven American adults has chronic kidney diseasewhich can cause waste and fluid buildup in your body. Your risk of CKD is partly linked to the foods you eat. Eating the wrong foods can increase your risk, while filling your diet with nutrient-dense foods can keep your kidneys healthy.

Add these 13 foods to your daily meal rotations to nourish your kidney health. While you’re at it, see what foods can protect your heart, feed your mind And make you happy.

1. Oily fish

Fish provides protein and when you choose an oily fish like tuna, salmon or trout, you are also consuming omega-3 fatty acids. Omega-3 fats may help reduce levels of fats (triglycerides) in the blood and may also lower blood pressure, depending on the National Kidney Foundation.

If you have CKD, you may need to monitor the phosphorus and potassium levels of the fish you choose. The National Kidney Foundation has a table you can use to determine levels in specific types of fish. However, it is best to consult your doctor.

2. Cabbage

This nutrient-rich vegetable is low in potassium and sodium while containing fiber, vitamins C and K and more.

Plus, cabbage is versatile. You can use it in salads and salads, but you can also use it as a wrap for tacos, sandwiches and more.

3. Peppers

Like cabbage, peppers contains lots of good nutrients with low levels of potassium. With them you get vitamins B6, B9, C and K, as well as fiber. They also provide antioxidants.

You can slice them and eat them with dips or roast them and add them to dinner.

Learn more: 8 Things Your Body Tells You About Your Vitamin Intake

4. Cranberries

Cranberries help prevent urinary tract infections. These usually stay in your bladder and can travel up to your kidneys, making kidney problems worse. Fortunately, consuming cranberries regularly can help you avoid this unfortunate situation.

More, cranberries contain antioxidants that can help fight inflammation and may improve your heart and digestive health. Turns out, these tart berries aren’t just for the Thanksgiving table.

5. Blueberries

We’ve talked about some of the best foods for your kidneys, but you can go further. The question is: what foods help repair the kidneys? Blueberries deliver.

With high levels of antioxidants and plenty of vitamin C and fiber, blueberries are overall healthy. They can also help reduce inflammation and promote bone health, preventing some of the problems that can occur with CKD.

6. Dark Green Vegetables

There are many reasons to turn to dark, leafy green vegetables like spinach or kale. They provide so many nutrients that they can help you get essential vitamins and minerals, as well as provide immunity-boosting benefits.

Be aware that green vegetables can contain a decent amount of potassium. If you have CKD, talk to your doctor before adding more to your diet.

7. Olive oil

Rich in antioxidants and healthy fatty acids, olive oil can improve your overall well-being. A Harvard University study found that olive oil can reduce cholesterol levels and the risk of cardiovascular disease, dementia and certain types of cancer.

Beyond all that, it can help you add flavor to dishes without resorting to salt or butter.

To get more antioxidants, choose unrefined or cold-pressed, virgin or extra virgin olive oil.

8. Garlic

Another antioxidant-rich and anti-inflammatory food, garlic also contains a specific compound called allicin. For people with CKDAllicin – an active compound found in garlic – worked just as effectively to help protect kidney health as a prescription medication. If you’re looking for the best foods for your kidneys, garlic has to be on the list.

Plus, it’s a great way to add flavor when you’re skimping on salt.

9. Onions

From the same family as garlic, onions gives you another great, salt-free way to add flavor (bonus points if you saute them in olive oil). Onions also provide important nutrients like vitamins B6 and C, manganese and copper.

They also contain quercetin, a chemical that may help your body fight cancer, and organic sulfur compounds that may reduce the risk of high blood pressure, stroke, and heart disease.

10. Cauliflower

Cauliflower provides crunch, combined with lots of vitamins C, B6, B9 and K, as well as fiber. It also contains compounds that your body can use to neutralize certain toxins – a great help when your kidneys aren’t doing their best job of filtering.

Cauliflower, however, contains potassium and phosphorus. So even though it’s on the list of kidney-friendly foods, people with CKD may want to moderate their intake.

11. Egg whites

Egg whites are particularly recommended for people suffering from kidney problems. They allow you to increase your protein levels, which can be important in advanced CKD, especially if you are on dialysis.

12. Arugula

Rocket is full of nutrients your body needs like magnesium, iron, calcium, and vitamins A, B9, C, and K. Plus, it’s rich in antioxidants and contains glucosinolates, which can help your body protect itself against various types of cancer.

You can eat arugula raw (it’s a great salad base), but you can also sprinkle it on whatever you’re making. It is excellent on pizzas, in omelettes and with pasta for example.

13. Apples

Apples provide cancer-fighting quercetin and fiber that can help keep your cholesterol and blood sugar levels at healthy levels. They contain a lot of antioxidants.

Best of all, they’re easy to incorporate into your diet. Leave a bowl of apples on your counter and you’ll have a kidney-healthy grab-and-go snack whenever you need it.