Your diet is one of the first lines of defense when it comes to your health. It is common knowledge that we need to eat foods that support our body with the proper supply of nutrients. But researchers are learning more every day about the connection between inflammation and chronic disease, and the impact certain foods can have in these areas. Foods that are rich in antioxidants help to protect our body in various ways.

Whether you already suffer from chronic kidney disease or are simply trying to make sure your kidneys stay healthy, the following foods can go a long way to support your overall health. The healthy kidney diet includes:

Cauliflower

Cauliflower is one of those vegetables that is just plain fun. It is one of the go-to favorites in most raw veggie dishes and tastes delicious cooked, as well. Whether you eat it in a salad, bake it into a casserole, or just steam it with a
little butter, it is one of the most versatile foods around. For those following a low carb eating plan, cauliflower also makes a wonderful substitute for potatoes and for rice. This tasty little veggie is high in Vitamin C and a great source of fiber and folate. It is also full of compounds that help reduce damage to cell membranes and DNA.

Onions

People usually either love onions or hate them, but these lovely vegetables add flavor in so many ways to so many things, it is worth getting to know them better. Eat them raw on sandwiches or cooked up in almost anything. If they really bother you, dicing them up very small and cooking them very well makes them basically disappear in whatever food you are making, giving you the nutritional benefits without even noticing them. The wonderful onion is packed full of quercetin, a powerful flavonoid that protects against cancer and helps to reduce heart disease. It is also a fantastic source of chromium.

Cabbage

Versatile and delicious, cabbage is a bit of a wonder. Shredded, it is the main component to coleslaw. It cooks up beautifully, whether you boil it, steam it, or pop it in the microwave. Low cost and filling, cabbage is jam packed with phytochemicals that help protect against cancer while keeping your heart healthy. It is rich in Vitamin C, Vitamin B6, folic acid, and fiber, too. With all that going for it - not to mention Corned Beef and Cabbage for St. Patrick's Day - what's not to love?

Fish

Fish is, hands down, one of the best proteins you can eat. The best fish of all is fish that is naturally high in Omega 3 fat, also known as the heart healthy fat. Those types of fish include white albacore tuna, wild salmon, and rainbow trout, and the American Diabetes Association and the American Heart Association both recommend we all eat those kinds of fish at least twice a week. But all fish is known for being low fat and nutritious, so if you have a favorite in mind, feel free to enjoy!

Egg Whites

Although egg yolks are delicious, they are not always beneficial to people with kidney problems. But egg whites are pure protein and highly versatile. Cook them up in a sandwich or an omelet filled with delicious vegetables and enjoy some guilt free nutrition!

Cherries

One of the sweetest and tastiest fruits of the summer, cherries are amazing. Packed with antioxidants, they reduce inflammation in the body when eaten daily. Eat them fresh, bake them into a low sugar treat, or enjoy some fresh cherry juice for a tasty addition to your healthy kidney diet.

Red Grapes

Next to cherries, red grapes have to be one of the sweetest fruits. These ruby jewels are packed full of flavonoids that protect the heart and keep blood clots from forming. They also protect against cancer and increase blood flow. Whether you eat them fresh, juice them, or pop them in the freezer for an extra delicious treat, red and purple grapes are some of the healthiest fruits you can eat.

A healthy kidney diet includes an abundance of fresh fruits and vegetables in general. Apples, raspberries and strawberries are also incredibly healthy, but really, variety is the key. The more fresh food you eat, the happier your body, and your kidneys, will be!