The Hydrating Vegetable That Can Boost Your Kidney Health

Without healthy, functioning kidneys, your body can't operate efficiently. In fact, your kidneys contribute quite a bit to your overall wellness. As the Cleveland Clinic notes, they keep your blood clean, help ferry waste out of your system, and keep your internal fluids well-balanced.

Fortunately, you have two kidneys. (Who doesn't like having a backup for everything?) That's good, especially in case you lose a kidney or want to donate a kidney to a friend, family member, or someone in need. 

However, you can't assume that one or both of your kidneys will always work. According to the U.S. Centers for Disease Control and Prevention (CDC), around 14% of the United States population has chronic kidney disease. As a result, their kidneys work less effectively, which can lead to a higher risk of developing common cardiovascular diseases as well as premature death.

How can you boost your kidney health and prioritize your kidneys in general? One strategy is to eat foods that are known to promote better kidney health, including cabbage. In fact, cabbage contains plenty of nutrients that make it a valuable kidney-protecting choice.

You might not realize it, but cabbage is more than just another widely available cruciferous vegetable. Nutritional data offered by the U.S. Department of Agriculture (USDA) shows that one cup of chopped cabbage contains 82.1 grams of water, 2.22 grams of fiber, 35 milligrams of calcium, 151 milligrams of potassium, and 16 milligrams of sodium. That's pretty solid as a kidney-friendly food.

To learn more about the kidney-related benefits of eating cabbage, Health Digest turned to Registered Dietitian Jana Greene Hand of Helping Hand Nutrition. She's particularly keen on recommending cabbage as a regular ingredient based on two of its key nutrients. "In order to keep kidneys young and healthy, it's advised that we don't overload on sodium. For patients with kidney disease, potassium and protein can overtax the kidneys as well, which is why cabbage is an excellent choice," she explained.

Hand added that it's important to not underestimate other kidney-focused nutritional bonuses that come from consuming cabbage. "Whether boiled or raw, cabbage can help detox the kidneys since it is high in Vitamin C, folic acid, vitamin B6, and fiber," she said

A 2022 study conducted on rats and published in an issue of Biomarkers supports Hand's assertions. In the experiment, rats who were given cabbage juice for 28 days seemed to be better protected against lead-induced kidney dysfunction. The authors concluded that the underlying reason for the positive effect was cabbage's antioxidant capabilities.

In other words, it's time to eat up when it comes to cabbage. Even the National Kidney Foundation gives green and red cabbage a thumbs-up.

Of course, it can be tough to know how to fit cabbage into your diet if you've never really prepared or eaten it outside of the occasional dish of cole slaw. However, Hand has some recommendations for incorporating cabbage into your meal planning. If you're planning on serving it up raw, Hand suggests adding it to salads. She also advises using it as a condiment topping for other foods, such as fish tacos. Yet another way to move cabbage into the spotlight is to toss some into stir-fries. After all, cabbage can hold up to heat, making it good for cooking. (Alternatively, you could order "The Cabbage Cookbook," which concentrates on outlining various cabbage recipes.)

The only downside to cabbage can be its digestive effect. Healthline notes that some people — especially those with conditions like irritable bowel syndrome — may experience stomach discomfort, gas, and abdominal bloating after eating cabbage. Additionally, cabbage may interfere with the efficacy of certain drugs including blood thinners. Consequently, you may want to bring cabbage onto your plate in small amounts at first instead of eating too much of it too often until your body adjusts.