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What vitamins are good for kidneys and liver*

The Nutrients That Help With the Liver & Kidney

Nutrients in fruits and vegetables support liver and kidney function

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Potassium

You need 4700 milligrams of potassium daily – more that most people actually eat – and you can reach your goals by loading up each meal with fruits and vegetables, especially bananas, tomatoes, raisins and spinach

Hello, sunshine! Vitamin D, which is usually made when your skin is exposed to the sun's UV rays, is linked to liver and kidney health Like potassium, vitamin D regulates your blood pressure, and maintaining healthy vitamin D levels may be key to preventing chronic high blood pressure – the condition that can damage your kidneys

If you have liver issues, getting vitamin D is especially important Not only does liver disease mean you're susceptible to a deficiency, but those low vitamin D levels also mean your liver issues may be more difficult to treat You need 600 international units of vitamin D each day, and fatty fish, egg yolks and mushrooms grown under UV light can help you reach your goal

You already know veggies and fruits are great for your overall health, and thanks to their vitamin C, they can benefit your liver, too Vitamin C has powerful antioxidant activity, which means it can neutralize toxic chemicals called free radicals that are produced as a normal side effect of your metabolism That protective effect is especially important in metabolically-active tissues like your liver, which produce free radicals at a higher rate than most other tissuesD in family psychology from Capella University.

Vitamin C also supports your kidneys It helps you make collagen, one of the structural proteins abundant in your kidney tissue, and, as a result, helps keep your kidneys strong The best way to get the C you need is by including fruits and veggies at every meal Even five modest half-cup servings of produce is enough to more than meet your daily needs, explains the Linus Pauling Institute

Eating for Liver and Kidney Health

While specific nutrients are important for overall liver and kidney health, there's no need to micromanage your diet If you eat a varied and balanced diet full of unprocessed foods, you'll get the nutrients you need Include vegetables and lean protein – like fish, eggs, poultry or legumes – at every meal, and limit your intake of saturated fat, sodium and sugar

If you have an existing kidney or liver issue, talk to your doctor before starting any new meal plan While diet may help control underlying medical issues, the wrong foods may also make them worse Your doc can recommend specific dietary guidance for your needs to help you eat healthy for life

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About the Author

Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech