Moneycontrol News, August 9, 2023
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Consuming foods rich in dietary calcium can help prevent kidney stones. Adding adequate natural calcium to your diet not only supplies the body with the mineral but the proteins and probiotics present in these foods also help to process calcium effectively
Including low-fat dairy products, such as milk, yoghurt, and cheese, in your diet can provide a good source of dietary calcium. Aim for moderate consumption, around 800-1200 mg of calcium per day, to support your bones and discourage the formation of kidney stones
Cruciferous or green leafy vegetables like broccoli, kale, and Brussels sprouts are excellent additions to a kidney stone-friendly diet. Not only are they rich in dietary fibre and antioxidants, they also contain compounds that may help inhibit the formation of kidney stones
Their high-magnesium content can bind to oxalate, reducing its absorption in the body. Enjoy these veggies as part of your meals to support your overall health and kidney stone prevention
Citrus fruits, such as oranges, lemons, and grapefruits, are renowned for their high-citrate content. Citrate plays a significant role in preventing kidney stone formation by inhibiting crystal growth and promoting their dissolution
Including these fruits in your diet can help increase urinary citrate levels, making it harder for stones to form. Squeeze fresh citrus juice over your salads, drink lemon water, or snack on oranges to harness the benefits of citrate
Vitamin D is crucial for calcium absorption, which in turn influences the health of your bones and kidneys. Foods like fatty fish (salmon, mackerel), fortified dairy products, and egg yolks are excellent sources of vitamin D
A balance between dietary calcium and vitamin D intake is essential, as vitamin D helps your body utilise calcium effectively, reducing the risk of calcium-based kidney stones. Additionally, spending time in sunlight can stimulate your body's production of vitamin D
If you're looking to cut back on animal protein, opt for plant-based sources like legumes, beans, lentils, and tofu. Plant-based protein not only provides a wealth of essential nutrients but also tends to be lower in purines, compounds that can contribute to uric acid stones
Uric acid stones form due to an accumulation of uric acid in the urine and can be reduced by choosing plant-based protein options
Staying hydrated is a cornerstone of kidney stone prevention. Drinking plenty of water throughout the day helps flush out toxins and minerals that can crystallise into stones
Consuming foods with high water content, such as watermelon, cucumbers, berries, and celery, contributes to your overall hydration. These foods not only provide water but also contain valuable vitamins and minerals that support kidney health