Eat Dates for Digestion, Drink Plain Water for Kidney Health—and 3 More Nutrition Tips

Key Takeaways

• Eating three dates in the morning can support blood sugar and digestion throughout the day by providing fiber that slows the absorption of sugar and promotes regular bowel movements.
• A serving of peanuts is a good snack for stabilizing blood sugar because it contains protein, fiber, and healthy fats, but portion control is important to avoid added sugar or sodium.
• Drinking plain water helps your kidneys filter waste and prevents dehydration, which are essential for kidney health.

Making small adjustments to your diet could help your body in the long run. This week’s nutrition tips cover simple ways to support your kidneys, heart, and digestive system, from starting your morning with three dates to snacking on a handful of peanuts.

1. Start your day with three dates for better digestion ☀️

Dates are a naturally sweet source of both soluble and insoluble fiber. Theresa DeLorenzo, DCN, RD, a nutrition science professor at Russell Sage College in Troy, New York, told Verywell that eating three Medjool dates in the morning can help support your blood sugar and digestion.

Although dates are naturally high in sugar, their fiber can slow digestion, preventing sugar from being absorbed quickly into the bloodstream. DeLorenzo said that this can lead to a more gradual rise in blood sugar, rather than a sharp spike.

Fiber can also help you maintain regular bowel movements and manage cholesterol levels. 

2. Lower blood pressure levels with a cup of blueberries 🫐

Blueberries are another nutrient-dense, versatile fruit that you can add to your morning yogurt.

They can help with blood pressure control because they contain antioxidants that stabilize blood sugar and lower your cholesterol, supporting your cardiovascular health in the long term. 

Ashlee Bobrick, MS, RDN, a registered dietitian at the Ohio State University Wexner Medical Center, told Verywell that the most powerful compound in blueberries is anthocyanins, which can relax your blood vessels. This can then help blood flow more easily and lower your blood pressure.

3. Snack on peanuts or popcorn for managing blood sugar 🍿

Either a handful of air-popped popcorn or a serving of peanuts is a wise snack choice for managing blood sugar.

But you should go for popcorn if you’re looking for something lower in calories but high in fiber. Meanwhile, peanuts are higher in protein and in mono- and polyunsaturated fats, which can improve cardiovascular health.

Ultimately, peanuts have a bit of an edge in stabilizing blood sugar, since popcorn is high in carbohydrates.

For either option, portion control is important—and avoid peanuts or popcorn products with lots of added sugar or sodium.

4. Drink 8 to 10 cups of water a day for kidney health 🍵

Water is the best drink for your body’s filtration system, with your kidneys filtering waste from about 50 gallons of blood each day. Plain water can help remove waste from the blood into the urine, stopping kidney stones from forming. Water also prevents dehydration, which is essential for kidney health.

Other low-calorie drinks, such as black coffee, tea, and juice without added sugar, are also good options. Drinking about 8 to 10 cups of these beverages can help prevent kidney stones.

Depending on your health goals, though, plain water might be the best choice. 

5. Try green tea before bed to support your heart 🫖

Having some green tea before bed could support your heart’s health, as research suggests it lowers inflammation, cholesterol, and blood pressure.

Some studies have specifically found that drinking 3 to 5 cups of green tea daily lowered the risk of dying from heart disease. 

Despite the benefits of green tea, you should talk to your doctor about what other treatments are needed for managing your cholesterol, blood pressure, and other risk factors for heart disease. 

Source: www.verywellhealth.com