Healthy Eating

10 Healthiest Foods For The Liver and Kidneys

Healthiest Foods For The Liver and Kidneys Health
Written by Collins Nwokolo

The liver and kidney are two of the body’s most vital organs that help maintain your overall health. Any abnormality in these organs spell damage to the body, and severe damage to either of them can cause total body failure, possibly leading to death.

The liver is the body’s powerhouse because it helps break down toxins like medications, alcohol, and metabolism by-products. Also, it produces protein and bile to storing vitamins and minerals.

The kidneys help ensure fluid and electrolyte balance in the body by filtering waste products from the blood, which come out as urine.

These organs must be kept in the best shape to function correctly. One of the best ways to ensure that is by eating the correct type of food. Today, you will find out the ten healthiest foods to eat for your liver and kidney health.

10 Healthiest Food for Liver and Kidney

Below are seven of the healthiest foods for liver and kidneys. These foods are equally beneficial to the functioning of both organs.

1. Water

Water is vital as it is an essential drink for the body. Your body needs enough water because your kidney uses water to filter toxins out of your body and convert them to urine which is transported out of the body.

Also, the function uses water to transport the produced protein into the bloodstream, and water’s breakdown of toxins is aided. This is why doctors recommend taking at least eight cups of water daily. It is advised that every morning before eating anything, you should water.

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2. Berries

Berries are rich in antioxidants and helpful nutrients which protect the liver and kidney from damage. Also, they help improve the organs’ immune and antioxidant responses.

Berries such as dark berries, strawberries, raspberries, blueberries and cranberries are helpful to your organs. For instance, blueberries and cranberries contain anthocyanins, which have been linked to many health benefits, including keeping the liver and kidneys healthy.

You must include berries into your daily diet to ensure the health of your liver and kidney.

3. Dark leafy vegetables

Dark leafy vegetables such as spinach, chard and kale are excellent sources of fibres, vitamins, and minerals. Also, they contain protective compounds such as antioxidants that protect the body cells such as kidneys and liver. However, because this food is high in potassium, it may not be suitable for persons on dialysis.

4. Grapefruit

Grapefruit is rich in two primary antioxidants, naringenin and naringin, that help to protect the liver from injury. Also, Grapefruits contain a flavonoid called naringenin which is linked to reducing growth relating to kidney cysts which may affect or lead to liver damage.

Generally, grapefruit helps perform two functions in the body: protecting cells and reducing inflammation. It is also one of the best low potassium foods for kidney patients.

5. Coffee

Medical studies state that drinking coffee helps to reduce the risk of acute kidney injury. Also, coffee helps to increase the antioxidant levels in the liver, which decreases the rate of inflammation in the liver and lowers your risk of having fatty liver, liver cancer or any type of liver disease.

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Coffee is regarded as one of the best beverages you can drink to promote the health of your kidney and liver.  

It is beneficial to take two to three cups of coffee daily.

6. Apples

Apple is rich in a fibre compound called pectin. Pectin helps reduce the risk of having high blood sugar or high cholesterol, which contributes to kidney damage.

Apple also provides your liver with enzymes that help in liver detoxification which helps to ease the liver functioning.

7. Cabbage

Cabbages are also among the healthiest foods for the liver and kidneys.

Cruciferous vegetables like cabbage and  contain a compound known as indole which might help in preventing non-alcoholic fatty liver disease.

Cabbages are also high in vitamin K, vitamin C, vitamin 6, fiber, and folic acid, which makes them great for the kidneys. What’s more? They are also low in potassium.

Furthermore, a 2022 study found out that cabbage juice significantly alleviated lead-induced liver and kidney damage. Thus, cabbage has beneficial effects on both the liver and kidneys.

Foods To Avoid

For a healthy liver and kidney, it is essential you stay away or consume in small quantities, phosphorous rich foods. Examples of phosphorus-rich food are red meat, dairy products, seeds, and grains. Processed food also poses damage to your vital organs. If you must eat them, they should be in a controlled small quantity. Also, avoid smoking and alcohol as they introduce harmful toxins to your body that can damage your vital organs quickly.

8. Whole grains

Whole grains are one of the healthiest foods for both the liver and kidneys. They are low in phosphorus, which is important for people with kidney disease as too much phosphorus can be harmful to the kidneys.

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Whole grains also contain important nutrients like B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. These nutrients are important for liver health as they can help protect the liver from damage and reduce inflammation in the body.

Examples of whole grains include brown rice, quinoa, whole wheat, barley, and oats.

9. Garlic

Garlic has been shown to have liver-protective properties and can also help reduce inflammation in the body. Garlic contains sulfur compounds that can help activate liver enzymes responsible for flushing out toxins from the body. In addition, garlic has antibacterial and antiviral properties that can help protect the liver from infections.

10. Olive oil 

Olive oil is a healthy source of fat and is phosphorus-free, making it a great option for people with kidney disease. It is also high in antioxidants and anti-inflammatory compounds, which can help protect the liver from damage and reduce inflammation in the body.


The liver and kidney are two essential organs of your body that you shouldn’t joke with. Make sure you eat these healthiest foods for the liver and kidneys as often as you can. In addition, try as much as possible to maintain an active life, as staying fit positively affects both your vital organs. 

About the author

Collins Nwokolo

Collins Nwokolo is a passionate blogger and an amazing writer. He is a health and fitness enthusiast who loves sharing helpful information to people.

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