Common vegetables that support healthy kidneys in daily meals
Stir-fried garlic chives with shrimp. Illustrative image.
Kidneys are made up of over a million nephrons, functioning as a two-step filter for the blood. The glomeruli filter blood, and the renal tubules return beneficial substances back to the bloodstream, removing unneeded materials as waste and water to form urine.
Water helps this system run efficiently. When properly hydrated, the kidneys can easily filter out waste, excess vitamins, and minerals from the body by excreting them through urine.
According to Herbalist Nguyễn Tùng Lâm from Đỗ Minh Đường pharmacy, besides drinking enough water, certain foods such as the vegetables below are also beneficial for kidney health.
1. Garlic chives tonify the kidneys
In traditional medicine, garlic chives are known as a kidney-tonifying vegetable due to their strong ability to replenish yang qi. Garlic chives are pungent in taste and warm in nature, functioning to warm the center, promote qi circulation, and disperse blood stasis. In particular, chive seeds are a key ingredient in remedies for nocturnal emission and impotence, helping strengthen men's vitality. It is recommended to cook chive leaves stir-fried with pork liver or peeled shrimp. This combination is not only flavorful but also optimizes the ability to enhance male vigor.
According to studies, polysaccharide extract from chive leaves (CCP) can improve renal function in mice with adenine-induced chronic kidney failure. The protective mechanism may be linked to the antioxidant, anti-inflammatory, and anti-fibrotic activities of CCP.
2. Broccoli
A healthy renal system must first be a clean renal system. Broccoli acts as a natural filter that helps reduce the burden on this organ. Broccoli supports diuresis and effective electrolyte balance. Powerful antioxidant compounds in this vegetable help prevent kidney stone formation and protect kidney cells from the effects of aging.
3. Watercress for detoxifying and promoting urination
Watercress is a food that supports blood purification and promotes excretion thanks to its numerous essential minerals. It helps enhance blood flow to the kidneys and supports the natural elimination of toxins through the urinary tract without putting undue stress on the glomeruli.
Use it in soups or salads (ensuring safe, clean produce) to provide fresh fiber and minerals for the body. Although watercress is great for diuresis, it contains oxalates; those with a history of oxalate kidney stones should consume it in moderation.
Note: Individuals with chronic kidney disease or kidney stones should consult a physician regarding the potassium and phosphorus content in cruciferous vegetables.