5 food and drink combinations that are good for both the liver and kidneys

Choosing the right combination of foods and drinks to support both the liver and kidneys is essential.

1. Steamed salmon + kale



Salmon is rich in omega-3 fatty acids, which have anti-inflammatory effects, reduce liver fat and protect kidney blood vessels. Meanwhile, cruciferous vegetables contain sulforaphane, a compound that has been shown to detoxify the liver and is a powerful antioxidant.

According to the American Liver Association, a diet with fatty fish 2-3 times/week reduces the risk of non-alcoholic fatty liver disease (NAFLD) by 25-30%.

Sulforaphane in kale reduces interstitial inflammation of the kidney and improves glomerular filtration function.

2. Red beans cooked with brown rice + artichoke tea

Brown rice provides complex carbohydrates, B vitamins and fiber; red beans are rich in vegetable protein, potassium and flavonoids. Combined with artichoke tea, a famous liver-supporting drink - this dish helps increase the excretion of toxins through urine and supports liver enzymes.

A diet containing red beans helps reduce uric acid and improve glomerular filtration in people at risk of chronic kidney disease. In parallel, the Journal of Hepatology International confirmed that artichoke extract helps reduce liver enzymes ALT, AST and increase the ability to regenerate liver cells.

3. Avocado + spinach smoothie

Avocado contains monounsaturated fats (MUFA) that are good for the liver and heart, along with vitamin E, a powerful antioxidant. Spinach is rich in natural nitrates and magnesium, which help improve blood pressure and blood filtration through the kidneys.

Combining these two foods in a sugar-free smoothie is a healthy choice.

Avocado helps reduce liver fat and improve insulin sensitivity. At the same time, spinach has been shown to reduce the risk of oxalate kidney stones when consumed in moderation (under 100g/day) thanks to its high potassium and antioxidant content.

4. Oatmeal + chia seeds soaked in water

Oatmeal is rich in beta-glucan, which helps lower cholesterol and supports liver function; chia seeds when soaked create a gel rich in soluble fiber and plant omega-3, which helps the kidneys excrete toxins and control blood sugar.

Beta-glucan in oats helps reduce chronic hepatitis and reduce fatty liver.

Omega-3 from chia seeds reduces kidney damage caused by inflammation and supports blood pressure control.

5. Beetroot juice + green apple



Beets are rich in natural nitrates, which help increase blood circulation, lower blood pressure and support kidney function; while green apples provide pectin - a soluble fiber that helps detoxify the liver and reduce blood cholesterol.

Juices from these two plants not only cool down the summer heat, but also have effective liver and kidney support value.

People who drank 250ml of beetroot juice/day for 14 days had an average 5 mmHg reduction in systolic blood pressure and improved glomerular filtration rate (eGFR). At the same time, pectin in apples helps eliminate excess bile acids, reducing the burden on the liver.