Eating the right foods can help improve kidney function and prevent many diseases.

The kidneys are vital for both men and women at any age. However, a fast–paced lifestyle, poor eating habits, overuse of painkillers, and prolonged stress are causing kidney-related illnesses to become increasingly common—and affecting younger people. Proactively protecting and improving kidney function through daily nutrition is an essential strategy everyone should follow.

Professor La Ngọc Trung (China) recommends eating the following three foods to prevent disease and support kidney function:

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1. Egg Whites

When kidney function declines, it becomes necessary to control protein intake because protein metabolism produces nitrogenous waste that puts stress on the kidneys. However, restricting protein too much can lead to malnutrition.

Egg whites are the solution to this dilemma. This pure protein produces the least metabolic waste, reducing the filtering burden on the kidneys, and is considered one of the highest-quality protein sources suitable for kidney patients. In traditional medicine, egg whites are neutral in nature, enter the lung and spleen meridians, nourish yin, and gently tonify qi—ideal for weak individuals who need nutrition without causing heat or dampness.

However, patients must always follow protein intake guidelines prescribed by their doctors or nutritionists to avoid overload.

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2. Winter Melon (Wax Gourd)

One of the most common signs of declining kidney function is edema and difficulty urinating, reflecting impaired fluid regulation in the body.

With its cooling properties and mild flavor, winter melon has long been used in traditional medicine for promoting urination, clearing heat, and reducing phlegm. Modern science also confirms that winter melon contains a high water content and compounds that support mild diuresis, helping the body eliminate excess water and reduce swelling effectively.

To optimize benefits and avoid side effects—especially for individuals who need to control potassium levels—it is important to peel, slice, and blanch winter melon before cooking. This helps reduce soluble potassium, making the dish safer for kidney health. Winter melon tea, soups, or stir-fried dishes are excellent choices to help the body eliminate excess water gently.

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3. Purple Cabbage (Red Cabbage)

Many studies show that chronic kidney disease is often accompanied by inflammation and long-term circulatory disturbances in the kidneys.

Purple cabbage is a powerful food against this. Its vibrant color comes from anthocyanins, a flavonoid antioxidant with potent anti-inflammatory effects. Anthocyanins help reduce kidney cell damage caused by prolonged inflammation and support blood vessel health. In traditional medicine, purple cabbage is believed to clear heat, nourish yin, and promote blood circulation.

Additionally, purple cabbage is rich in fiber, supporting digestive health, which indirectly helps stabilize potassium levels in the blood. To maximize antioxidant absorption, it’s best eaten as a washed raw salad or quick stir-fried, avoiding overcooking which reduces nutritional value and kidney-protective benefits.