Eating the right foods can play a major role in improving kidney function and preventing a range of illnesses.

The kidneys are vital organs for both men and women at any age. However, today’s fast-paced lifestyle, unbalanced eating habits, overuse of painkillers, and prolonged stress have caused kidney diseases to become increasingly common — and alarmingly younger. Proactively protecting and supporting kidney function through daily nutrition is an essential strategy everyone should adopt.

Professor La Ngoc Trung (China) recommends adding the following three foods to your diet to help prevent disease and strengthen your kidneys:

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1. Egg Whites

When kidney function declines, controlling protein intake becomes crucial because protein metabolism produces nitrogenous waste, which puts pressure on the kidneys. However, restricting protein too much can lead to malnutrition.

Egg whites provide the perfect solution. This pure form of protein creates the least metabolic waste, easing the burden on the kidneys. They are also one of the highest-quality, most kidney-friendly protein sources available.

In traditional medicine, egg whites are considered neutral in nature and are believed to nourish yin and boost qi gently — ideal for those who need nutrition without causing internal heat or dampness.

However, patients should always follow the protein intake recommended by their doctor or dietitian to avoid unwanted overload.

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2. Winter Melon (Ash Gourd)

One of the most common signs of declining kidney function is swelling and difficulty urinating — indicators of impaired water regulation in the body.

With its cooling nature and subtle flavor, winter melon has long been valued in traditional medicine for its diuretic and heat-clearing properties. Modern science also supports this: winter melon contains a high water content and natural compounds that promote mild diuresis, helping the body eliminate excess fluids and reduce swelling.

Important note:
For people who need to monitor potassium levels, it’s best to peel, slice, and blanch winter melon briefly before cooking. This helps remove some of the potassium that dissolves into the water, making it safer for kidney health.

Winter melon tea, soups, or stir-fries are all excellent choices for gently helping the body release retained water.

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3. Purple Cabbage (Red Cabbage)

Research shows that chronic kidney disease is often accompanied by inflammation and long-term circulatory issues in the kidneys.

Purple cabbage is a powerful ally against these problems. Its vibrant color comes from anthocyanins, a flavonoid with strong anti-inflammatory and antioxidant properties. Anthocyanins help reduce kidney cell damage caused by chronic inflammation and support healthier blood vessels.

Traditional medicine also considers purple cabbage cooling and yin-nourishing, while promoting blood circulation.

Additionally, purple cabbage is high in fiber, which supports gut health — and a healthier digestive system helps better regulate potassium levels in the blood.

To preserve its antioxidant benefits, it’s best consumed as a washed-raw salad or lightly stir-fried. Avoid prolonged cooking, which can reduce its nutritional value.