The kidneys play a vital role in filtering waste and removing toxins from the body, a function often overlooked. Therefore, incorporating the right foods to support kidney health and prevent chronic kidney disease is crucial.

Several fruits are not only rich in vitamins and minerals but also packed with antioxidants, which help reduce oxidative stress and inflammation, thereby improving overall kidney function. Some also help prevent kidney stones, thus supporting long-term kidney health.

Here are some kidney-friendly fruits that can naturally boost function and protect your kidneys:

Blueberries

Blueberries are rich in antioxidants, especially anthocyanins, which help combat oxidative stress and reduce inflammation in the kidneys. Regularly eating blueberries can help slow kidney damage and improve overall kidney health.

A 2025 study titled "Effects of blueberry supplementation on mitigating age-related kidney dysfunction in mice" found that supplementing with blueberry extract helped reduce age-related kidney changes, oxidative stress, and inflammation in mice, thus preserving kidney function and structure.

At the same time, blueberries are also low in potassium, making them a safe fruit choice for most people with kidney problems. So, add some blueberries to your daily diet to combat inflammation and naturally improve kidney function.

Cranberries

Cranberries are known for their ability to prevent urinary tract infections (UTIs), which indirectly supports kidney health.

A 2023 updated meta-analysis published in JAMA indicates that cranberry products, including juice or capsules, reduce the risk of symptomatic, confirmed UTIs in several groups, according to results published in the Cochrane Database of Systematic Reviews. This, in a way, reduces the burden on the kidneys.

In addition, regular cranberry consumption can help maintain urinary tract and kidney health. They also contain antioxidants that help fight inflammation and oxidative damage.

Apples

Apples are rich in fiber, vitamin C, and anti-inflammatory compounds. According to the National Kidney Foundation of America, apples are good for the kidneys thanks to their antioxidant and fiber content, and low potassium levels, which help reduce inflammation and support kidney detoxification.

Regularly eating apples also helps naturally lower cholesterol, thereby reducing stress on the kidneys. So, add apples to your daily diet to support your kidneys and overall health.

Apples are a good fruit for the kidneys thanks to their antioxidant and fiber content, and low potassium levels, which help reduce inflammation and support kidney detoxification. Photo: Bao Bao

Red grapes

Red grapes are rich in flavonoids and antioxidants, including resveratrol, which help reduce inflammation and oxidative stress in the kidneys. A 2024 study on mice showed that long-term grape consumption improves kidney health and increases resistance to kidney fibrosis and related damage.

Meanwhile, another study conducted on mice showed that grape consumption can protect the kidneys from damage caused by chronic diseases like diabetes and high blood pressure.

The flavonoids and antioxidants in red grapes help naturally improve cardiovascular health, which indirectly supports kidney function. Red grapes also contain low levels of sodium and potassium, making them suitable for a kidney-friendly diet.

Pomegranates

Pomegranates are a rich source of antioxidants, vitamins, and polyphenols that help reduce inflammation and oxidative damage in kidney tissue. A 2023 study published in the journal Oxidative Medicine and Cellular Longevity showed that pomegranate juice can help protect the kidneys from damage caused by chronic diseases.

Pomegranates also promote better blood circulation and improve cardiovascular health, which benefits kidney function. So, regularly incorporate pomegranates into your diet, either as seeds or as juice (unsweetened).

My Y (According to Times of India)