Kidneys are essential organs, crucial for filtering waste from the body and regulating nutrient levels. Consuming more fruits is vital for maintaining kidney health. According to certified American nutritionist Jen Hernandez, a data analysis involving over 98,000 participants found that increased fruit consumption was linked to a 6% to 8% reduction in the risk of developing kidney disease.

However, when it comes to kidney protection, not all fruits offer the same benefits. Experts highly recommend the following six fruits for their unique compounds and properties.

Red grapes lead the list, positively impacting kidney health due to a special plant compound. Nutritionist Erin Hetrick states that red grapes contain the phytochemical resveratrol, which supports kidney health. Resveratrol is a powerful antioxidant that protects cells and reduces inflammation throughout the body, including in the kidneys. Notably, red grapes have less potassium than many other fruits, making them a smart choice for those monitoring this mineral. They make an excellent snack, can be sprinkled on salads, or enjoyed as a frozen treat.

Apples, a common fruit, are rich in anti-inflammatory properties and soluble fiber, which help lower cholesterol and blood glucose. Doctor Raeeda Gheewala, a sports nephrologist in America, highlights these dual benefits as crucial for diabetic kidney disease and hypertension. Since these two conditions are leading causes of kidney disease, dietary control, especially through apples' soluble fiber, helps protect kidney function, supports digestion, and promotes satiety.

Similarly, small berries like blueberries significantly impact kidney protection. According to Gheewala, blueberries are high in anthocyanins and vitamin C, offering strong antioxidant and anti-inflammatory benefits. Anthocyanins, the compounds responsible for blueberries' dark blue color, combat oxidative stress and inflammation that can damage kidney cells over time. Expert Hernandez adds, "Research indicates that people who consume more fruits like berries and apples have a 16% lower risk of chronic kidney disease due to the flavonoids from these fruits." Whether fresh or frozen, blueberries are an easy addition to breakfast, yogurt, or smoothies.

Lemons, a sour citrus fruit, offer unique kidney health benefits, particularly in preventing kidney stones. Doctor Gheewala states that this fruit provides citric acid, a substance that reduces kidney stone formation and enhances hydration, while also inhibiting calcium oxalate stone formation. Furthermore, adding lemon to water increases fluid intake, benefiting kidney function. Additionally, vitamin C in lemons acts as an antioxidant, protecting the body from harmful free radicals.

Hernandez also highly recommends pineapple. She states, "Pineapple is a kidney-friendly fruit I often recommend. It is rich in vitamin C, manganese, dietary fiber, and contains anti-inflammatory, antioxidant phytochemicals that support kidney health." Pineapple also contains Bromelain, an enzyme with anti-inflammatory properties. Like red grapes, pineapple has less potassium than many other fruits, which can be important for those monitoring potassium levels.

Finally, raspberries. For kidney nutritionist Alex Evink at Michigan Kidney Consultants, raspberries are among the fruits with the highest fiber content, offering 8 grams of fiber per one-cup serving. Evink explains, "Fiber is important for regulating blood sugar and promoting regularity. Stabilizing blood sugar is crucial for preserving kidney function in diabetic patients."

Since diabetes is a major risk factor for kidney disease, maintaining stable blood sugar levels through fiber-rich foods like raspberries helps protect kidney function over time. This berry also provides vitamin C, manganese, and antioxidants that combat inflammation.

Binh Minh (Source: Chosun, EatingWell)