Cheap snacks that support liver and kidney function

(Dan Tri) - Not all snacks are harmful. If you choose correctly, some snacks can help improve liver and kidney function and support long-term health.

In the general psychology, snacks are often labeled as “unhealthy” because they contain a lot of sugar, salt, and bad fats. However, according to research published in the World Journal of Hepatology, a diet rich in plants, low in saturated fat, and rich in antioxidants can reduce the risk of liver and kidney damage by up to 35%.

Below are some simple, easy-to-find snacks that are good for the body's two most important detoxification organs:

1. Almonds, walnuts and nuts

Choose roasted seeds, without salt or sugar (Photo: Getty).

Almonds, walnuts and cashews are all snacks rich in unsaturated fatty acids, especially omega-3, which are known for their anti-inflammatory, blood lipid-lowering and blood vessel-protecting properties.

By reducing chronic inflammation, which contributes to the decline of liver and kidney function, nuts have a positive impact on overall health. A small handful of nuts a day not only supports the cardiovascular system but also improves lipid metabolism, reducing the burden on the liver and kidneys.

However, experts recommend choosing roasted seeds without salt or sugar, because salt can increase pressure on the kidneys, while refined sugar can easily increase triglycerides and liver fat.

2. Low-fat yogurt combined with fresh fruit

Not only a popular dessert, low-fat yogurt is also a source of natural probiotics that help balance intestinal bacteria, a factor closely related to kidney function.

Low-fat yogurt is a natural source of probiotics that help balance intestinal bacteria (Photo: Getty).

Gut bacteria play an important role in metabolizing toxins. When the microbiome is healthy, the liver and kidneys take some of the load off of removing waste from the body.

Combining yogurt with antioxidant-rich fruits such as blueberries, strawberries, or kiwis helps increase vitamin C, fiber, and flavonoids. These compounds protect liver cells, reduce oxidative stress, and thereby reduce kidney damage.

3. Roasted soybeans and dried tofu

Considered an ideal source of plant protein, soybeans have long been shown to benefit the liver and kidneys.

Roasted soybeans are a very healthy snack (Photo: Getty).

An analysis published in The American Journal of Clinical Nutrition showed that soy protein helps reduce fat accumulation in the liver and reduces blood filtration pressure on the kidneys compared to animal protein.

Crispy roasted soybeans or fat-free dried tofu are ideal options for those looking for a convenient and healthy snack. They help create a feeling of fullness, limiting the consumption of processed snacks high in sodium and saturated fat. These are the “silent enemies” of the liver and kidneys.

Eat right, eat enough, eat smart

Although the above snacks are beneficial for the liver and kidneys, consumers still need to pay attention to dosage and preparation. Consuming too many nuts or using sweetened yogurt can be counterproductive.

Instead, prioritizing whole, additive-free foods and combining a balanced diet with physical exercise is key to keeping your liver and kidneys functioning properly.

The liver and kidneys are two organs that work silently day and night to detoxify the body. Choosing the right snacks every day not only satisfies your taste buds but also shows your concern for your long-term health.

Source: https://dantri.com.vn/suc-khoe/nhung-mon-an-vat-gia-re-ho-tro-chuc-nang-gan-than-20250918070415071.htm