The kidneys work tirelessly every day, without complaining. They filter almost 50 liters of blood daily and eliminate over 1.5 liters of waste and excess water, which we excrete through urine. Although small in size (each about the size of a fist), they perform one of the most crucial functions in our body. Yet, we often forget about them until problems arise. One of the silent enemies of your kidneys is the acidity of the body, which can be triggered by what we have on our plates daily.

What Does Acidity Mean and How Does It Occur?

When we consume too much meat, cheese, eggs, and products made from white flour, we put a significant strain on our bodies. Such foods have what is called an acidic effect, meaning that after digestion, substances are produced in the body that acidify the internal environment. The body has its defense mechanisms, mainly by balancing acidic and alkaline substances. However, prolonged acidity can burden the kidneys.

Body acidity (metabolic acidosis) means that the body fails to maintain the natural pH balance in the blood. And since it is the kidneys that must eliminate the excess acids, prolonged strain can lead to damage and even chronic kidney disease.

According to the World Health Organization, estimates show that today over 850 million people worldwide have kidney problems. In the EU, every tenth adult already shows signs of reduced kidney function. The culprits? Often improper diet, lack of exercise, stress, dehydration, and above all – insufficient intake of fruits and vegetables.

What Did the Research Show?

In the USA, researchers conducted an interesting study involving 71 individuals with initial kidney problems. They offered two types of diets: one based on fruits and vegetables and the other on a regular diet high in protein and low in fiber. They found that the group consuming more fruits and vegetables significantly reduced body acidity. This indicates that the kidneys had less work and suffered less damage.

This study was published in the Clinical Journal of the American Society of Nephrology, which is a highly credible source. They highlighted that consuming fruits and vegetables has an alkaline effect - balancing the body's pH and protecting the kidneys from overexertion.

What is the Alkaline Effect?

When we talk about the alkaline effect, we mean that after digestion, certain foods in the body act as mild antidotes to acidic residues. The most alkaline effect is found in: spinach, broccoli, bananas, apples, avocados, lemons, cucumbers, and melons. Interesting, isn't it? Even though lemons taste sour, they have an alkalizing effect in the body!

Therefore, even baking soda, a simple substance often used in baking, is sometimes prescribed by doctors to neutralize acids in severe cases of acidity. But instead of tablets, we can assist our bodies with natural food - fresh, seasonal, and rich in nutrients.

How Much Fruit and Vegetables Are Enough?

According to the European Centre for Disease Prevention and Control, it is recommended that we consume at least 400 grams of fruits and vegetables per day, which equals around 5 portions daily. Does this mean you have to chew on salad all day long? Not at all. It is sufficient to have an apple or a banana in the morning, a vegetable dish for lunch, and a creamy vegetable soup in the evening. And maybe a handful of nuts for dessert.

Furthermore, fruits and vegetables are rich in fiber, vitamins, and minerals that aid the kidneys in cleansing. Potassium, found in bananas and tomatoes, helps regulate blood pressure, while magnesium relaxes muscles and prevents the formation of kidney stones.

What Do the Numbers Say?

One of the largest analyses published in the scientific journal BMJ showed that regular consumption of fruits and vegetables reduces the risk of chronic kidney disease by 21%.

In a study from 2020 analyzing the diets of over 14,000 people, they found that those eating the least amount of vegetables had a 33% higher risk of kidney failure.

A study from Harvard University revealed that individuals consuming 5 portions of fruits and vegetables daily live on average 3 years longer, with a 30% lower risk of heart and kidney diseases.

What Happens If You Don't Eat Enough Fruits and Vegetables?

The lack of these foods leads to a gradual, silent burden on the kidneys. Many people are unaware of problems until they experience back pain, fatigue, swollen legs, or high blood pressure. These symptoms are often wrongly attributed to age or stress. However, the root cause may lie deeper, in our diet.

If the body is constantly acidic, acidic metabolites accumulate, which can eventually lead to kidney acidosis. This condition occurs when the kidneys can no longer eliminate acids. The result is increased fatigue, muscle loss, bone pain, and accelerated aging of internal organs.

How Can You Take Care of Your Kidneys?

Let us share a secret known to wise grandmothers: what is good for the liver and intestines is good for the kidneys too. Therefore, we recommend the following:

Enjoy warm vegetable soup every day, especially in colder months. Soups made from leeks, carrots, celery, and squash gently detoxify the kidneys.

Drink nettle or dandelion tea throughout the day. These two plants are known for purifying the blood and promoting kidney function.

Eat cooked buckwheat at least three times a week, as it acts as a gentle cleanser for kidney channels.

And have a day without meat and dairy products at least once a week. Your body will thank you.

Natural Remedies from Folklore

In traditional medicine, kidneys have always been associated with water, movement, and silence. They say that kidneys dislike stress, so it is essential to give them rest.

Another beneficial plant is horsetail, which contains plenty of silica and helps strengthen the connective tissue around the kidneys. In traditional Chinese medicine, kidneys are seen as a source of life energy and should be regularly reinforced with appropriate diet and warmth – avoid cold in the lower back region!

Conclusion

If you aim for a long, healthy, and vibrant life, one of the most important things you can do for your body is to consume more fruits and vegetables daily. It doesn't have to be expensive superfoods from distant lands. Regular apples, red beets, carrots, broccoli, or cabbage are true nutrient treasures. Your kidneys will be grateful.

And so will your heart, liver, digestion, and skin ...

And the next time you look at your plate, ask yourself: have you given enough green nutrients to your kidneys today?