Fatty fish, berries, olive oil and green leafy vegetables are good foods for liver and kidney health. (Photo: iStock)

The liver and kidneys are two internal organs that play a key role in detoxification, blood filtration and regulating important physiological functions of the body.

However, unhealthy living habits, unscientific diet or polluted environment can cause the liver and kidneys to work too hard, leading to many serious health problems.

The good news is that by adjusting your daily menu with natural foods, you can absolutely help this "duo" be healthier and function more effectively.

Below are 12 foods that nutritionists recommend you add regularly to support liver and kidney health that you can easily add to your daily menu.

1. Garlic - "Silent bodyguard" for liver and kidney

Garlic contains sulfur compounds, allicin and selenium which have strong anti-inflammatory and antioxidant properties. Garlic helps the liver detoxify, reduce fat, and also supports the kidneys in filtering blood effectively.

How to use: You can add garlic to stir-fried dishes, eat garlic soaked in vinegar, or drink warm garlic water mixed with honey in the morning to gently cleanse the liver and kidneys.

2. Green leafy vegetables - Natural filters for the body

Vegetables such as spinach, kale, and collard greens are rich in vitamins A, C, and E, along with antioxidants and fiber, which help reduce the accumulation of toxins, aid digestion, and reduce the burden on the liver.

How to use: Stir-fry with garlic, make salad or green vegetable juice every day is a great choice.

3. Berries - Antioxidant Boost

Strawberries, blueberries, and raspberries are rich in anthocyanins and vitamin C, which help reduce inflammation and prevent damage to liver and kidney cells caused by free radicals. Some studies have shown that cranberry supplementation also helps improve fatty liver.

How to use: Eat fresh, make smoothies or add to morning yogurt.

4. Coffee - Unexpected benefits for the liver

Few people know that coffee contains antioxidants that help reduce liver enzymes and the risk of cirrhosis and liver cancer. Drinking coffee regularly also helps the liver detoxify effectively.

How to use: Drink 1-2 cups of black coffee without sugar every day in the morning after eating or before 3pm to avoid affecting sleep.

5. Fatty fish - Omega-3 for healthy liver and kidneys

Salmon and tuna are rich in omega-3 fatty acids, which help reduce inflammation, lower blood pressure, and limit fatty liver. Omega-3 also helps protect kidney function against cardiovascular disease.

How to use: Prioritize steamed, pan-fried or grilled fish, avoid frying in oil.

6. Apple - Pectin cleanses the body

Apples contain pectin fiber which helps reduce cholesterol, detoxify and lighten the burden on the liver, while enhancing the filtering capacity of the kidneys.

How to use: Eat 1-2 fruits directly/day, squeeze juice or add to salad.

7. Broccoli - Effective detox food

Broccoli is rich in vitamin K, folate and antioxidants that help the body eliminate toxins, reduce liver inflammation and increase the kidneys' ability to filter blood.

How to use: Boil, steam or lightly stir-fry with olive oil and garlic.

8. Turmeric - "miracle drug" against inflammation, protects the liver

Turmeric contains curcumin, an active ingredient famous for its anti-inflammatory and antioxidant properties, which helps restore liver cells, reduce liver enzymes, and support liver and kidney detoxification.

How to use: Add turmeric powder to soup, stir-fry, or mix with warm turmeric honey water and drink in the morning.

9. Olive oil - good fat for the liver, gentle on the kidneys

Olive oil is rich in unsaturated fats and antioxidants that help reduce liver fat, support kidney function and reduce inflammation in the body.

How to use: Mix salad, marinate fish, or lightly stir-fry green vegetables to add flavor and nutrients.

10. Walnuts - Good fat for the liver

Containing healthy fats, vitamin E and antioxidants, walnuts help reduce liver fat and enhance kidney filtering and detoxification functions.

How to use: Eat 5-7 seeds directly every day or mix into salad or yogurt.

11. Watermelon - Cooling and detoxifying food

Watermelon contains a lot of water and citrulline which helps cool the body, reduce pressure on the kidneys and promote waste filtration.

How to use: Eat directly, squeeze juice or make smoothie with a few mint leaves.

12. Green tea - A drink that protects the liver

Green tea is rich in catechins – powerful antioxidants that help reduce liver enzymes and the risk of fatty liver. However, it should be used properly to avoid adverse effects.

How to use: Drink 1-2 cups of warm green tea/day, avoid using on an empty stomach and before going to bed.

Your health can be protected by small changes every day. A glass of apple juice in the morning, a few slices of grilled salmon, a plate of green salad with olive oil for lunch or a light dinner with a little turmeric, garlic; dessert with berries..., these simple habits are silent gifts for your liver and kidneys. Starting today, love your body more through each healthy meal.