What are the foods that nourish the liver and kidneys?
Dec 10, 2025
Source: Cainiu Health
Dr. Huang Yuhong
Introduction
Foods that nourish the liver and kidneys generally include black sesame seeds, goji berries, walnuts, mulberries, and black beans. Black sesame seeds: rich in unsaturated fatty acids, vitamin E, and various minerals, they have a neutral nature and can nourish the yin of the liver and kidneys, helping to improve premature graying of hair, dizziness, and blurred vision caused by deficiency of the liver and kidneys. They are suitable for daily consumption in porridge, powdered form, or soups.
Generally, foods that nourish the liver and kidneys include black sesame seeds, goji berries, walnuts, mulberries, and black beans. Specific details are as follows:
1. Black Sesame Seeds: Rich in unsaturated fatty acids, vitamin E, and various minerals, black sesame seeds have a neutral nature and effectively nourish the yin of the liver and kidneys. They help improve premature graying of hair, dizziness, and blurred vision caused by deficiency of the liver and kidneys. They can be conveniently consumed daily by adding to porridge, grinding into powder, or using in soups.
2. Goji Berries: Containing polysaccharides, beta-carotene, and other nutrients, goji berries are excellent for nourishing the liver and kidneys, enriching essence, and improving eyesight. They help regulate vision decline and soreness in the lower back and knees due to insufficient liver and kidney function. They can be eaten directly, steeped in water, or cooked with other ingredients.
3. Walnuts: High in high-quality protein, phospholipids, and trace elements, walnuts tonify the kidneys, warm the lungs, moisten the intestines, and relieve constipation. They also nourish the liver and kidneys, alleviating fatigue and poor memory caused by liver and kidney deficiency. They make a great snack or can be incorporated into meals.
4. Mulberries: Sweet and slightly tart, mulberries are rich in anthocyanins, vitamins, and amino acids. They nourish yin, enrich blood, generate body fluids, and relieve dryness. By nourishing the yin of the liver and kidneys, they help improve insomnia, vivid dreams, dry mouth, and throat discomfort caused by yin deficiency. They can be eaten fresh or made into jam.
5. Black Beans: Containing high-quality plant protein, dietary fiber, and minerals such as calcium and iron, black beans tonify the kidneys, nourish yin, promote diuresis, and detoxify. They assist in managing edema and tinnitus caused by liver and kidney yin deficiency. They are suitable for cooking in porridge, making soy milk, or stewing with meat.
When consuming foods that nourish the liver and kidneys, moderation is essential to avoid excessive internal heat or gastrointestinal discomfort. A balanced diet combined with gentle exercise can enhance nutrient absorption and overall effectiveness.
