Core Viewpoint - The article emphasizes the importance of kidney health and identifies specific foods and habits that can harm the kidneys, providing dietary recommendations to protect kidney function. Food-Related Risks - High-salt foods increase the metabolic burden on the kidneys, leading to kidney fibrosis and oxidative stress, which can result in kidney failure [2][3][4] - High-sugar foods raise the risk of obesity, hypertension, and type 2 diabetes, all of which can adversely affect kidney health [7] - Foods high in oxalate can lead to the formation of calcium oxalate stones, a common type of kidney stone [11] - Starfruit contains high levels of oxalate and a neurotoxin that can be harmful to individuals with impaired kidney function, with a reported mortality rate of 20% to 40% for those with kidney dysfunction [13] - Alcohol consumption can damage the kidneys through oxidative stress and may increase the risk of kidney stones [14] - Broths and hot pot soups, often perceived as nutritious, contain high purine levels that can lead to uric acid stone formation [16] Dietary Recommendations - The recommended daily salt intake is limited to 5 grams, roughly equivalent to the size of a bottle cap [5] - Daily sugar intake should not exceed 50 grams, ideally keeping it under 25 grams [8] - Foods high in oxalate should be blanched before consumption to reduce oxalate content [12] Harmful Habits - Insufficient water intake can lead to concentrated urine and increase the risk of urinary stones, with recommended daily water intake of at least 1500 ml for women and 1700 ml for men [18] - Improper medication use can burden the kidneys and cause damage [19] - Holding urine can lead to urinary tract infections and kidney damage [20] - Lack of sleep can negatively impact kidney function [21] - Smoking accelerates the progression of kidney disease and can lead to kidney damage even in healthy individuals [22]