Our lungs play a vital role in helping our body function well, keeping your lungs healthy is essential to feeling your best. Yet, common factors, including exposure to cigarette smoke and environmental toxins, as well as eating an inflammatory diet, can take a toll on this pair of important organs. A good way to keep your lungs healthy is by engaging in regular exercises and eating a healthy diet. A healthy diet helps you go a long way and keeps you off any ailment, specific nutrients and foods have been identified to be particularly beneficial for lung function.
Such as asthma, chronic obstructive pulmonary disease (COPD), and pulmonary fibrosis, can significantly affect your quality of life, taking care of your lungs is important to stay healthy and for quality life.
So, here amazing foods which help your lungs healthy;
The vibrantly colored root and greens of the beetroot plant contain compounds that optimize lung function. Beetroot and beet greens are rich in nitrates, which have been shown to benefit lung function. Nitrates help relax blood vessels, reduce blood pressure, and optimize oxygen uptake. Beetroot supplements have been shown to improve physical performance and lung function in people with lung conditions, including COPD and pulmonary hypertension, a disease that causes high blood pressure in the lungs. Additionally, beet greens are packed with magnesium, potassium, vitamin C, and carotenoid antioxidants — all of which are essential to lung health.
Researchers have linked good lung function with high intakes of vitamins C, E and beta-carotene, all of which are present in apples. Apples come packed with antioxidants that help keep your lungs healthy.
Apple intake has also been linked to a lower risk of asthma and lung cancer. This may be due to the high concentration of antioxidants in apples, including flavonoids and vitamin C.
Broccoli is a highly antioxidant green vegetable with NRF2-dependent characteristics. Broccoli is high in vitamin C content, carotenoids, folate and phyto-chemicals that fight damaging elements in the lungs. Broccoli is said to have an active constituent called L-sulforaphane, which tricks the cells to switch on the anti-inflammatory genes that further avoids respiratory conditions.
Peppers are amongst the richest sources of vitamin C, a water-soluble nutrient that acts as a powerful antioxidant in your body. Getting enough vitamin C is especially important for those who smoke.
In fact, due to the damaging effects of cigarette smoke on your body’s antioxidant stores, it’s recommended that people who smoke consume an extra 35 mg of vitamin C per day.
Turmeric is often used to promote overall health due to its potent antioxidant and anti-inflammatory effects. Curcumin, the main active component in turmeric, may be especially beneficial for supporting lung function. curcumin The intake of curcumin was associated with improved lung function. Plus, the lung function of smokers who had the highest intake of curcumin was significantly greater than smokers who had low curcumin intake.
Acai and blueberry are two of the most effective berries that help keep your lungs healthy. They are rich in antioxidants like vitamin C, which help fight cell damaging free radicals.
Blueberries are loaded with nutrients, and their consumption has been associated with a number of health benefits, including protecting and preserving lung function. Blueberries are a rich source of anthocyanins, including malvidin, cyanidin, peonidin, delphinidin, and petunidin.
Green tea is a beverage that has impressive effects on health. Epigallocatechin gallate (EGCG) is a catechin concentrated in green tea. It boasts antioxidant and anti-inflammatory properties and has been shown to inhibit fibrosis or scarring of tissues.
Pulmonary fibrosis is a disease characterized by progressive, lung-function-compromising scarring of lung tissue.
Fish high in fat is an excellent choice of food for healthy lungs as they contain high levels of omega-3 fatty acids which are linked with lung health.
Ginger is not only anti-inflammatory but also helps detoxifying and promotes the elimination of pollutants from the lungs. Ginger helps in relieving congestion, unclogging air-passages and improving circulation to the lungs, further boosting lung health.
In addition to boosting your energy levels, your morning cup of joe may help protect your lungs. Coffee is packed with caffeine and antioxidants, which may be beneficial for lung health.
Research shows that coffee intake may help improve lung function and protect against respiratory diseases. For example, caffeine acts as a vasodilator, meaning it helps open blood vessels, and it may help reduce symptoms in people with asthma, at least in the short term.
Yogurt is rich in calcium, potassium, phosphorus, and selenium. According to research, these nutrients may help boost lung function and protect against COPD risk.
Studies fund that higher intakes of calcium, phosphorus, potassium, and selenium were associated with increased lung function markers, and those with the highest calcium intake had a 35% reduced risk of COPD.
Consuming olive oil may help protect against respiratory conditions like asthma. Olive oil is a concentrated source of anti-inflammatory antioxidants, including polyphenols and vitamin E, which are responsible for its powerful health benefits.
What’s more, the Mediterranean diet, which is rich in olive oil, has been shown to benefit lung function in smokers, as well as people with COPD and asthma.
Garlic comprises flavonoids that stimulate the production of glutathione, which helps enhance the elimination of toxins and carcinogens, further helping your lungs to function better.