Besides avoiding pollution and smoking, choosing lung-healthy foods is also vital for a healthy respiratory system.
“Dirty” lungs can cause various health problems, such as pneumonia, chronic obstructive pulmonary disease (COPD), and asthma, limiting your ability to breathe.
So what kind of foods can keep your lungs healthy?
List of foods good for lung health
The following is a list of nutrient-rich foods that are beneficial for maintaining lung health.
Carrots
Carrots are one of the healthiest foods for the lungs because they contain carotenoids that can reduce the effects of free radicals.
Carotenoids can reduce the risk of lung cancer and improve oxygen storage capacity, especially in people with asthma.
One type of carotenoid, lycopene, is even known to reduce inflammation in the respiratory tract.
In addition, beta carotene in carrots, which the body converts into vitamin A, can reduce exercise-induced asthma flare-ups. Beta carotene can also be found in spinach, kale, tomatoes, pumpkin, and sweet potatoes.
Apples
One fruit that is beneficial in maintaining lung health is apples. Its abundant vitamin C content can ward off flu, colds, and COPD.
COPD is a disease that encompasses a variety of lung disorders, including emphysema and chronic bronchitis.
Vitamin C is also reported to prevent and control asthma symptoms. In pregnant women, vitamin C may reduce the risk of the child developing wheezing.
Apart from apples, other fruits that are also good for the lungs are oranges, kiwis, and mangoes.
Garlic
The next good food for the lungs is garlic. The content of minerals such as selenium and allicin in garlic can improve blood flow to the lungs.
Other minerals, such as magnesium, can relax the muscles around the bronchi so that the airways remain open despite the narrowing of the bronchi. Narrowing of the bronchi is the cause of asthma.
Besides garlic, healthy foods for the lungs that are also rich in selenium and magnesium are green vegetables, oats, beef and chicken, fish, and eggs.
Nuts
The vitamin E content in nuts is proven to overcome the problem of wheezing sounds while improving lung function.
According to a study titled Nutrition and Respiratory Health (2015), intake of vitamin E-rich foods during pregnancy and lactation can reduce the risk of asthma and wheeze in children.
Increased vitamin E intake has also reduced relapses in adults with COPD.
Vitamin E works best for lung health when taken with vitamin C. Both vitamins work effectively against asthma and wheezing. Both vitamins work effectively against free radicals in the body.
Broccoli
Eating foods rich in folic acid (vitamin B-9) can help keep your lungs healthy. Broccoli is a food with the best folic acid or B vitamins source.
A study published in the Asia Pacific Journal of Clinical Nutrition (2010) found that symptoms of shortness of breath due to COPD were associated with a low intake of folate-rich foods.
The risk of lung cancer was also lower in the blood samples of smokers and non-smokers who increased their intake of foods high in folic acid.
Salmon
Did you know that fish is one of the excellent lung foods that can reduce the risk of chronic lung disease?
Fish from the sea, such as salmon, contain omega-3 fatty acids that help clear the bacteria that cause lung inflammation.
However, more research is needed to understand how salmon can keep your lungs healthy.
Yoghurt
A study from Shahid Beheshti University (2013) showed the benefits of yoghurt on the human respiratory system.
The study, which included 46 swimmers, showed that yoghurt reduced the risk of respiratory infection symptoms that swimmers often experience.
This dairy product is also rich in potassium, phosphorus, minerals and other vitamins that are good for maintaining lung health.
Turmeric
Not only as a kitchen spice, turmeric is also effective in inhibiting the development of cancer cells in the lungs.
The content of curcumin compounds in the lungs is proven to inhibit inflammation—this cancer-causing lung inflammation is caused by Hemophilus influenza non-typeable (NTHi) bacteria.
In addition, this herbal medicine can also detoxify the body.
Honey
Various studies have proven that honey can be a powerful natural cough medicine.
Honey can also be an excellent food for the lungs by utilizing its antibacterial properties.
Apart from consuming it directly, you can also mix it with lemon water or tea.
However, avoid giving honey to children under one year old. That is because giving honey to infants can increase the risk of botulism.
Green tea
The epigallocatechin gallate (EGCG) content in green tea inhibits the growth of scar tissue or fibrosis in the lungs, which causes breathing difficulties.
In addition, green tea also contains high antioxidant compounds, namely polyphenols. These compounds can fight the effects of free radicals on body cells that cause lung cancer.
This benefit is mainly found in adults who drink more than one cup of green tea daily.
Blueberries
The next good food for lung health is blueberries. This fruit contains anthocyanins which are proven to protect lung tissue from free radicals.
Other antioxidant compounds such as petunidin, cyanide, and malvidin are also proven to improve lung function.
The combination of vitamin C and antioxidants in blueberries is also suitable for preventing free radicals that can cause various diseases.
The foods mentioned above are healthy for the lungs and can also help treat some respiratory diseases.
Even so, it would help if you still led a healthy lifestyle to get optimal benefits, such as avoiding cigarette smoke and wearing masks to reduce exposure to pollution.
