Keeping your lungs in good health is essential to help you avoid much sickness and misery, as well as the loss of time and money. Smoking, environmental toxins, and the inflammatory diet you sometimes consume can harm your lungs’ health. To keep the lungs in good shape, you need to take in the right foods. Here are ten foods to improve your lungs’ health you should start eating.
16 Best Foods To Improve Your Lungs’ Health
1. Edamame
Edamame contains isoflavones compounds, which are associated with better lung function and decreased shortness of breath. Diets rich in isoflavones have been connected with a lower risk of Chronic obstructive pulmonary disease COPD. Also, a study found that people with COPD had much lower intakes of dietary isoflavones than healthy control groups.
2. Apples
Apples can help slow the natural deterioration in the lung functions. Studies suggest that apples may play a role in helping to restore the lungs of ex-smokers because of their high levels of antioxidants. Besides, they’re rich in fiber, which is vital for gut health and in immune-boosting vitamin C
Furthermore, research has shown that apples help lower cholesterol and reduce the risk of having cancer, heart disease, asthma, and type II diabetes. (1), (2)
3. Raspberries
Raspberries are foods high in fiber, which are excellent for your lungs’ health. Research suggests people who eat foods rich in fiber have lungs that work great than those who don’t eat fewer fiber foods.Â
4. Coffee
Coffee lovers will certainly love this. Research suggests that there is a link between regular coffee and healthier lungs. Caffeine is anti-inflammatory, and studies have also found that coffee polyphenols have many health-promoting properties like antioxidant, anti-inflammatory, anti-cancer, anti-diabetes, and antihypertensive properties.
5. Yogurt
Yogurt contains nutrients like calcium, potassium, phosphorus, and selenium. These nutrients can help boost lung function and protect against Chronic obstructive pulmonary disease (COPD), which is a type of obstructive lung disease characterized by long-term breathing problems and obstructive airflow.Â
6. Olive Oil
Olive oil may help protect against respiratory diseases. It is an excellent source of anti-inflammatory antioxidants, including polyphenols and alpha-tocopherol, a form of vitamin E linked with better lung function.
7. Garlic and Onions
These foods are essential for lung health and thus, heart health as well. Garlic and onions help to lower cholesterol, reduce inflammation, and combat infection. Garlic has potent anti-inflammatory properties.
Besides, studies have shown that smokers who ate raw garlic had a 40% lower lung cancer risk than those who didn’t consume raw garlic. (3)
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8. Bananas
Bananas are an exceptional choice if you’re looking to improve your lung’s health because of its abundance in potassium. studies have shown that consuming enough potassium, specifically from a young age, helps improve lung function and capacity. (4)
9. Thyme
Thyme has many health benefits. It helps fight respiratory infections. It’s also good for soothing coughs and fighting nasal congestion. Studies have shown that thyme is very effective for the treatment of bronchitis.
10. Water
Water helps to detoxify your body processes. Getting enough water can benefit your body, especially your lungs, in many ways.Â
Staying well hydrated by drinking water throughout the day helps keep the mucosal linings in the lungs thin. This thinner lining improves your lungs’ health and performance. (5)
11. Mushrooms
They are foods rich with vitamin D, which may help reduce inflammation in the airways and are good for our lungs’ health. Mushrooms like the turkey tail, reishi, shiitake, and maitake are full of powerful antioxidants and beta-glucans. These help your body fight against damaging free radicals and polysaccharides, which can protect your body from lung cancer.
12. Broccoli
Broccoli contains lots of vitamin C, carotenoids, folate, and is also a source of phytochemicals. Studies show that broccoli may lower lung cancer risk in smokers because of its cancer-preventive properties. (6)
13. Flaxseed
A study showed that a diet of flaxseeds given to mice protects lung tissues before exposure to radiation and significantly reduces damage after exposure. (7)
Also, flaxseeds may be able to improve lung health because of their many nutritional benefits. Below are some of their nutritional benefits:
- Loaded With nutrients like vitamin B1, vitamin B6, folate, calcium, and iron
- High in omega-3 fats
- Rich Source of Lignans, Which may reduce the risk of cancer
- Rich in dietary fiber
- May Improve Cholesterol
- Lower Blood Pressure. …
- Contain high-quality protein
14. Eggs
Eggs are rich in essential nutrients like omega-3 and protein, which help to maintain strong respiratory muscles. Also, they contain vitamin A, an antioxidant that works in the body to restore damaged cells and grow normal ones. Trista Best, RD, a registered dietitian at Balance One Supplements says, “vitamin A is important for growing healthy lung tissue and has been seen to improve lung health and tissue in people with a COPD diagnosis.”
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15. Whole grains
Whole grains such as brown rice, whole-wheat bread and pasta, and oats are great foods for your lungs’ health. They are rich in fiber and loaded with vitamin E, selenium, and essential fatty acids, which can help promote our lungs’ health. (8)
16. Oysters
Oysters are foods high in nutrients, which are essential to our lungs’ health. Further, studies show that people with higher blood levels of selenium and copper have more excellent lung function than those with lower selenium and copper levels. Oysters are also an invaluable source of B vitamins and zinc.
Foods To Avoid With Lung Disease
1. Processed Meats
Processed meats such as bacon, ham, and hotdogs contain lots of sodium, occasionally fats, and additives like nitrates. A study from the European Respiratory Journal suggests that added nitrates increase the risk of re-admissions readmission in COPD patients. (9)
2. Salt-heavy diet
Salt can make you retain water, and excess fluid can cause symptoms such as swelling, weight gain, and shortness of breath. Reducing the quantity of salt you take in can help prevent these problems.
3. Cruciferous Vegetables
Although many cruciferous vegetables contain nutrients and fiber, try limiting them if they give you extra gas, as gas and bloating can make people with lung disease have difficulties breathing.
4. Excessive Fried Foods
Excessive fried food for a long time can cause weight gain, which increases pressure on the lungs. Also, fried foods are full of unhealthy fats that increase harmful cholesterol levels and heart disease risk.Â
5. Acidic Foods and Drinks
Acid reflux increases lung disease symptoms in people with lung disease. It would be best to avoid acidic foods and drinks to reduce the symptoms of lung diseases.
Bottom Line
If you have a lung condition, eating a nutritionally balanced and varied diet is especially important. Foods and fluids contain valuable nutrients, which can help prevent infections and keep your lungs healthy. The foods in this article can help improve your lungs’ health. Also, quitting smoking will significantly lower your risk of heart disease and lung cancer.
Photo credits: Photo by Anna Shvets from Pexels
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