Categories: Nutrition and Diet

Superfoods for cleansing your lungs

A positive health and wellness mindset reduces the likelihood of getting sick and experiencing the harmful effects of illnesses on our life, work, and social or family relationships. In addition to feeling better physically, mentally, and emotionally, we are less likely to develop illnesses and have a better quality of life. The lungs might not immediately spring to mind as one of the components of our health essential, but they also age and degenerate with time.

Besides aging, other factors such as smoking, illnesses, chemical or pollutants exposure, and poor dietary habits, can also play a role in influencing lung health. Those who eat fewer fruits, vegetables, and nuts have a speedy decline in lung functioning capacity. These food products contain antioxidants, plant-based phytochemicals, and anti-inflammatory properties, which reduce inflammation in our lungs and improve lung functions.

According to various studies, lifestyle modifications with nutrient-rich diet intake can help protect the lungs from chronic inflammation and reduce symptoms of lung diseases and conditions.

Best food to improve lung health

It is essential to consume a nutrient-rich diet to improve overall health. But certain foods may help protect your lungs and prevent lung diseases progression, such as:

  • Turmeric

Curcumin, a bioactive compound of turmeric, is a natural antioxidant and possesses antibacterial, anti-viral, anti-inflammatory, and anti-cancer properties. It helps protect us from various health conditions, such as eye, skin, heart, brain, and lung diseases. Curcumin improves respiratory health and repairs lung damage.

  • Tomatoes

Tomatoes and tomato products contain lycopene (a carotenoid antioxidant), which reduces airway inflammation in people who are chronic smokers or have asthma. Tomatoes also contain vitamin C, which also reduces inflammation and fights against free radicals. According to various studies, our body absorbs lycopene better when we consume cooked tomatoes.

  • Beetroot

Beetroots and greens are rich in nitrates, which relax blood vessels and reduce elevated blood pressure levels, improving lung functions in people with pulmonary hypertension and COPD. In addition to nitrates, beetroot and greens contain vitamin C, magnesium, potassium, and carotenoid antioxidant, which improve immunity and lung health.

  • Leafy greens

Leafy greens, such as kale, spinach, and beet greens, contain various vitamins, antioxidants, and plant-based phytochemicals that reduce inflammation and decrease the risk of lung cancers.

  • Apple

It is a famous saying regular apple consumption keeps a doctor away. Well, it’s true. Apples are rich in quercetin (a phytonutrient) helps reduce asthma risk and COPD complications. Apples also have an anti-inflammatory property that reduces airway inflammation and reduce oxidative stress. The apple peel is rich in ursolic acid, which helps improve blood circulation.

  • Oranges

Oranges are rich in vitamin C and calcium. These replenish nutrient levels lost after steroid therapy, protect lungs from COPD and cancers, and improve lung health.

  • Pepper

Peppers, especially red peppers, are rich in vitamin C, which help protect our lung from various diseases, such as asthma and COPD. This powerful antioxidant-rich food product protects our lungs from oxidative damage and improves lung functions.

  • Blueberries

Blueberries are rich in nutrients and anthocyanins, which protect lung tissue from oxidative damage and enhance lung functions.

  • Pumpkin

Pumpkins contain carotenoids, such as carotene, zeaxanthin, and lutein, which have potent anti-inflammatory and antioxidant properties that improve lung functions.

  • Broccoli

Broccoli contains sulforaphane compound that protects the lung from damaged caused by toxins from smoking or environmental pollution. Broccoli also contains vitamin C, a potent antioxidant, which fights free radicals to prevent chronic lung infections and cancer and improve immunity.

  • Mushrooms

Mushrooms are rich in vitamin D and beta-glucans, which may help reduce inflammation in the airways and improve lung health.

  • Edamame

Edamame beans contain isoflavones, which reduce breathlessness symptoms and improve lung functioning.

  • Yogurt

Yogurt contains numerous minerals and antioxidants, including selenium, calcium, phosphorus, and potassium. These nutrients increase lung functions and reduce the risk of COPD.

  • Salmon and oysters

Some sea foods, such as oysters and salmon, contain omega-3 fatty acids, vitamin D, and various nutrients like zinc, copper, and selenium. These nutrients improve lung function and respiratory muscle strength and help protect smokers from COPD.

  • Walnut

Walnuts are rich in magnesium, which helps strengthen lung muscles. They also contain omega-3 fatty acids, which reduce lung inflammation, fight lung infection, and ease breathing.

  • Brazil nuts

Brazil nuts are the richest food source of selenium. Selenium protects against inflammation and lung cancer and improves immunity and respiratory functions.

  • Barley

This whole grain food product is rich in flavonoids (antioxidants) and vitamin E, which protect from oxidative damage and enhance lung health.

  • Lentils and beans

Lentils and all beans, white, black, red, and garbanzo, are high in fibers and nutrients, which help improve lung health and protect against lung cancer and COPD.

  • Eggs

Eggs are rich in protein, omega-3 fatty acids, and vitamin A, which improve the strength of respiratory muscles, help repair damaged lung cells, and help grow normal cells.

  • Cocoa and cocoa products

Cocoa and cocoa products, such as dark chocolate, are rich in flavonoid antioxidants and theobromine compounds, which reduce allergic respiratory symptoms and inflammation, relax the airway, and protect against chronic lung diseases and cancers.

You can improve your lung health by consuming more plant-based products and eating less processed foods and red meat. In association with dietary changes, lifestyle modification and regular physical activity improve lung health and keep many chronic lung diseases at bay.

Narayana Health

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