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01/04/2022   /Health
Swathi Kumari

Foods To Keep Your Lungs Healthy

Keep your lungs healthy with the essential food required for the body. You probably never considered it. But in order to eat, you must first breathe. Chewing and digesting food, like any other bodily function, consumes oxygen. This means you'll have to work hard to get enough of it when eating.

At the same time, the food in your stomach jams your lungs and diaphragm, making their jobs more difficult. Furthermore, illnesses such as COPD or asthma may cause your lungs to expand, leaving less space in your chest. If you are keen to improve your lung health, include some nutritious meals that will help keep your lungs active and functional. Our lungs play an essential part in keeping our bodies running smoothly.

As a result, our lungs must breathe in not just air but also potentially dangerous components such as air pollution and smoking. A healthy diet can help you go a long way and keep you healthy. In India, with the growth in air pollution and the population that smokes, respiratory ailments are at an all-time high. According to WHO, asthma affects 235 million people worldwide, and it is a disorder that is under-diagnosed and under-treated. Hence, if you want to improve your lung health, include some nutritious meals that will help keep your lungs active and functional.

Beets and Beet Greens:

The beetroot plant's vibrantly colored root and leaves contain chemicals that improve lung function. Nitrates, which have been found to aid lung function, are abundant in beetroot and beet greens. Nitrates aid in the relaxation of blood vessels, reduces blood pressure, and the optimization of oxygen absorption.

Beetroot supplementation has been shown to improve physical performance and lung function in those with lung illnesses such as COPD and pulmonary hypertension, a disease that causes high blood pressure.

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Peppers:

Peppers are rich in vitamin C, a water-soluble mineral that functions as a potent antioxidant in the body. Those who smoke should take extra care to get adequate vitamin C. Indeed, due to the adverse effects of cigarette smoke on your body's antioxidant resources, it is suggested that smokers drink an additional 35 mg of vitamin C every day (7Trusted Source).

Many studies, however, demonstrate that smokers may benefit from greater vitamin C dosages and that smokers with high vitamin C consumption have superior lung function than smokers with low vitamin C intake.

One medium-sized (119-gram) sweet red pepper provides 169 percent of the daily value for vitamin C.

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Apples:

According to the research, eating apples on a daily basis may assist in boosting the function of the lungs.

For example, Apple consumption has been linked to a slower deterioration in lung function among ex-smokers. Furthermore, eating five or more apples in a week is proven to improve lung function and a lower chance of getting COPD.

Consumption of apples can also decrease the risk of developing asthma and lung cancer due to apples' antioxidant solid content, which includes flavonoids and vitamin C.

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Pumpkin:

Pumpkins' vividly colored flesh includes a range of plant chemicals that promote lung health. They're exceptionally high in carotenoids, including beta carotene, lutein, and zeaxanthin, all of which have potent antioxidant and anti-inflammatory qualities (13Trusted Source).

According to research, having greater carotenoids levels in the blood is connected with better lung function in both older and younger people.

People who smoke may benefit more from eating more carotenoid-rich foods like pumpkin.

According to research, smokers may have 25% lower amounts of carotenoid antioxidants than nonsmokers, which can be harmful to lung health.

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Turmeric:

Because of its potent antioxidant and anti-inflammatory properties, turmeric is frequently used to boost general health. Curcumin, turmeric's major active ingredient, may be especially good for lung function.

Smokers who consumed the most curcumin have much better lung function than those who consumed the least.

Compared to smokers who did not ingest curcumin, high curcumin intake was related to 9.2 percent better lung function.

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Tomato & Tomato Products:

Tomatoes and tomato derivatives are among the highest dietary sources of lycopene, a carotenoid antioxidant linked to better lung health.

Tomato products have been found to lower airway inflammation in asthmatics and enhance lung function in COPD patients.

A 2019 research of 105 asthma patients found that a tomato-rich diet was related to a decreased frequency of poorly managed asthma. Furthermore, tomato consumption is linked to a slower deterioration in pulmonary function in ex-smokers.

Green Tea:

Green tea is a beverage with remarkable health benefits. Green tea has a high concentration of catechin epigallocatechin gallate (EGCG). It possesses antioxidant and anti-inflammatory qualities and has been demonstrated to prevent tissue fibrosis or scarring (24Trusted Source).

Pulmonary fibrosis is a condition that causes gradual scarring of lung tissue, impairing lung function. According to certain studies, EGCG may aid in treating this condition.

A small 2020 research of 20 persons with pulmonary fibrosis discovered that two weeks of therapy with EGCG extract lowered fibrosis indicators compared to a control group.

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Wrapping Up:

A diet rich in healthy foods and drinks is an excellent method to maintain and safeguard lung health. Beets and beet greens, peppers, apples, turmeric, tomato & tomato products, green tea, and pumpkin are just a few foods and beverages that have been proved to improve lung function.

To assist in maintaining the health of your lungs, try integrating a few of the foods and beverages mentioned above into your diet. Make sure to include these items in your diet on a daily basis to maintain healthy and happy lungs!

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