A healthy diet is one of the best ways to take care of your lungs. Certain foods have been linked to improved lung health in studies, and eating a variety of fruits, vegetables and whole grains is the key to promoting lung function and overall well-being. Avoiding fried, salty foods and consuming moderate amounts of protein and fat are also recommended. These foods help keep your lungs strong and prevent infection.
Positioned in the chest on either side of the heart, the lungs are essential for breathing. They perform a vital role in the exchange of oxygen and carbon dioxide between the bloodstream and alveoli (which are tiny air sacs in the lungs). The lungs are lined with thick, white mucus which helps protect the lungs from oxidation, but inflammation of these tissues is a common cause of chronic bronchitis, a condition that causes the lining of the bronchial tubes to become swollen and thickened, making it difficult for air to pass through them.
The lungs have an incredible ability to heal and repair themselves when they are given the right nutrients. The most important nutrients are antioxidants, which fight against oxidative stress and free radical damage. Vitamin C, flavonoids and other phytochemicals are all good for the lungs. Broccoli is rich in these compounds, and it has the added benefit of being high in sulforaphane, which increases the expression of genes in the lungs that protect against damage from toxins.
Another great lung-friendly food is tomatoes, which are packed with lycoproteins that improve lung function and lower the risk of lung decline. They are also a top veggie source of carotenoids, which are known to protect the lungs against disease.
Onions and garlic are also beneficial to the lungs. They are both anti-inflammatory and contain a number of essential vitamins and minerals, including magnesium and potassium, which promote respiratory health.
Green tea is a staple of many people’s diets. Its caffeine content can increase your heart rate, but it also contains quercetin, a compound that has been shown to reduce inflammation in the lungs. Green tea is also a potent source of antioxidants, which support lung function and make it easier for your body to move oxygen around the body.
Other great foods for the lungs include peppers, which contain capsaicin that helps ease the cough associated with bronchitis. They are also a great source of vitamin C, which can help reduce inflammation. Other good options for your lungs include beetroot and spinach, which are rich in nitrates. These compounds help relax the lungs’ blood vessels and optimize oxygen uptake, which is especially helpful for people struggling to breathe. They also contain a lot of other valuable nutrients, like folate and magnesium.