Now more than ever, taking care of your lungs and respiratory system is a top priority. Respiratory viruses, air pollution and bad habits are real threats that can only be overcome with a healthy set of lungs.
Food and medicine are one and the same, as we’ve realized with scientific research that many foods have positive impacts on our bodies, and not only because of their nutritional values but for bioactive compounds that work in our bodies at various levels.
Here are 11 foods for healthy lungs and improved breathing. Add them to your diet today and stay safe!
#11 – Fatty Fish
One of the most dangerous lung-related complications is the Chronic obstructive pulmonary disease (COPD). Lung inflammation makes breathing difficult, but Omega-3 fatty acids present in fatty fish like tuna, salmon, and mackerel can help reduce the inflammation.
Eating fish at least two times a week can significantly reduce the risk of lung disease and breathing problems.
#10 – Berries
Berries are healthy in many ways; antioxidants in the form of anthocyanins, ellagic acid and resveratrol protect the lungs from cell damage.
Vitamin C, also quite high in berries, from raspberries to strawberries, has been associated with improved lung function, reducing the risk of developing COPD, or chronic obstructive pulmonary disease.
#9 – Legumes
Legumes such as kidney beans, chickpeas and lentils have carbs, proteins and fiber. They’re packed with minerals and vitamins, too, and are a fabulous plant-based source of protein that can substitute to some extent animal products.
Proteins are particularly useful to reduce the risk of lung cancer, as they keep the lungs reliable and flexible.
#8 – Citrus Fruits
Both fiber and vitamin C, high in citrus fruits like oranges, limes and lemons, have positive effects against lung disease.
Vitamin C protects the lungs, reducing the risk of COPD, protecting your airways against pollutants and pathogens. Fiber, on the other hand, reduces the chance of developing lung diseases by increasing lung capacity, and improve air exhaling volume.
#7 – Tomatoes
Lungs decline over time, especially fast in smokers, but tomatoes have proved to slow the decline by restoring lung damage. According to research from the Johns Hopkins University, people who eat tomatoes often have stronger lungs and a slower decline.
Vitamin C in tomatoes might be responsible for its restoring properties, but more research is needed for identifying the correlation.
#6 – Leafy Greens
Leafy greens, including spinach, kale, collard greens and watercress, are superfoods with large amounts of vitamins and minerals. These nutrients improve the blood circulation to your lungs, in part for their quantity of vitamin K and carotenoids.
Antioxidants in dark leaves protect your lungs from cellular damage, too, and can inhibit lung cancer growth.
#5 – Broccoli
As part of the cruciferous veggies, including Swiss chard, cabbage, Brussels sprouts and cauliflower, broccoli has a special compound called L-sulforaphane, which reduces inflammation and has proven quite successful against lung diseases.
Broccoli consumption is causally related to a reduced risk of lung cancer and blocking lung cancer progression.
#4 – Nuts and Seeds
Nuts and seeds have it all, fiber, plant-based protein and healthy oils, all contributors for strong lungs and reduced respiratory diseases. Almonds, macadamia nuts, peanuts or walnuts, choose your favorite because they’re all ideal for protecting your respiratory system and strengthening your lungs.
Flaxseeds are particularly high on Omega-3 fatty acids, so adding them to your daily diet is widely recommended.
#3 – Lean Meats
Protein is the key behind meat being effective in protecting lung disease. A high protein diet can alone reduce lung cancer risk by up to ten percent. Plant-based proteins are your best choice, but lean meats such as pork and poultry are adequate alternatives too.
Add low-fat proteins to all your meals and try to add plant-based protein dishes to your weekly rotation.
#2 – Hot Peppers
Hot peppers are exciting ways to spice up your meals, but they’re healthy too, especially for a compound called capsaicin, which gives peppers their hot flavor.
Capsaicin stimulates your respiratory system to produce protecting secretions that protect your lungs against foreign substances, contamination and pathogens.
Green or red, mild or fiery, any hot pepper or hot sauce can improve your respiratory system if consumed regularly.
#1 – Water
Do not underestimate the power of staying hydrated, especially for healthy lungs and clear airways. Water makes secretions like mucus to remain loose, allowing your body to eliminate contaminants.
Consuming water during the day, as often as you need, is helpful if you’re experiencing respiratory difficulties or even if you have the flu.
Avoid flavored drinks or sugary beverages and get used to plain water; you can always add some flavor with herbs and fruits.
Eat well to breathe better.
A healthy diet adding the foods above to your grocery list will keep your lungs strong and healthy.
The difference between our lungs and other organs in our body is that the more you make them work, the stronger they become.
Enjoy an active lifestyle, exercise and get those lungs strong and healthy. Quit smoking, go out for a run, and you’ll be fine.
