10 Foods to Boost Lung Health

Lungs

The human lungs are a pair of organs that are spongy and are located on either side of the chest region. The lungs play a crucial role in the respiratory system of our body. The respiratory system is the network of various organs that help us breathe. Lungs play the most important part in the respiratory system to supply oxygen throughout the body and also get rid of unhealthy gases from the body.

These spongy organs make up a large part of the respiratory system. We have a pair of lungs located between the neck and abdomen region.

Importance of lungs in the human body

The lungs make oxygen available to the body and remove other harmful gases like carbon dioxide. This exchange of oxygen and carbon dioxide from the body is called respiration.

Without lungs, we will not survive even for a few minutes. Lungs play a major role in keeping us alive. It is our duty to keep the lungs healthy.

How to have healthy and strong lungs?

Every time we breathe, we inhale oxygen and exhale carbon dioxide. Our lungs work hard to make it seem effortless. There are several steps we can incorporate into our daily lives to keep our lungs healthy.

Even though there are a few uncontrollable factors like environmental situation, there are other factors which we can control to keep the organs healthy.

Maintaining healthy nutrition and a healthy lifestyle can keep our lungs healthy.

Quit smoking

Smoking is a habit which can cause various health hazards to the body. Even before you begin to read, you would have easily guessed that smoking can be a main contributing factor for various lung problems.

Smoking for a long period of time can cause chronic obstructive pulmonary diseases and even lead to lung cancer.

Ditching smoking can improve a person‘s health drastically. Smoking cigarettes is the main reason for lung cancer, and even second-hand smoke can be dangerous.  

Breathing the toxic fumes can damage the airways and also the lungs. To improve lung health, it is advised to stay away from smoking.

Regular exercises

Regular exercises can make your heart and lungs stronger. Exercise will strengthen the muscles that enable the lungs to expand and contract.

Exercising can also improve the overall health of a person and enhance their heart health. Make sure that you do at least an hour of exercise every day.

Eating healthy

Consuming the right nutrition is crucial to improve lung health. Lungs and heart work as a team to keep us alive.

Consuming a diet that is heart-healthy will also help your lungs. Consuming the right food will help a person to breathe easier and also fight off various germs, bacteria or viruses in the body.

We can fill our plates with fruits and vegetables, food rich in fibre, lean protein and healthy fat to improve health.

Weight management

Having a healthy body weight is important for all humans, as being overweight or obese can cause hazardous health effects. Weight management is crucial for keeping the lungs healthy, as when the body carries extra weight, our lungs need to work harder to provide oxygen.

With proper exercise and right food, you can keep the body healthy and keep an eye on the weight.

Breathing techniques

Breathing techniques can benefit the body in various ways. One of the reasons why many people practice deep breathing is that it can help them feel calm and relaxed.

Deep breathing will also help exercise the muscles in the lungs that are responsible for expanding and contracting to enable airflow.

Keeping the house clean

No wonder why our parents scold us for not keeping our rooms clean. Keeping the environment clean can protect our health from various airborne diseases or diseases that are caused by dust.

Such diseases can directly affect the lungs and damage the air pipe. Keeping the house clean involves a few simple steps like

1. Not letting smoke into your home
2. Using an air purifier to enhance airflow and
3. Test your home for radon gas.

Stay away from germs.

Practising good hygiene will keep the entire body healthy. Staying clear of germs will benefit the body in various ways. Washing your hands often, maintaining oral hygiene and staying clean will help us stay clear of germs that can affect the lungs.

What to eat to keep the lungs healthy?

As mentioned above, keeping our lungs healthy is crucial for life, and it also enables us to feel better. The right nutrition can boost lung function and also enhance health. Specific food and nutrients can be beneficial for lung function.

Here is a list of items you need to include in your plate to keep the lungs healthy.

Beetroot

Vegetables are healthy. The brightly coloured root vegetable of the beetroot plant contains various compounds that can enhance lung function.

Beetroot and beat greens are rich in nitrate, which can benefit lung function. There are various studies that support the claims as nitrate will help relax the blood vessels in the body and regulate blood pressure. When all these factors or taken care of, the body will get adequate oxygen intake.

Apple

An apple a day can keep the doctor away. This statement is not new to most of us. Consuming apples is directly linked to improving health.

In a small study conducted on smokers, the results revealed that apple intake is associated with reducing the decline in lung function. Consuming apples regularly is associated with improving lung function and reducing the risk of developing chronic pulmonary diseases.

Apple contains various nutrients, and is recommended by doctors for people with asthma or lung cancer. This is mostly due to the high concentration of antioxidants in this brightly coloured fruit. Moreover, apples contain flavonoids and vitamin C to enhance the overall functionality of the respiratory system.

Peppers

Peppers offer rich vitamin C and also act as a powerful antioxidant in the body.

Vitamin C is important for people who recover from the harmful side effects of smoking.

Smoking can kill the body’s natural antioxidant reserves. Studies show that people who smoke can benefit from high doses of vitamin C, which will improve lung function.

Consuming a medium-sized red pepper can provide a hundred per cent of the recommended intake of vitamin C.

Turmeric

Turmeric has plenty of healthful properties to offer. Turmeric has been used as a healing agent for centuries in our country.

Curcumin being the main active component in turmeric, is beneficial for enhancing lung function. Consuming curcumin can enhance lung function and reduce the negative effects of smoking.

Turmeric has been used in traditional or ayurvedic medicine for generations. A pinch of turmeric can offer the body medicinal properties and antioxidants to combat infections caused by viruses, bacteria and other harmful agents.

Pumpkin

The bright coloured flesh of the pumpkin is not only appealing to the eyes but also has various health-promoting compounds like carotenoids, beta-carotene and other powerful antioxidants.

People who smoke can benefit from consuming pumpkins regularly and enjoy a lower risk of developing harmful health conditions that can damage the lungs.

Cabbage

Cabbage is a cost-effective and rich source of anthocyanins that reduces a decline in lung function. Cabbage is packed with fibre that enhances better lung function and improves overall health.

Cabbage can be incorporated into various culinary dishes, and it can blend into any gravy and enhance the taste.

Tomatoes

Tomatoes are bright and juicy vegetables, and they taste really good. This bright-coloured fruit is rich in lycopene, an antioxidant that is associated directly with improving lung health.  

Tomatoes can combat inflammation in the body. Consuming tomato or tomato products can reduce air passage inflammation in people with asthma or other lung infections and improve its function.

Blueberries

This expensive-looking fruit is popular globally for the healthful substances it offers.

Blueberries are loaded with antioxidants and other health full compounds like antioxidants and anthocyanins that protect and enhance the lung functioning in our body.

These powerful pigments in the body can protect the lung tissues against oxidative stress damage.

Next time you got your local supermarket, make sure you grab a few of these delicious berries that can be used as a topping on oatmeal or can be consumed raw.

Edamame

Edamame beans contain Isoflavones, which are compounds associated with reducing the risk of various diseases like COPD.

Edamame beans are also believed to enhance lung functioning and reduce the feeling of breathlessness.

Green tea

Often, we see commercials for green tea as a beverage that has properties to reduce belly fat. Green tea has impressive benefits to offer.

Green tea is a proud owner of anti-inflammatory properties and antioxidants that are linked to inhibiting fibrosis.

However, more research is required to prove the claims on how green tea helps enhance lung health.

Brazil nuts

Our body requires various vitamins, nutrients and minerals to function smoothly. Selenium is a mineral that is rarely found in food sources.

Brazil nuts are one of the richest sources of selenium that we can consume. A single serving of brazil nuts can contain the recommended intake of nutrients.

Various studies revealed that a diet that is high in selenium would protect against lung cancer and improve respiratory function among people with asthma.

This nutrient is also believed to improve immune function and helps the body by improving overall health.

As brazil nuts offer a concentrated source of selenium, it is advised to keep the intake minimal.

Oyster

Oysters are shellfish that are packed with various essential nutrients required by the body.

Oysters are an excellent source of zinc and vitamin B that can improve lung functioning and prevent health decline for smokers.

However, if a person is continuously smoking and consuming oysters, it will make no difference. Quit smoking and include oysters in your diet to increase zinc, vitamin B and antioxidant content in the body to prevent health decline and stress damage.

Olive oil

Olive oil is known for its antioxidants and anti-inflammatory particles. It is used as a topping on top of salads and can also be used on the skin for various benefits.

Olive oil plays a major role in the Mediterranean diet. Olive oil contains mono-saturated fatty acids that can help the body in various ways.

Following a Mediterranean diet rich in olive oil is directly linked to benefit lung functions in people who smoke and also with people suffering from lung diseases or asthma.

Yoghurt

Yoghurt is a form of curd, rich in nutrients like potassium, calcium, phosphorus and selenium.

These mineral nutrients will help improve the functioning of the lungs and protect against the risk of COPD.

Coffee

Coffee is a beverage that is hard to resist. No wonder why we have dedicated an entire blog to praise the effects of coffee.

How much coffee to drink in a day is a question people want to know the answer to.

But how does coffee help to improve lung health?

Coffee not only boosts our energy levels, but it can also help protect our lungs. Coffee is rich in caffeine and antioxidants that will drastically improve lung health.

Lentils

There are numerous reasons why a Mediterranean diet is considered a health-promoting diet. The Mediterranean diet includes lentils.

Lentils contain various nutritional properties that can help enhance lung function.

Nutrients like magnesium, copper, potassium and iron are associated with promoting lung health and preventing health decline. Lentils contain all the above-mentioned nutrients.

Consuming lentils that are rich in fibre will help protect against lung cancer.

Cocoa

Coco or Coco products like chocolates that are packed with high amounts of flavonoids and antioxidants can help you relax the airways in the lungs.  

As products like dark chocolate are mouthwatering, it is easy for us to consume more of them.

Consuming too many sweets can lead to other health conditions like diabetes. Therefore, it is better to consume a moderate amount of unsweetened dark chocolate that contains minimally processed cocoa. It can help with better lung function in people without elevating blood sugar.

As we know the importance of consuming the right food to improve lung function it is also essential to know what not to do to prevent health decline.

What not to do for healthy lungs?

There are certain foods that can have negative effects on lung function.

• Dairy products
• Processed meat
• Soda
• Fried food
• Potato chips
• Chocolate
• White bread and
• Alcohol  

No food is considered good food, and there is no such thing as bad food. It is no harm to consume fried food once in a while in moderation. Too much of anything can be bad for health.

To sum up

Consuming a diet which is nutritious, is an important way to support and protect the overall health of a person.

Lungs is one of the most important organs which keeps us alive. Coffee, dark green vegetables, blueberries, apples and other healthy foods have been linked to better lung functioning.

Incorporating such food into the diet support lung health and prevent health decline.

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