Needless to say, our lungs are critical to the proper functioning of our bodies. As a result, our lungs have to take in not only air but also potentially dangerous components such as air pollution and smoking. These pollutants have been linked to an increased risk of respiratory illnesses such as asthma, bronchitis, cystic fibrosis, and pneumonia. Regular exercise and a nutritious diet are two excellent ways to keep your lungs healthy. A good diet can help you get a long way and keep you healthy. Respiratory ailments are at an all-time high in India, due to rising air pollution and a growing number of smokers. According to the World Health Organization (WHO), asthma affects 235 million people worldwide and is underdiagnosed and undertreated.
So, if you want to improve your lung health, make sure you
eat some nutritious meals that will keep your lungs active and functioning.
Here Are 12 Foods That Can Help You Breath Better:
1. Apples
Apples are high in quercetin, a phytonutrient that has been
clinically demonstrated to be healthy for the lungs. It aids in the reduction
of asthma risks and COPD difficulties, as well as acting as an
anti-inflammatory to aid in the reduction of COPD's negative effects and
oxidative stress from the environment. As a bonus, the peel contains ursolic
acid, which improves circulation.
Quercetin has also
been associated with improved pulmonary function in smokers with emphysema,
suggesting that it may help to mitigate the overall consequences of cigarette
smoke. Apple eating has also been linked to higher scores on two lung capacity
measures: forced expiratory volume and forced vital capacity.
2. Beets
Beets and beet greens are high in nutrients that may aid in
the reduction of inflammation, which may benefit lung health. Beets are also
high in dietary nitrates, which have been demonstrated to help persons with
COPD increase exercise tolerance.
Dietary nitrates,
such as those found in beets and beet juice, are also known to help lower blood
pressure, particularly in those with pulmonary hypertension. Eating beets may
lower blood pressure, which is excellent for people who have trouble breathing.
3. Blueberries
Blueberries are frequently referred to as a
"superfood." They truly do provide an almost unlimited amount of
health benefits, including lung health assistance.
These blue gems
contain the flavonoid anthocyanin, an antioxidant that has been shown to
protect the lungs as we age. While additional research is needed, preliminary
data suggests that the antioxidants included in blueberries may help to slow
the progression of COPD symptoms.
4. Broccoli
Broccoli and other cruciferous vegetables have been linked
to a lower risk of lung cancer in smokers, according to a 2008 study. Broccoli
also has a chemical called L-sulforaphane, which turns on anti-inflammatory
genes. Cauliflower, kale, and Brussels sprouts are examples of cruciferous
vegetables.
5. Tomatoes
Tomatoes are high in lycopene, a pigment that has been
shown to lower airway inflammation. Tomatoes are also high in vitamin C, which
has been demonstrated to help with autoimmune illnesses by reducing
inflammation.
While tomatoes in
any form are beneficial to lung health, it has been proven that our systems
absorb lycopene from cooked tomatoes more effectively. As a result, consume a
variety of fresh (when available) and cooked tomatoes.
6. Garlic
Garlic contains flavonoids that increase the formation of
glutathione, which aids in the removal of toxins and carcinogens, so improving
the function of your lungs.
7. Ginger
Ginger is anti-inflammatory as well as detoxifying and
aiding in the removal of toxins from the lungs. Ginger relieves congestion,
unclogs airways, and improves lung circulation, all of which contribute to
improved lung health.
8. Red Peppers
Most of us believe that eating oranges is the best way to
get enough vitamin C, but red peppers provide more vitamin C per serving—and
all it takes is a half cup to meet the daily requirement. Vitamin C has a
preventive effect on some lung disorders, such as asthma and obstructive airway
diseases, a benefit that is likely due to the vitamin's antioxidant qualities.
Vitamin C may have a
preventive impact against lung cancer, according to a meta-analysis of 21
research. Pepper use has also been associated with a lower incidence of COPD in
other studies.
9. Leafy Greens
Antioxidants (vitamins A, C, and E) and phytochemicals
(carotenoids) found in leafy greens like spinach and kale may help reduce
inflammation. Several research suggests that consuming a diet rich in leafy greens
may reduce the incidence of lung cancer. This could be because carotenoids are
thought to protect cells and aid in the prevention of cancer in its early
stages.Leafy greens are also a good source of sulforaphane, an antioxidant
molecule. They also contain high quantities of naturally occurring nitrates
from the soil, which your body converts to nitric oxide, a potent blood vessel
dilator that is good for circulation and oxygen supply.
10. Turmeric
Turmeric contains the curcumin molecule, which has anti-inflammatory
properties. Asthma-related inflammation of the airways and chest tightness can
be relieved with this chemical.
11. Green Tea
Green Tea is a good choice for lung health because of its
high levels of antioxidants, including quercetin, which acts as a natural
antihistamine and slows down the release of histamines, reduces inflammation,
and protects the lungs from irritation. Green tea has very high quantities of
the antioxidants flavanol and epigallocatechin-3-gallate (EGCG) in addition to
the fluids it offers.
12. Water
What is more efficient and effective than water? Water is
the most effective technique to cleanse your body's systems. Furthermore, dry
lungs are more prone to irritation and inflammation, therefore you should drink
six to eight glasses of water per day to stay hydrated.
Bad Foods For Lungs To Avoid
If you desire healthy lungs, you should avoid processed
fried foods as well as harmful fats like those found in processed meats or
processed oils. Any food that causes inflammation can be harmful to the lungs,
and having too much dairy in the form of heavy creams and cheeses can increase
mucous and inflammation in the airways, leading to poorer lung function and
more asthma or COPD attacks for individuals who are lactose intolerant or
sensitive.
The American Lung Association also recommends avoiding foods high in trans fats, such as butter and lard, as well as keeping sodium levels low to avoid edema (swelling) that can lead to increased blood pressure.
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