8 simple diet tips to keep lungs healthy: Add turmeric in daily food, eat green leafy vegetables, more

Health benefits of turmeric: Including it in dals, vegetables or warm turmeric milk can help control inflammation in the body, indirectly benefiting the lungs over time (Image: Pexels)

• An anti-inflammatory diet supports better lung health
• Turmeric, vitamin C, greens, and omega-3s reduce inflammation
• Avoid fried and processed foods to protect lung function

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When it comes to lung health, most people immediately think of pollution, smoking or respiratory infections. However, doctors insist that diet plays a surprisingly powerful role in keeping the lungs functioning optimally.

Chronic inflammation in the body can aggravate conditions like asthma, allergies, and other respiratory issues. An anti-inflammatory diet, rich in antioxidants, vitamins and healthy fats, can help reduce this inflammation, improve immune response, and support long-term lung function.

What we eat can influence inflammation throughout the body. Dr Akshay Budhraja, Senior Consultant and Head of Respiratory & Sleep Medicine, Aakash Healthcare, tells Moneycontrol, “When you choose foods that are naturally anti-inflammatory, you can protect your lungs and boost respiratory health.”

Also read | Boost lung health: Lower risk of asthma, COPD with these expert recommended lifestyle changes

8 healthy food habits for better lung function

Dr Budhraja shares 8 anti-inflammatory food habits for better lung function:

Add turmeric to everyday cooking

A staple in Indian kitchens, turmeric contains curcumin; a potent anti-inflammatory compound. Including it in dals, vegetables or warm turmeric milk can help control inflammation in the body, indirectly benefiting the lungs over time.

Consume more vitamin C-enriching fruits

Vitamin C is a powerful antioxidant that protects lung tissues from oxidative stress. Oranges, guava, amla and lemons are widely available in India and can boost immunity while supporting healthy respiratory function.

Also read | Causes and symptoms of poor lung health: Expert tips to prevent asthma, cancer, COPD in elders

Include green leafy vegetables

Spinach, fenugreek (methi), mustard greens and similar vegetables are rich in antioxidants, vitamins, and iron. These nutrients help reduce inflammation and support oxygen transport, keeping the lungs healthy and the body energised.

Eat omega-3 rich foods

Walnuts, flaxseeds (alsi) and certain fish provide omega-3 fatty acids with natural anti-inflammatory benefits. Adding these foods to your diet may help limit inflammation that can affect lung performance.

Take ginger and garlic regularly

Ginger and garlic are widely used in Indian cuisine and have natural antibacterial and anti-inflammatory effects. Regular intake can strengthen immunity and help the body fight respiratory infections.

Opt for  whole grains over refined carbs

Unprocessed grains like oats, brown rice, ragi, bajra, and whole wheat contain fibre and nutrients that reduce systemic inflammation and support metabolic and respiratory health.

Stay hydrated

Fluids keep the mucus lining of the respiratory tract thin, aiding proper lung function. Drinking water, coconut water or light soups throughout the day ensures better hydration and easier breathing.

Restrict fried and highly processed foods

Deep-fried foods, processed snacks, and sugary drinks can contribute to inflammation. Limiting these foods helps maintain healthy lung tissues and reduces the risk of respiratory complications.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.