Diet tips for healthy lungs: Prevent asthma, respiratory diseases with these 7 foods

Your lungs are one of the most important organs in your body, constantly delivering oxygen to your blood and kicking carbon dioxide out of it. Each breath you take feeds your cells, tissues, and organs, enabling you to live, move, and thrive. However, our modern lifestyles are putting extreme stress on our respiratory organ. This can gradually result in inflammation, reduced lung volume, and higher chances of chronic illnesses such as asthma, bronchitis, or COPD.

The good news is that the foods you include in your daily diet have an impact on our lung health. Some foods are abundant in antioxidants, anti-inflammatory substances and nutrients that protect lung tissues, help with breathing, and even eliminate harmful toxins from the air you breathe. With the right foods in your daily diet, you can help boost lung health and immunity, and overall respiratory function naturally.

Here are 7 best foods for the lungs, what they do, the nutrients they are loaded with and ways to include them in your meals, suggested by Dr Aarav Mehta, Pulmonologist at Lotus Heart & Lung Institute, Mumbai.

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• Leafy Greens

Dark leafy greens, such as spinach, kale, and Swiss chard, are full of chlorophyll that allows blood to be cleansed and improves better oxygen circulation. They are rich in antioxidants, vitamins C and E, and magnesium, all of which lower inflammation and oxidative stress in the lungs. Magnesium helps relax the bronchi, opens up the airways, and relieves the symptoms of diseases such as asthma.

• Fatty Fish

Omega-3 fatty acids — found in abundance in salmon, mackerel, and sardines — are known for having powerful anti-inflammatory effects. Long-term inflammation can hurt the lung tissues and cause respiratory problems such as chronic obstructive pulmonary disease (COPD) and asthma. Omega-3 fatty acids reduce inflammation and increase total lung capacity.

• Apples

Indeed, an apple a day keeps the respiratory problems away. Apples are a good source of antioxidants, especially flavonoids and vitamin C, which reduce oxidative damage to the lungs. Studies show that apples improve lung function, and reduce the risk of developing asthma. Apples are rich in polyphenols that fight inflammatory processes while ensuring the healthy function of your lungs. Snack on them fresh or throw them in your salads for an easy increase.

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• Garlic

Garlic is known for its anti-inflammatory and antimicrobial properties. It is loaded with allicin, a substance that combats respiratory infections and lessens inflammation in the lungs. Garlic has properties that can protect against lung infections and reduce the risk of lung cancer, especially when consumed regularly. A simple way to effectively protect your lungs is to add raw garlic or garlic that is lightly cooked into your meals.

• Berries

Blueberries, strawberries and raspberries are rich in anthocyanins, potent antioxidants that protect lung tissues from damage induced by free radicals. They also help reduce inflammation and oxidative stress, both of which can damage the lungs. Eating different kinds of berries enhances general respiratory health and boosts up your immune system.

• Turmeric

Curcumin is one of the most bioactive natural anti-inflammatory compounds found in turmeric and Curcumin facilitates airway inflammation and breathing efficiency. Adding more turmeric in cooking or drinking golden milk regularly can improve lung health and reduce the risk of chronic respiratory diseases.

• Nuts and Seeds

Almonds, walnuts and sunflower seeds contain Vitamin E,  critical for lung health. This crucial vitamin protects lung cells against oxidative damage and enhances immune function. Using nuts and seeds on a regular basis promotes lung capacity and reduces coldness.

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.