Protect your lungs: Why magnesium, zinc and other nutrients are important for your respiratory health

Air pollution contributes to severe respiratory issues and affects many. While air quality remains a significant factor in lung health, the right nutrients in your diet can help protect the body, support lung function, and improve immunity.

As the weather gets colder, it’s important to focus on anti-inflammatory foods, antioxidants, and key nutrients, that can build a stronger defense against the harmful effects of air pollution, says Sheela Joseph, Consultant Nutrition, SPARSH Hospital for Women & Children, Bengaluru. “A wholesome diet with the right kind of nutrients can go a long way in strengthening the lungs and boosting immunity, making the body more resilient to the damaging effects of air pollution," she says.

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Joseph shares some essential nutrients that are critical to keeping your lungs healthy:

• Antioxidants: Air pollution generates free radicals in the body that can damage cells. Antioxidants, found in fresh fruits and vegetables, help neutralise these harmful particles. Key antioxidants include Vitamin C, which reduces lung inflammation and boosts immune function.

Sources of Vitamin C include citrus fruits, berries, and green leafy vegetables. Vitamin E, another powerful antioxidant, helps protect cells and is found in nuts, seeds, and leafy greens. Selenium, a mineral with antioxidant properties, is also vital for lung health and is abundant in Brazil nuts and eggs.

• Omega-3 fatty acids: Omega-3 fatty acids, found in fatty fish like salmon and sardines, flaxseeds, chia seeds, and walnuts, play a vital role in reducing lung inflammation caused by air pollution. These fats inhibit the release of inflammatory chemicals like prostaglandins and leukotrienes, offering significant protection to the respiratory system.

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• Vitamin D: Vitamin D is essential for maintaining lung health and reducing inflammation. It strengthens the epithelial cells in the airways, which are the first line of defense against environmental pollutants. Sunlight is the best source of Vitamin D, but it can also be found in fortified cereals, egg yolks, and fatty fish like salmon.

• Magnesium and zinc: Magnesium supports lung health by strengthening airway muscles, while zinc is important for repairing damaged lung tissue and boosting immunity. Both minerals are found in nuts, seeds, whole grains, and leafy greens.

• Water: Though not a nutrient, water is essential for maintaining lung health. Proper hydration thins mucus, making it easier for the lungs to clear pollutants. Drinking sufficient fluids like water, green tea, and coconut water, along with hydrating fruits and vegetables like watermelon, tomatoes, and cucumbers, can help keep the lungs clear and prevent infection.

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