16/01/2024
14 Foods for Healthy Lungs and Help You Breathe Better
1. Water
Water plays a huge role in health and is the base of any cleansing action. Pure, clean water is essential to keeping blood flowing to and from the lungs. It also keeps our lungs hydrated and the mucus flowing. It may sound disgusting, but that mucus is important and needs to be the right consistency for the cilia to move itโalong with toxins, microbes, and pollutantsโout.
A large part of the body is made up of water. When the body is dehydrated, our bodies start to feel the effect. Proper hydration is essential for more than just lung health. It helps to remove waste from the body, transport nutrients throughout the body, and regulate body temperature.
2. Garlic and Onions
These pungent foods are great for the heart and thus the lungs too. They reduce inflammation, lower cholesterol, and fight infection. Garlic is known for its powerful anti-inflammatory properties.
One study published in the journal Cancer Epidemiology, Biomarkers & Prevention found that smokers who ate raw garlic had a 40% lower lung cancer risk compared to those who didnโt consume raw garlic.
3. Ginger
This spice has anti-inflammatory properties and promotes the elimination of pollutants from the lungs. Ginger has a ton of benefits not just for the lungs but for the rest of the body too. Ginger can help to decongest and unclog air passages helping to boost lung health and improve breathing.
4. Chili Peppers
Peppers are filled with capsaicin, the spicy compound that gives them their bite. Capsaicin improves blood flow, stimulates mucus membranes, and fights infection.
5. Cruciferous Vegetables
Broccoli and cauliflower in a bowl|cruciferous vegetables for healthy lungs|lung health
Cabbage, cauliflower, broccoli, and kale have been shown to halt the progression of lung cancer and cut the risk of developing lung cancer in half. They are rich in chlorophyll that cleans and builds blood and full of some very effective antioxidants.
6. Pomegranates
Pomegranate juice slows the growth of lung tumors. Pomegranates contain many antioxidants including ellagic acid, which is gaining strides in cancer research.
7. Turmeric
turmeric spice|Healthy lungs|healthy foods for healthy lungs turmeric for healthy lungs
This spice is related to ginger with many of the same benefits. It also contains curcumin, a compound that encourages the self-destruction of cancer cells. Curcumin helps to relieve inflammation and chest tightness thatโs associated with asthma.
One study followed 77 participants with mild and moderate asthma who took curcumin capsules for 30 days. Researchers found that the supplements reduced obstructions in the airway and could be a complementary treatment for asthma sufferers.
8. Apples
Flavonoids, vitamin E, and vitamin C all help the lungs function at their best. Apples are rich in all of these and those who eat several a week have healthier lungs. Apples are rich in antioxidants which can help keep your lungs healthy.
9. Grapefruit
Naringin, a flavonoid in grapefruit, inhibits the activation of a cancer-causing enzyme. White grapefruit contains a high amount of this flavonoid, though pink grapefruit has some too along with the antioxidant lycopene. Grapefruit is especially good at cleansing the lungs after quitting smoking. The fruit is 92% water so itโs ideal for keeping you hydrated, supporting your overall health.
10. Beans, Seeds & Nuts
seeds and nuts in wooden spoons|beans seeds and nuts for lung health|foods for healthy lungs
These all contain a good amount of magnesium, a mineral that contributes to healthy lung function. They also provide essential fatty acids that are good for the cardiovascular system. Flax seeds are a great choice as they contain a healthy dose of vitamin E, boosting the immune system and supply of red blood cells.
Try adding a handful of walnuts to your diet. They are packed with omega-3 fatty acids and are thought to contain anti-inflammatory properties that can help combat asthma and other respiratory conditions. Nuts are also a fantastic snack when youโre on the go.
11. Carrots
These roots are rich in vitamin A, vitamin C, and lycopene, all antioxidants that affect lung health and lower the chances of developing lung disease. Researchers found that drinking carrot juice may help to prevent a type of damage that leads to lung cancer in smokers. Carrots are a healthy and tasty snack to eat on the go.
12. Oranges
Citrus is rich in vitamin C and vitamin B6. These help the lungs transfer oxygen. Oranges are full of lung-friendly antioxidants and packed with vitamin C which is known for fighting infection and inflammation.
13. Pumpkin
Pumpkin is another food rich in beta carotene and vitamin C, like carrots. Pumpkin is full of antioxidants that may help to combat cancer, in particular, prostate and lung. Itโs also a good source of fiber and potassium.
14. Red Bell Pepper and Cayenne Pepper
These mild peppers are rich in vitamin C and the carotenoids lutein and zeaxanthin. Carotenoids have been shown to cut the risks of developing lung cancer.
Cayenne pepper is rich in capsaicin which helps to stimulate healthy secretions that protect the mucous membranes in the lungs. Try drinking cayenne pepper tea. Itโs also a great source of beta-carotene which is thought to reduce several symptoms associated with asthma.
To keep your lungs in tip-top shape, itโs important to exercise regularly, avoid smoking and follow a healthy diet. There are certain nutrients that benefit the air passageways, improve breathing and keep the lungs healthy. By including these foods in your diet and following a well-balanced lifestyle, itโs not just your lungs that benefit but your overall health.
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