Maintaining healthy lungs is crucial to feeling your best. But, common variables, such as exposure to cigarette smoke and environmental pollutants, as well as a pro-inflammatory diet, can have a negative impact on these two vital organs.
Nevertheless, common illnesses including asthma, chronic obstructive pulmonary disease (COPD), and pulmonary fibrosis can have a major impact on your quality of life.
Yet, evidence indicates that lifestyle changes, including eating a nutrient-dense diet, can help preserve your lungs and potentially minimize lung damage and disease symptoms.
In addition, certain minerals and foods have been identified as being especially advantageous for lung function.
This is a list of 20 meals that may improve lung function.
Beets And Beet Greens
The root and leafy greens of the beetroot plant contain chemicals that improve lung function.
The nitrates found in beetroot and beet greens have been shown to improve lung function. Nitrates aid in relaxing blood vessels, lowering blood pressure, and maximizing oxygen absorption.
It has been demonstrated that beetroot supplements enhance physical performance and lung function in individuals with lung disorders, such as COPD and pulmonary hypertension, a disease that produces high blood pressure in the lungs.
In addition, beet greens are rich in magnesium, potassium, vitamin C, and carotenoid antioxidants, which are all vital for lung function.
Peppers
Peppers are among the most abundant sources of vitamin C, a water-soluble substance that functions as a potent antioxidant in the body. A sufficient intake of vitamin C is especially crucial for smokers.
Due to the detrimental effects of cigarette smoke on antioxidant stores in the body, it is recommended that smokers eat an additional 35 mg of vitamin C per day.
Several studies indicate, however, that larger doses of vitamin C may be beneficial for smokers and that smokers with a higher vitamin C consumption have better lung function than those with a lower vitamin C intake.
One medium-sized (119-gram) sweet red pepper provides 169% of the recommended daily allowance of vitamin C.
Apples
Study indicates that consuming apples on a daily basis may improve lung function.
Studies indicate that apple consumption is connected with a slower deterioration in lung function among ex-smokers. In addition, eating at least five apples per week is related to improved lung function and a lower chance of getting COPD.
Apple consumption is also associated with a reduced incidence of asthma and lung cancer. This may be because apples have a high concentration of antioxidants, such as flavonoids and vitamin C.
Pumpkin
The flesh of pumpkins contains a range of plant components that promote lung health. They are particularly abundant in carotenoids, including beta carotene, lutein, and zeaxanthin, all of which possess potent antioxidant and anti-inflammatory qualities.
Higher blood levels of carotenoids are related to improved lung function in both older and younger populations, according to studies.
Individuals who smoke may benefit greatly from consuming more carotenoid-rich foods, such as pumpkins.
Smokers may have 25% lower concentrations of carotenoid antioxidants than nonsmokers, which can be detrimental to lung health.
Turmeric
Due to its high antioxidant and anti-inflammatory properties, turmeric is commonly used to boost overall health. Curcumin, the primary active ingredient in turmeric, may be particularly good for promoting lung health.
Research of 2,478 individuals revealed that curcumin use is connected with enhanced lung function. In addition, the lung function of smokers with the highest curcumin consumption was considerably greater than that of smokers with a low curcumin intake.
In fact, high consumption of curcumin was associated with a 9.2% increase in lung function in smokers compared to those who did not ingest curcumin.
Tomato And Tomato Products
Tomatoes and tomato derivatives are among the highest dietary sources of lycopene, a carotenoid antioxidant linked to better lung function.
It has been established that consuming tomato products reduces airway inflammation in asthmatics and improves lung function in COPD patients.
A 2019 study of 105 asthma patients found that a tomato-rich diet was associated with a lower prevalence of poorly managed asthma. In addition, tomato consumption is connected with a slower deterioration in ex-smokers lung function.
Blueberries
The eating of blueberries has been connected with a range of health advantages, including the protection and preservation of lung function.
The anthocyanins malvidin, cyanidin, peonidin, delphinidin, and petunidin are abundant in blueberries.
Anthocyanins are potent pigments that have been found to prevent oxidative damage to lung tissue.
A study involving 839 veterans indicated that blueberry consumption was associated with the slowest rate of decrease in lung function and that ingesting 2 or more servings of blueberries per week delayed lung function decline by up to 38% compared with little or no blueberry consumption.
Green Tea
Green tea is a beverage with remarkable health benefits. The catechin Epigallocatechin gallate (EGCG) is abundant in green tea. It possesses antioxidant and anti-inflammatory effects and has been demonstrated to prevent tissue fibrosis and scarring.
Pulmonary fibrosis is a disease characterized by increasing scarring of lung tissue that impairs lung function. Many studies indicate that EGCG may help treat this illness.
A small study conducted in 2020 on 20 individuals with pulmonary fibrosis revealed that treatment with EGCG extract for two weeks lowered fibrosis indicators compared to a placebo.
Red Cabbage
An inexpensive and rich source of anthocyanins is red cabbage. These plant pigments provide the vibrant color of red cabbage. Anthocyanin consumption has been associated with a slower deterioration in lung function.
Moreover, cabbage is loaded with fiber. According to studies, persons who ingest more fiber have higher lung function than those who consume less.
Edamame
Isoflavones are chemicals present in edamame. Diets high in isoflavones have been linked to a decreased risk of a variety of diseases, including COPD.
A study of 618 Japanese adults revealed that those with COPD had significantly lower isoflavone consumption than healthy control groups. Moreover, isoflavone consumption was substantially related to improved lung function and decreased shortness of breath.
Olive Oil
Olive oil consumption may protect against respiratory disorders such as asthma. Olive oil is a rich source of anti-inflammatory antioxidants, such as polyphenols and vitamin E, which account for its impressive health effects.
A study involving 871 individuals found that those with a high olive oil intake had a lower incidence of asthma.
In addition, the olive oil-rich Mediterranean diet has been demonstrated to improve lung function in smokers, COPD patients, and asthmatics.
Oysters
Oysters are rich in vital elements for lung health, such as zinc, selenium, B vitamins, and copper.
According to studies, individuals with higher blood levels of selenium and copper had better lung function than those with lower blood levels of these nutrients.
In addition, oysters are a fantastic source of B vitamins and zinc, which are particularly vital for smokers.
Some B vitamins, particularly vitamin B12, which is abundant in oysters, are depleted by smoking. In addition, research suggests that a higher zinc intake may protect smokers from getting COPD.
Yogurt
Calcium, potassium, phosphorus, and selenium are abundant in yogurt. According to scientific research, these nutrients may improve lung function and reduce COPD risk.
Higher intakes of calcium, phosphorus, potassium, and selenium were associated with increased lung function markers in a study of Japanese individuals, and those with the highest calcium consumption had a 35% lower risk of COPD.
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