Incorporating some of the best foods for your lungs into your diet is a simple strategy that can reduce inflammation, improve lung function, and help your airways heal.
In addition to providing a high amount of important vitamins, minerals and antioxidants, these foods have also been researched for their ability to improve lung health and protect against a number of respiratory diseases.
In this article, we’ll cover some of the main ingredients that contribute to lung health, as well as other factors to consider.
The best foods for your lungs
Filling your plate with some of the best foods for your lungs can help reduce inflammation, improve airway function and protect against certain types of lung disease. Here are some of the best foods for your lungs and airways.
- Apples
Not only does “an apple a day keep the doctor away” as the saying goes, but apples can also contribute to better lung health. A study published in the European Respiratory Journal indicated that apples may help slow the decline in lung function over a ten-year period, especially for former smokers.
Phytochemicals found in apples have also been shown to decrease oxidative stress and inflammation, which could potentially improve lung function.
- green tea
Green tea is packed with antioxidants and polyphenols that may benefit lung function, including epigallocatechin gallate (EGCG), which has been shown to help suppress the growth of lung cancer cells in clinical studies. vitro. Green tea also contains theophylline, a powerful compound that works as a bronchodilator to improve airway function and ease breathing difficulties.
Additionally, other research shows that regular consumption of green tea may be linked to a lower risk of chronic obstructive pulmonary disease, a group of progressive lung diseases that can cause shortness of breath, coughing, and wheezing.
- Green leafy vegetables
Leafy green vegetables like collard greens, spinach, and arugula are packed with essential nutrients that can support lung health, including antioxidants, fiber, vitamins, and minerals.
In fact, studies show that eating more leafy green vegetables may be linked to a lower risk of lung cancer, COPD and asthma in adults.
- Garlic
Garlic has powerful anti-inflammatory and antioxidant properties that can help protect against oxidative stress in the lungs and throughout the body. What’s more, a study from China even found that eating raw garlic at least twice a week was associated with a lower risk of developing lung weakness over time.
- Ginger
Ginger is a powerful spice that has been widely studied for its medicinal properties, especially in relation to lung health. In an animal model, the administration of ginger to rats was shown to be effective in reducing lung damage and protecting against inflammation and excess oxygen. Another animal model showed that ginger extract prevented DNA and tissue damage to the lungs caused by alcohol.
- Salmon
Salmon is one of the most effective foods for cleansing the lungs and is an excellent source of anti-inflammatory omega-3 fatty acids. Some research suggests that these heart-healthy fats may help promote pulmonary blood flow and may benefit certain respiratory conditions. A study by the Barcelona Environmental Epidemiology Research Center even found that consuming higher amounts of omega-3 fatty acids was associated with lower markers of inflammation in people with COPD.
- Turmeric
Turmeric is one of the best lung foods thanks to its curcumin content, the chemical that gives it its vibrant color and impressive health benefits. Preliminary research suggests that turmeric’s anti-inflammatory properties may aid in the treatment of several respiratory conditions, including asthma, COPD, acute respiratory distress syndrome, lung injury, and pulmonary fibrosis.
- Bananas
Rich in potassium, fiber and vitamin C, bananas are a powerhouse food and can be especially beneficial for lung health.
So why exactly are bananas good for the lungs? Studies show that the potassium found in bananas helps the lungs contract and expand, which can prevent respiratory problems.
Other research has shown that bananas may preserve lung function and may even be associated with a lower risk of wheezing caused by childhood asthma.
