The lungs play a crucial role in the respiratory process, serving as the site for exchanging oxygen and carbon dioxide. Therefore, maintaining lung health is essential. One way to do this is by consuming foods that boost lung health.
Here are some of the best food choices to enhance lung health:
1. Apples
Studies have shown that regularly eating apples can help improve lung function. Apple consumption is associated with a slower decline in lung function among former smokers. Additionally, consuming five or more apples per week is linked to better lung function and a reduced risk of developing COPD.
Apple intake is also associated with a lower risk of asthma and lung cancer. This may be due to apples' high concentration of antioxidants, including flavonoids and vitamin C.
2. Beets
The bright-colored roots and leaves of the beet plant contain compounds that optimize lung function. Beets and their greens are rich in nitrates, which have been shown to benefit lung function. Nitrates help relax blood vessels, reduce blood pressure, and optimize oxygen uptake.
Beet supplements have also been shown to improve physical performance and lung function in people with lung conditions, including COPD and pulmonary hypertension. This disease causes high blood pressure in the lungs. Additionally, beet greens are packed with magnesium, potassium, vitamin C, and carotenoid antioxidants, all essential for lung health.
3. Pumpkin
The bright-colored flesh of pumpkins contains various plant compounds that enhance lung health. They are particularly rich in carotenoids, including beta carotene, lutein, and zeaxanthin, all of which have powerful antioxidant and anti-inflammatory properties.
Having higher blood levels of carotenoids is associated with better lung function in both older and younger individuals. Smokers may also benefit significantly from consuming more carotenoid-rich foods like pumpkin.
4. Tomatoes
Tomatoes are one of the richest food sources of lycopene, a carotenoid antioxidant linked to improved lung health. Consuming tomatoes and tomato products has been shown to reduce airway inflammation in people with asthma and improve lung function in people with COPD.
A 2019 study of 105 people with asthma found that a tomato-rich diet was associated with a lower prevalence of poorly controlled asthma. Additionally, tomato intake is linked to a slower decline in lung function in former smokers.
5. Bell Peppers
Bell peppers are one of the richest sources of vitamin C, a water-soluble nutrient that acts as a powerful antioxidant in the body. Getting enough vitamin C is particularly important for those who smoke.
Smokers can benefit from higher doses of vitamin C, and smokers with high vitamin C intake have better lung function than those with lower vitamin C intake. Consuming just one medium-sized red bell pepper (119 grams) provides 169% of the recommended daily intake for vitamin C.
These are some of the best foods for lung health. Other foods that are also good for the lungs include turmeric, blueberries, green tea, purple cabbage, olive oil, edamame, shellfish, yogurt, coffee, and cocoa.
However, if you have persistent lung problems despite consuming these healthy foods, it is advisable to visit the nearest hospital.
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