Superfoods To Improve Your Lung Health: 21 best foods to keep lungs healthy

Superfoods To Improve Your Lung Health

Keeping your lungs healthy is very important to be at your best. Choosing Superfoods To Improve Your Lung Health can help improve your lifestyle. 

To keep your body ticking over at your best, keeping your lungs healthy is very critical. 

Your Lung health is a cog in the wheel that makes your body work more efficiently.  

Some of the common factors, including exposure to cigarette smoke and environmental toxins.  Additionally, eating an inflammatory diet can take a toll on this pair of very important organs.

Moreover, research has shown that some simple lifestyle modifications. This includes following a nutrient-rich diet. 

A diet that can help you protect your lungs and even reduce lung damage and symptoms of the disease.

Superfoods To Improve Your Lung Health are specific nutrients and foods.  Foods that are beneficial for lung function.

A good way to keep your lungs healthy is by eating Superfoods To Improve Your Lung Health and a healthy diet.  A diet that is rich in these Superfoods To Improve Your Lung. 

Health is a long-term investment to good lung health and a better lifestyle.

what food is good for your lungs?

Here is list of 21 best foods to keep lungs healthy.

  • Beets and beet greens
  • Peppers
  • Apples
  • Pumpkin
  • Turmeric
  • Tomato and tomato products 
  • Blueberries 
  • Green tea
  • Red cabbage 
  • Fatty fish
  • Olive oil
  • Oysters
  • Yogurt
  • Brazil nuts
  • Swiss chard
  • Barley
  • Lentils 
  • Kale
  • Broccoli
  • Carrots
  • Mushrooms

Superfoods To Improve Your Lung Health.

1: Beets and beet greens

The beetroot and beet greens have been shown to benefit lung function. This vibrantly colored root and greens of the beetroot plant contain compounds that optimize lung function.

Moreover, these are rich in nitrates,  nitrates are beneficial to lung function. Additionally, nitrates help relax blood vessels, optimize oxygen uptake and reduce blood pressure.

Beetroot and its supplements have been shown to improve physical performance. And lung functions in people with lung conditions, including COPD and pulmonary hypertension. 

Pulmonary hypertension is a well-known disease that causes high blood pressure in the lungs.

Additionally, beet contains magnesium, vitamin C, potassium, and carotenoid antioxidants.  All of which are essential to promote lung health. 

2: Peppers

Well, Peppers form a huge family from sweet to extra spicy. Moreover, they are amongst the richest sources of vitamin C.  

Vitamin C is a water-soluble nutrient that acts as a powerful antioxidant in your body. Getting enough vitamin C is really important, especially for those who smoke.

Peppers have flavonoids and polyphenols, which gives them strong antioxidant capabilities. 

However, due to the damaging effects of cigarette smoke on your body’s antioxidant stores. It’s recommended that people who smoke should consume an extra 35 mg of vitamin C per day. 

Moreover, many studies show that smokers may benefit from higher doses of vitamin C.  

And the smokers with high vitamin C intake have better lung function than those with lower vitamin C intake. [1]

Additionally, Consuming just one medium-sized (119-gram) sweet red pepper delivers 169% of the recommended intake for vitamin C.

3: Apples

Due to the presence of the antioxidant quercetin. Moreover, research has shown that regularly eating apples may help promote lung function. 

Apples have been proven to reduce lung decline. And even reduce lung damage caused by smoking and pollution. Additionally, those who eat five or more apples per week were also at a reduced risk of developing COPD.

Apple intake has also been linked to a lower risk of lung cancer and asthma. This may be due to the high concentration of antioxidants in apples, including vitamin C and flavonoids. 

Also, Apples help maintain and improve the functioning of the lungs and the entire respiratory system.

4: Pumpkin

Pumpkins are highly rich in carotenoids. Moreover, the bright-colored flesh of pumpkins contains a number of lung health-promoting plant compounds. 

They’re especially rich in carotenoids, including beta carotene, lutein, and zeaxanthin. All of these have powerful antioxidant and anti-inflammatory properties.

Moreover, studies have shown that having higher blood levels of carotenoids is associated with better lung function. In both younger and older populations.[2][3]

However, people who smoke may get significant benefits from consuming more carotenoid-rich foods like pumpkin.

Evidence has suggested that. Smokers may have 25% lower concentrations of carotenoid antioxidants. Than nonsmokers, which may harm lung health.

5: Turmeric

Turmeric is a spice and is often used to promote overall health. Due to its potent antioxidant and anti-inflammatory effects. 

Curcumin, the main active component in turmeric, can be especially beneficial for supporting lung function. 

Turmeric is well known as a natural antiseptic with medicinal qualities.

A study on 2,478 people found that curcumin intake was associated with improved lung function. 

Moreover, the lung function of smokers. Who had the highest intake of curcumin was significantly greater than smokers who had low curcumin intake. 

Additionally, high curcumin intake in smokers. Was associated with 9.2% greater lung function, compared with smokers who did not consume curcumin.

6: Tomato and tomato products

Tomatoes are one of the richest vegetable sources of lycopene. A carotenoid antioxidant that goes well with improved lung function. 

In fact, tomato product consumption is good to reduce airway inflammation. In people with asthma and improve lung function in people dealing with COPD.

Additionally, A 2019 study on 105 people with asthma stated that. A diet rich in tomatoes and tomato products was-associated with a lower prevalence of poorly controlled asthma. 

Moreover, its intake is also associated with a slower decline in lung function in Ex-smokers.

7: Blueberries; Superfoods To Improve Your Lung Health

Berries are rich in antioxidants, these berries may be small but they pack a punch when it comes to health. Which the American Cancer Society notes protect lungs. 

In fact, blueberry and Acai are two of the top sources. However, cranberries, grapes, and strawberries are also good for the lungs.

Blueberries are- loaded with polyphenols and flavonoids. Moreover, their consumption has been- associated with a number of health benefits. Including protecting and preserving lung function.

Blueberries are a rich source of anthocyanins, including cyanidin, malvidin, peonidin, delphinidin, and petunidin.

Anthocyanins are so powerful pigments that have been- shown to protect lung tissue from oxidative damage. [2]

Additionally, a study over 839 veterans found. That blueberry intake was- associated with the slowest rate of decline in lung function.  

And a person consuming 2 or more servings of blueberries per week slowed lung function decline by up to 38%, compared with low or no blueberry intake.

8: Green tea

Green tea is a healthy beverage that has been around for centuries. It is created by harvesting and brewing the leaves of the Camellia Sinensis plant. 

It’s because of, the tea leaves are- cooked quickly after picking. They maintain the high levels of their magical properties. These include antioxidants, polyphenols,  and chlorophyll.

Green tea is a dink that has impressive effects on health. Epigallocatechin gallate (EGCG) is catechin, which concentrated in green tea. 

Which boasts antioxidant and anti-inflammatory properties. And has been- shown to inhibit fibrosis or scarring of tissues.

Pulmonary fibrosis is a disease, which is- known as progressive, lung-function-compromising- scarring-of lung-tissue. 

Some research shows that EGCG may help treat this disease.

9: Red cabbage; Superfoods To Improve Your Lung Health

Red cabbages are affordable and are a rich source of anthocyanins. These plant pigments present in red cabbage, give red cabbage its vivid color. 

Anthocyanin intake has been associated with a reduced decline in lung function.

Cabbage is- packed with fiber. Moreover, studies show that people who consume more fiber have better lung function than those who consume low amounts of fiber.

10: Fatty fish 

Fish that are high in fat is an excellent choice of food for healthy lungs. 

Additionally, they contain high levels of omega-3 fatty acids, and it is linked with lung health. 

According to The Lung Health Institute, fatty acids are particularly beneficial, if you have a chronic lung disease. Plus, omega-3 fatty acids help to fight inflammation. 

Moreover, they may help reduce the risk of lung infections. And, they can help to reduce feelings of anxiety and depression.

Additionally, the fish oil also protects the lungs from infections by a bacterium called Haemophilus influenza.

11: Olive oil

Consuming olive oil in your diet may help protect against respiratory conditions like asthma. 

Well, Olive oil is a concentrated source of anti-inflammatory antioxidants. And includes vitamin E and polyphenols, which are responsible for their powerful health benefits.

However, a study of over 871 people found that those who had high olive oil intake had a reduced risk of asthma.

Additionally, the Mediterranean diet, which is rich in olive oil. And is benefits lung function in smokers, as well as people with COPD and asthma.

12: Oysters

Oysters are- loaded with nutrients that are important to lung health, including selenium, zinc, B vitamins, and copper.

Additionally, some studies show that. People with higher blood levels of selenium and copper have greater lung function. 

As compared with those with lower levels of these nutrients.

And, oysters are an excellent source of zinc and B vitamins nutrients. That are especially important for people who smoke.

As smoking depletes certain B vitamins, including vitamin B12. And oysters are rich in it. 

Additionally, studies show that a higher intake of zinc may help protect smokers from developing COPD.

13: Yogurt; Superfoods To Improve Your Lung Health

As we know yogurt is rich in potassium, calcium, phosphorus, and selenium. 

Research shows these nutrients may help boost lung function and protect against COPD risk.

According to a study in Japanese adults. The higher intakes of calcium, phosphorus, potassium, and selenium. Were associated with increased lung function markers, and those with the highest calcium intake had a 35% reduced risk of COPD.

14: Brazil nuts

Well, Brazil nuts are amongst the richest sources of selenium that you can have. 

A single nut may contain over 150% of the recommended intake for this important nutrient. Though the concentrations may vary significantly depending on growing conditions.

Additionally, according to studies, high selenium intake may help protect against lung cancer. It may improve respiratory function in people with asthma. 

And enhances antioxidant defenses and immune function, which may help improve lung health.

As Brazil nuts are such a concentrated source of selenium. However, it’s highly recommended to keep your intake to just one or two nuts per day.

15: Swiss chard

Swiss chard is a dark leafy green which is very high in magnesium. And, Magnesium helps protect against inflammation. And it also helps bronchioles. 

The tiny airways inside your lungs — stay relaxed, preventing airway restriction.

Moreover, a higher intake of magnesium has been- associated with better lung function in a number of studies. 

Additionally, a low magnesium level is- associated with worsening symptoms in people with COPD.

And, many studies have suggested. That greater intake of leafy green vegetables like Swiss chard reduced the risk of lung cancer and COPD.

16: Barley

Barley is a well nutritious whole grain that contains a very high amount of fiber. 

And, high fiber diets rich in whole grains have been shown to have a protective effect on lung function. 

Additionally, it may reduce the risk of mortality from lung-related diseases.

Moreover, the antioxidants found in whole grains like flavonoids and vitamin E.  

Promotes lung health and protects against cellular damage.

17: Lentils 

Lentils are high in many of the nutrients that help support lung function. Additionally, that includes iron, magnesium, copper, and potassium.

However, the famous Mediterranean diet. Which has been associated with promoting lung health, is high in legumes like lentils.

According to research following a Mediterranean dietary pattern. And it can preserve lung function in people who smoke. 

And, eating fiber-rich lentils may help protect against lung cancer and COPD.

18: Kale; Superfoods To Improve Your Lung Health

Kale is one of the original superfoods. Kale has high levels of fiber, vitamin C, and beta carotene. 

Its antioxidant effects may be especially helpful for lung health. 

As kale contains biochemical compounds that help to eliminate or control the amount of harmful free radicals in the body. 

Additionally, kale is a rich source of carotenoids, iron, potassium, calcium, and vitamins.

19: Broccoli

Broccoli is a delicious green cruciferous vegetable that grows in the ground. You can find it year-round in the store and is beneficial to eat either fresh or frozen. 

Broccoli has a powerful array of nutrients. It includes vitamins A, C, and K along with a healthy amount of fiber. Broccoli also contains folic acid and potassium.

Broccoli and other cruciferous vegetables contain sulfur-based compounds. Moreover, this compound is, believed to be the reason for their amazing health benefits. 

According to, some observational. Cruciferous vegetables may play a role in reducing the risk of many different types of cancer. Also, these foods may also have strong antioxidant effects.

Broccoli is very tasty as a steamed vegetable with a simple lemon, salt, and pepper finish.

According to Scientists at John Hopkins Medicine Institute for Basic Biomedical Sciences. The compound, Sulforaphane, is plentiful in broccoli. Which produces protective enzymes. 

The enzyme that might protect against asthma. Additionally, it also might protect against chronic obstructive pulmonary disease (COPD), other respiratory illnesses.

20: Carrots

Along with promoting lung health, carrots are- known to counter the effects of smoking. Moreover, which is a factor that increases lung disease and its risk. 

Additionally, according to a recent study published in the journal Nutrition Research and Practice.  Carrots are loaded with beta carotene. that “provide some protection to smokers. 

Who are- exposed to the increased risk of numerous cancers and other degenerative diseases”.

21: Mushrooms

Mushrooms are fungi, that are grown throughout the world. These have a unique flavor that comes from a compound called glutamate. 

Additionally, they are known to have a variety of health benefits. And it contains fiber, selenium, and a variety of vitamins including B vitamins.

According to a review published in 2017. Also, some of the benefits of mushrooms are due to their ability to affect the environment of the gut. 

This means that mushrooms can change the make-up of the gut environment, also called the microbiota. 

And this, in turn, benefits the entire body. One of the major benefits of this change gut environment is enhancing the immune system.

Conclusion

These were the Superfoods To Improve Your Lung Health. As lung disease and discomfort are hard to live with. 

Moreover, Keeping your body healthy through diet and nutrition is just the other way you can improve your overall health. 

As Our lungs are one of our most vital organs. They do the very essential work of providing oxygen to our entire body. 

You make sure to add these Superfoods To Improve Your Lung Health to your daily diet. And ensure better and healthier lungs and respiratory systems for your body.

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