Immune Health

Breathe Better: 14 Foods for Healthy Lungs & Improving Breathing

It’s no secret that we need to breathe to stay alive. Duh!! Making sure our lungs work in an optimal manner does require some effort on our behalf. Our lungs bring in oxygen and expel carbon dioxide (a byproduct of metabolism) every day without us even thinking about it. It’s what is called an involuntary reflex, meaning our bodies do it automatically without us telling them to do it. Wouldn’t it be great if there were foods good for the lungs? Since breathing is critical to our existence, our lung health is also of paramount importance, and lung-healthy foods can help our lungs perform at optimal levels. 

The Mechanics of Our Lungs

Yeah, you probably know that we use our lungs to breathe, but do you know what actually goes on in our lungs during inhalation/exhalation? As we inhale, we take in air rich with oxygen. It is in the lungs where hundreds of thousands of tubes that lead to air sacs bring this oxygen. These sacs are known as alveoli. Believe it or not, there are over 300 million alveoli in our lungs with enough surface area for a tennis court!! The alveoli have membranes that are incredibly thin, actually as thin as tissue paper, and this maximizes the exchange of gases in our lungs. Our lungs are not only part of the respiratory system, but they act as our first line of defense for our immune system. They can: 

• Contain pollutants
• Trap infection-causing microbes
• Capture viruses in mucus

These outside contaminants can be expelled from the body when we cough or even when we sneeze, even sometimes before they pass the sinuses. Besides lung-healthy foods, there are some ways to make life easier for our lungs and respiratory system. These can include: 

• Stop smoking
• Limit exposure to pollutants
• Avoid secondhand smoke
• Exercise
• Avoid a high-fat diet

Better Food…Healthier Lungs & Better Breathing 

A well-balanced diet that is low in saturated fats has long been understood to be beneficial to our overall health, but what foods can promote healthy lungs and improved breathing? According to the American Lung Association, those with COPD who eat a diet low in carbohydrates and more healthy fats may breathe better.

14 Foods For Healthy Lungs And Improved Breathing

The food in our diet may not directly impact our lungs. Still, indirectly, our cardiovascular system is impacted by our diet, not to mention the benefits of antioxidants on our lungs. We can point to 14 foods that promote healthy lungs and improved breathing. These are:  

1. Garlic and onions 

Reduces inflammation, lowers cholesterol, and fights infection. Garlic and onions produce a chemical called allicin. This makes them smell and reduces the chances of lung cancer.  

2. Seeds and nuts 

Seeds and nuts are rich in omega-3 fatty acids, known for their anti-inflammatory properties. This makes them valuable in combating asthma and other respiratory issues by reducing inflammation in the airways. 

3. Cruciferous vegetables 

Cruciferous vegetables, such as broccoli and kale, are rich in chlorophyll, which not only helps in building blood but also possesses detoxifying properties, aiding in the removal of harmful substances from the body. The antioxidants in these vegetables further support lung health. 

4. Ginger 

Ginger is recognized for its anti-inflammatory properties, making it beneficial for respiratory health. It can help in reducing inflammation in the airways and promoting the elimination of pollutants from the respiratory system. 

5. Turmeric 

Turmeric contains curcumin, a potent anti-inflammatory and antioxidant compound. It can encourage the self-destruction of cancer cells and provide relief from inflammation and chest tightness associated with asthma.

6. Chili peppers 

Chili peppers contain capsaicin, a compound that improves blood flow, stimulates mucous membranes, and fights infection. These effects contribute to overall respiratory health and function. 

7. Pomegranates 

Pomegranates are rich in antioxidants, including ellagic acid, which is under study for its potential to slow the growth of tumors. The presence of these antioxidants can contribute to the overall well-being of the lungs. 

8. Apples 

Apples contain vitamins E and C, as well as flavonoids, which collectively contribute to improved lung function. These antioxidants play a role in protecting lung cells from oxidative stress and damage. 

9. Grapefruit 

Grapefruit contains naringin, a flavonoid known for inhibiting the activation of cancer-causing enzymes. This makes grapefruit beneficial for lung health, particularly in individuals who have quit smoking.   

10. Beans 

Beans are a source of magnesium, which supports lung function, and essential fatty acids that promote cardiovascular health. These combined benefits contribute to the overall health of the respiratory system. 

11. Carrots 

Carrots are rich in vitamins C and B6, as well as lycopene. This combination lowers the risk of developing lung disease and may prevent damage leading to lung cancer, especially in smokers. 

12. Oranges 

Oranges, rich in vitamins C and B6, provide lung-friendly antioxidants that help fight infection and inflammation. These vitamins also support the immune system, contributing to overall respiratory health. 

13. Red bell peppers 

Mild peppers, such as red bell peppers, are rich in the carotenoids lutein and zeaxanthin. These antioxidants have been shown to reduce the risk of lung cancer, providing an additional layer of protection for respiratory health. 

14. Cayenne peppers 

These contain capsaicin, which stimulates healthy secretions and has been studied for its potential to reduce symptoms of asthma. Additionally, they contain beta-carotene, offering benefits for respiratory health.  

What we eat has an impact on our overall health, not to mention the health of our lungs. Choosing to eat a diet that includes lung-healthy foods will not only keep us healthier but improve our breathing and keep our lungs healthy. Foods good for our lungs, plus regular exercise (and drinking water), can help with lung cleansing. The more efficient our lungs work, the better our overall health will be. 

 

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