According to WHO, respiratory disorders claim about 3 million lives per year. Since air pollution has increased, it largely has an impact on your lungs. This leads to various respiratory diseases and difficulty in breathing. So, it is important to take care of your lungs by having healthy foods.
Here is a list of 20 food items that you should consume for your lungs to breathe better:
1. Red Bell Peppers
Red Bell Peppers are rich in Vitamin C, beta-carotene, and lycopene. These antioxidants help neutralise the free oxygen radicals. This makes the lungs and other important organs free of disorders and disorders and keeps them protected. Consume these peppers as raw in salads and sandwiches.
2. Berries
Berries like raspberries, blackberry, blueberry, cranberry, and strawberries contain flavonoids, phenolic acids, phytochemicals, ascorbic acid, and tannins. This reduces inflammation, protects the heart, boost immunity, and fight many cancers. Add them in smoothies or breakfast bowls.
3. Grapefruit
Grapefruit is known for its weight-loss boosting properties. It is a good source of vitamin B6, folic acid, vitamin C, magnesium, and thiamine. It has numerous health benefits and contains naringenin, a bioactive flavone which has anti-inflammatory properties and antioxidants. Having at least half of this fruit in breakfast flushes out toxins from the body and reduces inflammation in the respiratory system.
4. Broccoli
Broccoli is the king of all foods that have healing properties. It is a good source of sulforaphane (SFN), which has anti-inflammatory, antimicrobial, antioxidant, and antioxidant properties. SFN prevents cancers of the lung, breast, and stomach. Consume grilled broccoli or blanched broccoli every alternate day to improve your health.
5. Ginger
Ginger is a trusted home remedy for treating sore throat and cold. It contains gingerol, a bioactive compound which is responsible for the pungent taste of ginger. It also helps to prevent colds, migraines, asthma, and hypertension. It helps in detoxifying and helps in the elimination of pollutants from the lungs. The best way to make use of ginger is to crush its root and add it to the morning detox water.
6. Garlic
Garlic has a main phytonutrient called Allicin which has numerous health benefits. It has anticancer, antimicrobial, and blood pressure lowering properties. Consumption of garlic has a positive effect on patients with lung cancer and lung disorders. Consuming 2-3 cloves of garlic in salads and curries helps to protect the lung from diseases and infections.
7. Apples
Apples have antioxidants and phytochemicals like chlorogenic acid, phlorizin, and catechins which reduces the risk of cancer, asthma, cardiovascular diseases, and inflammation. Consuming an apple everyday keeps your lung health.
8. Apricot
Apricots are delicious as well as protectors of the lungs. They are a great source of beta-carotene, lycopene, Vitamin C, and Vitamin E. These antioxidants help to free the harmful oxygen radicals. They have anti-inflammatory, anti-allergic, anticancer, and antimicrobial properties.
9. Fatty Fish
Fatty Fish like mackerel, haddock, salmon, and carp are rich in Omega 3 Fatty Acids DHA and EPA. These are known as polyunsaturated fatty acids (PUFAs) which have anti-inflammatory, antioxidative, anticancer, and heart protective properties.
10. Turmeric
Turmeric is a golden spice used to alleviate various problems related to health. It has an active ingredient called Curcumin which is responsible for all the goodness. It has antimicrobial, antioxidant, and anti-inflammatory properties. This makes it ideal for counteracting cancers, inflammatory diseases, and obesity.
11. Avocado
Avocado is rich in riboflavin, Vitamin E, Pantothenic acid, niacin, Vitamin K, Vitamin B6, and polyunsaturated fatty acids. These have anti-inflammatory properties and antioxidants. Avocados can help to reduce arthritis. The monounsaturated fatty acids present in avocados help in the absorption of fat-soluble antioxidants. You should consume half an avocado everyday to stay healthy.
12. Chili Peppers
Chili Peppers are hot and contain capsaicin which is responsible for the heat of the chilies. It has anticancer and antioxidant properties. They contain a substance called capsaicin which treats sensory nerve fiber disorders, including pain related to arthritis, psoriasis, and diabetic neuropathy. Consuming these chilies everyday will keep you healthy.
13. Water
Water is the best way to detoxify your body processes. When your lungs are dry, they become prone to increased inflammation and irritation. So, it is important to drink six to eight glasses of water every day to keep you hydrated.
14. Walnuts
Walnuts are rich in Omega-3 fatty acids. Eating them everyday helps to fight asthma and other respiratory conditions. Omega-3 fatty acids are anti-inflammatory nutrients with protective effects in inflammatory ailments.
15. Carrots
Carrots are rich in Vitamin C, lycopene, and Vitamin A. All these antioxidants affect the health of the lungs and lower the chance of developing any lung disease. It has carotene antioxidants which reduce the risk of cancer. They are also a good source of Vitamin B, Vitamin A, potassium, and Vitamin K.
16. Pomegranates
Pomegranate juice slows down the growth of tumours in the lungs. They contain antioxidants like ellagic acid which is gaining strides in cancer research. Pomegranate juice contains high levels of antioxidants as compared to other fruit juices. The antioxidants present in its juice reduces inflammation, protects the cell from damage, and removes free radicals.
17. Poultry
Chicken is the most widely consumed poultry and a rich source of lean protein. A diet rich in poultry reduces the risk of lung cancer by 10%. Consume boiled or rich poultry for dinner or lunch.
18. Spinach
Spinach and other green leafy vegetables like kale and chard are full of minerals and vitamins. It contains phytochemicals that prevent oxidative damage, fights cancer, and reduces inflammation. Consuming a cup of spinach everyday will boost your immunity and keep your lungs healthy.
19. Red Onions
Red Onions are a good source of histamine blocking quercetin. This helps to fight allergy related to the lungs. They are high in Vitamin C which helps in regulating collagen production, repairing of tissues, immune health, and absorption of iron. They help to control the levels of blood sugar as they have quercetin which possesses anti-diabetic effects.
20. Mustard Greens
Mustard Greens are packed with fiber, Vitamin C, and Vitamin A. Adding it to your diet is a good way to boost your immune system while fighting off respiratory diseases.
