Every single cell in our body works on oxygen. The organ which is responsible for supplying oxygen to all the parts of the body is the Lungs. This delicate organ performs the most complex & vital function of respiration. We often take breathing for granted. It is important to take care of our lungs to live a long and healthy life. Smoking, pollutants, toxins, and an unhealthy diet can take a toll on your lungs. Lung diseases kill around 4 million people every year. Foods such as red meat, carbonated drinks, and carbohydrates cause inflammation in your lungs. Adopting an anti-inflammatory diet full of nutrients, vitamins and minerals is essential for improving lung health. Maintaining a healthy and balanced diet is significantly associated with better lung function and is vital to your overall health. So, let us help you with a list of 5 superfoods to improve lung health.
5 superfoods to purify your lung and increase its health and overall well-being!
High Fiber Foods
Whole grains like wheat, quinoa, oats, brown rice & barley; legumes such as beans, peas, and chickpeas are great sources of dietary fibre which protects your lungs against diseases and toxins. A fibre-rich diet contributes to better lung functioning and overall health.
Leafy Greens
High vegetable intake, particularly green leafy and cruciferous vegetables may potentially reduce the risk of getting lung cancer. Leafy greens are high in carotenoid antioxidants which have positive effects on respiratory health.
Tomatoes and berries
Tomatoes, in any form, are an excellent source of vitamin C, lycopene and carotenoid antioxidants which are helpful in reducing airway inflammation in people with asthma and improving lung function in people with COPD.
Berries such as blueberries, blackberries and strawberries have a high content of vitamins, minerals and other bio-active components such as anthocyanins which preserve and protect lung health. Consuming blueberries regularly has proven to slow lung function decline by up to 38%.
Beetroot
Beetroot is a super vegetable packed with vitamins, and minerals and has a rich nutritional profile. The vibrant vegetable is a powerful antioxidant and folate-rich vegetable which helps fight inflammation. Beetroots also have several other nutrient qualities that build immunity and are a great addition to your everyday diet!
Walnuts
Walnuts are abundant in magnesium, antioxidants and healthy fats. Compared to other commonly consumed nuts, walnuts have higher antioxidant content. The antioxidants in walnuts are derived from omega-3 acids which can potentially prevent and fight lung infections. While the polyphenol in walnuts helps combat oxidative stress and reduces inflammation. Therefore, walnuts are one of the best foods for lung health.
Avoid these mistakes for good lung health
While those 5 superfoods do their part, it is important for you to not make these mistakes.
Smoking: It’s no surprise that smoking causes irreversible damage to your lungs. For this reason, quitting smoking and getting away from secondhand smoke is a must to improve lung health.
Consumption of red meat and processed foods: Limit your intake of red meat and processed foods as they are the main cause of inflammation in the lungs.
Overexposure to environmental air pollutants: Minimizing exposure to air pollutants, toxins, and hazardous smoke will protect your lungs from harm.
Unchecked Indoor air quality: Indoor spaces should be well-ventilated and checked for air quality frequently to avoid exposure to indoor air pollutants.
Sedentary lifestyle: Leading a sedentary lifestyle with limited to no physical activity can reduce your lung capacity. Hit the gym or try yoga more frequently to stay on top of your lung health.
Incorporate these simple tips along with 5 superfoods
- Mindful & Deep Breathing
- Breathing Exercises
- Consume Foods rich in Antioxidants
- Staying Fit and Physically Active
- Regular Health Checkups
Keep your lung health in check with Pulmonary Function Tests (PFTs)
Pulmonary Function Tests (PFTs) are taken to measure the function and capacity of your lungs. It comprises different breathing tests to check how well your lungs exchange air. It’s non-invasive and therefore helps to diagnose various lung diseases.
While food and lifestyle contribute to lung health, it’s important to consult with a healthcare professional or dietician who can provide a personalized diet plan to help improve your lung function. Thus, by maintaining a balanced diet, avoiding certain mistakes and adopting a lung-friendly lifestyle, you can optimize your lung health and reduce the risk of respiratory and lung diseases significantly.
To maintain optimal lung health, schedule an appointment or visit the nearest centre of Aarthi Scans and Labs.
