Boosting Lung Health Through Nutrition: Essential Foods to Include

As with all things wellness, your diet plays a huge roll in the proper function and health of your lungs, and the good news is that we have total control over the food we put into our bodies! The more nutrient dense foods (think plant-based super foods) you eat, the better equipped your body is to stave off illness, infections and disease. People typically reach peak lung capacity around 30 years of age, however diets rich in fruits and vegetables can help protect the lungs against damage, preserving lung functionality and reducing the risk of developing respiratory diseases later in life. 

After 30, lung function begins to decline for everyone; the speed of decline varies from person to person, depending on several factors, such as smoking, physical activity, exposure to certain pollutants and the presence of other medical conditions. But researchers say that the benefits of a plant-based diet, in conjunction with a healthy lifestyle, go a long way toward helping your immune system to perform at its best while improving the quality and longevity of your life.

Here are ten amazing foods to incorporate into your diet today: 

1. Apples

For effective functioning of lungs, you need foods rich in Vitamin C, E, and beta carotene.  Studies show that eating 5 or more apples a week can improve lung function and that those who eat apples regularly have a better and improved lung capacity as compared to those who do not. 

Apples are brimming with healthful antioxidants.  The polyphenols and flavonoids found in apples fight cancer and can prevent spikes in blood sugar. Studies have also shown that apples lower the risk of asthma and lung cancer, and that apples give us a healthy dose of vitamin C and fiber, both of which help fight cancer.

Always eat organic apples and include the skin as the peel has 6 times the antioxidant power of the meat.  Experts say that eating apples regularly can significantly decrease the natural decline in functioning of lungs, which occurs with aging.

2.  Cantaloupe

Cantaloupes are an excellent source of vitamin C and A (in the form of carotenoids). Consuming high intakes of fruits and vegetables containing carotenoids has been associated with a reduced risk of lung cancer as well as a lower risk of asthma attacks. It is best to eat ripe cantaloupes since they are sweeter and more alkalizing for your body, which helps to balance your pH levels.

 3. Blueberries

Known for their anti-inflammatory and anti-cancer benefits, blueberries also contain anthocyanins, vitamin C, vitamin E, and ellagic acid. People who regularly consume a particular type of flavonoid, called anthocyanins, maintain the best lung function as they age, researchers have concluded. Anthocyanins are found in dark-pigmented fruits and vegetables such as red grapes, blueberries and purple potatoes.  Enjoy blueberries raw in smoothies, salads or in oatmeal. 

4. Broccoli

Broccoli is high in vitamin C, carotenoids, folate, and is a source of phytochemicals, which may have anticancer properties. Broccoli has been shown to lower the risk of lung cancer in smokers. I love to add frozen broccoli to my smoothies or fresh to salads. 

5. Collard Greens

Collard greens, another cruciferous vegetable, are shown to lower cancer risk due to their detoxifying properties. These vegetables contain phytonutrients called glucosinolates, which can help activate our bodies’ detoxification enzymes and fight cancer. Collard greens are an excellent source of core antioxidants, caffeic acid, ferulic acid, quercetin, and kaempferol, which can lower the risk of oxidative stress in our cells and help prevent cancer.

6. Kale 

Another member of the cruciferous vegetable family, kale is also known for its anti-cancer properties. I love to add frozen or fresh kale to soups and stews!

7. Ginger

Not only is this spice anti-inflammatory, it is detoxifying and promotes the elimination of pollutants from the lungs. Ginger molecules may eliminate air pollutants out of air passages, relieve congestion, and improve circulation to the lungs, boosting lung health. Ginger may also ease asthma symptoms. 

8. Flaxseeds

A study by researchers from the Perelman School of Medicine at the University of Pennsylvania, published in the journal BMC Cancer, showed that a diet of flaxseeds given to mice not only protects lung tissues before exposure to radiation, but can also significantly reduce damage after exposure occurs. Flaxseeds may be able to lower lung cancer risk, protect lung tissues, and repair lung damages as the magnesium helps to relax the bronchi muscles and keep airways and air sacs open. Flaxseeds offer so many healthy benefits, you definitely want to add them to your diet on a regular basis.  

9. Pumpkins

Pumpkins contain high amount of potassium, panthothenic, magnesium, vitamin C, and E and also contain high amounts of carotenoids, which can lower lung cancer risk. The large dose of vitamin A found in pumpkins helps your body fight infections, viruses and infectious diseases. Pumpkins are packed with vitamin C (nearly 20% of daily recommended amount), which improves your immunity and can help you recover faster from colds and other viruses. Pumpkin oil can even fight various bacterial as well as fungal infections too, so be sure to add this amazing fruit to your diet.

10. Garlic

A regular intake of garlic may reduce your risk of developing lung cancer by half, according to a study published in Cancer Prevention Research. Garlic contains flavonoids that stimulate the production of glutathione, which enhances elimination of toxins and carcinogens. Tip: Allowing chopped/crushed garlic to sit for a few minutes before ingesting increases its health benefits.

Good health is based in good nutrition, so whether your diet needs a complete overhaul or just a few thoughtful tweaks, try incorporating these healthy hacks into your meal planning and you can't help but feel the effects throughout your body as your lung function improves.

Namaste,

Robbie Fichtel