Your chest may feel congested or inflamed, after being exposed to pollutants, including
cigarette smoke, air pollution, and other toxins that negatively affect the lungs.
Mucus builds up in the lungs to trap bacteria and infections, contributing to lung inflammation.
In today's video, we look at 12 foods that can help eliminate excess mucus from the lungs,
fight or prevent inflammation, and improve breathing.
Make sure you watch till the end, to learn about one nut, you can eat daily to support
healthy lungs.
As always, this video is educational, and does not constitute medical advice; we are
not doctors.
Number 12.
"Pumpkin".
Pumpkins include a range of lung-health-promoting plant chemicals, in their vividly colored
flesh.
According to a scientific review, pumpkin is particularly high in carotenoids, such
as zeaxanthin, lutein, and beta carotene, which have potent anti-inflammatory and antioxidant
qualities.
The research found that having increased levels of carotenoids, is linked to better lung function
in elders and children alike.
Smokers can reap maximum benefits from eating more foods rich in carotenoids like pumpkin.
One study revealed that people who smoke have 25% lower levels of carotenoid antioxidants
than those who don’t smoke.
As a result, smoking can trigger lung health issues, including chronic inflammation.
Number 11.
"Apples".
Eating apples on a daily basis may help to clean your lungs, and improve their overall
function.
Ex-smokers who consumed apples had a slower loss in lung function, according to research.
Furthermore, eating 5 or more apples each week, is linked to improved lung function,
and a lower chance of getting chronic obstructive pulmonary disease (COPD).
A decreased incidence of asthma and lung cancer, has also been related to apple consumption.
This might be due to apples' strong antioxidant content, which includes flavonoids and vitamin
C.
Number 10.
"Beets".
Beets and beet greens are high in nitrates, which optimize lung function.
According to a scientific review, nitrates aid in the relaxation of blood vessels, the
reduction of blood pressure, and the optimization of oxygen absorption.
Research after research has shown that beets might enhance lung function, and physical
performance in patients with lung conditions, such as COPD and pulmonary hypertension.
Pulmonary hypertension is a condition that triggers blood pressure spikes in the lungs.
Moreover, beet greens are overflowing with vitamin C, potassium, magnesium, and carotenoid
antioxidants, which help boost lung health, reducing the risk of chronic inflammation.
Number 9.
"Bell Peppers".
Bell peppers are among the best foods for healthy lungs.
It’s an excellent source of water-soluble vitamin C, which works as a powerful antioxidant
in the body.
Consuming enough vitamin C is especially important for those who smoke, or who want to heal their
lungs from smoking.
One Korean study showed that smokers who consume more vitamin C, have a stronger lung function,
than smokers who are deficient in this vitamin, or don’t consume enough of it.
One medium-sized red bell pepper, provides the body with 169% of the recommended vitamin
C intake.
Number 8.
"Olive Oil".
If you’re looking to detox your lungs, invest in extra virgin olive oil.
Olive oil consumption may help in reducing the risk of breathing problems such as asthma.
Olive oil is rich in monounsaturated fatty acids, and high in anti-inflammatory antioxidants
like polyphenols and vitamin E, which are responsible for its many health benefits.
One study that involved 871 participants, concluded that increased intake of olive oil
helped decrease the likelihood of asthma.
Thus, if you’re looking to start an anti-inflammatory diet, pay attention to the Mediterranean diet.
This type of eating plan is particularly beneficial for people with asthma and COPD, and smokers.
Number 7.
"Fatty Fish".
Fatty fish is rich in omega-3s, which boast anti-inflammatory abilities.
One researcher from La Trobe University, claimed eating fish twice a week, may help treat lung
inflammation in kids with asthma.
The scientific trial included 64 children diagnosed with moderate asthma from Athens,
Greece, ranging in age from 5 to 12.
Scientists from Australia and Greece, separated the children into two groups.
The first group consumed two servings or 150 grams of cooked fatty fish per week for 6
months, as part of the Greek Mediterranean diet.
The second group ate their regular meals.
The fish-eating group in the study had a 14-unit reduction in bronchial inflammation.
Number 6.
"Swiss Chard".
A dark leafy green, Swiss chard packs magnesium that has been shown to fight inflammation,
and keep your bronchioles flexible, reducing airway obstruction.
(Bronchioles are the small airways within your lungs.)
Several studies concluded that high magnesium intake promotes lung function, while reduced
levels of this mineral, are linked to worsened symptoms in C.O.P.D patients.
A diet rich in leafy green vegetables, has been associated with a lower risk of lung
cancer, and C.O.P.D in several studies.
Number 5.
"Turmeric".
Turmeric's high antioxidant and anti-inflammatory properties, make it vital for promoting overall
health.
Turmeric's major active ingredient, curcumin, may be particularly good for lung health.
One study that involved 2,478 people, found that curcumin consumption was linked to better
lung function.
Smokers who consumed the most curcumin, had much better lung function, than smokers who
consumed the least curcumin.
Number 4.
"Red Cabbage".
Red cabbage contains plant pigments called anthocyanins, which give this vegetable its
bright color.
According to a scientific review, regular anthocyanin consumption helps prevent a decline
in lung function.
Additionally, red cabbage is brimming with fiber that has been linked to better lung
function.
When compared with green cabbage, the red variety contains a great amount of powerful
antioxidants, cancer-fighting flavonoids, and 10 times more vitamins which are all good
for lung health.
Number 3.
"Blueberries".
Blueberries help preserve and protect lung function, thanks to their rich nutrient content.
These berries contain anthocyanins, that aid in treating inflammation in the body.
Studies have shown that anthocyanins suppress the effect of oxidative stress on lung tissue.
In a research of 839 veterans, it was shown that blueberry consumption was linked to the
slowest rate of decrease in lung function.
Eating 2 or more servings of blueberries per week, inhibits lung function decline by more
than 38%, when compared to little or no blueberry consumption.
Number 2.
"Tomatoes".
Tomato is a wonderful source of a carotenoid antioxidant, lycopene, which has been linked
to better lung health.
One study found that eating tomato products helps decrease airway inflammation in patients
with asthma, as well as enhance lung function in patients with COPD.
A diet high in tomatoes, was linked to a decreased frequency of poorly managed asthma, in 105
adults with asthma, according to a 2019 research.
In addition, tomato consumption is linked to a slower deterioration among pulmonary
function in ex-smokers.
Number 1.
"Brazil Nuts".
One of the reasons why you should be eating more Brazil nuts, is because they’re loaded
with selenium, which is essential for healthy lungs.
Though concentrations vary substantially, depending on growth circumstances, a single
Brazil nut, can offer more than 150 percent of the required daily selenium intake.
According to studies, high selenium consumption can help prevent lung cancer, promote respiratory
function in individuals with asthma, and boost immune function and antioxidant defenses,
all of which can promote lung health.
Aim to eat one or two Brazil nuts everyday, to protect your lungs from inflammation.
While no one food can magically treat inflammation in the lungs, consider adding a few of these
anti-inflammatory foods to your diet, to support your overall lung health.
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And now, over to you: What are your favorite foods to support lung health?
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