22 Foods and Drinks to Repair and Strengthen Your Lungs

Your lungs are vital for daily functioning. Without a properly functioning respiratory system, your body cannot carry out necessary processes for health and survival. As you age, it is crucial to maintain a healthy respiratory system through diet and exercise. You may already be aware of this, but did you know that your diet can impact your lung health? Read on to discover foods, drinks, and spices that can help keep your lungs in great shape.

Your lungs, along with your diaphragm, windpipe, and chest wall muscles, are the main components of your respiratory system. These pair of pinkish-spongy organs in your chest facilitate gas exchange with the rest of your respiratory system. When you breathe in, air enters the lungs, allowing oxygen to enter your blood. When you breathe out, carbon dioxide, a gaseous waste product, is expelled from the blood and the body. This life-sustaining process is controlled by your brain, which senses the body’s oxygen needs and eliminates excess carbon dioxide.

What happens when your lungs are diseased?

If your lungs are diseased, inflammation or scarring can impact their structure. This can hinder proper oxygen intake and carbon dioxide release, causing difficulty in breathing. It can feel as though you’re wearing a tight vest or breathing through a straw. The tubes leading to and from the lungs may become narrowed or blocked, and the blood vessels in the lungs may suffer from scarring, inflammation, or clotting.

Failure to regulate oxygen exchange can lead to heart disease. Untreated lung disease can result in permanent disability or even death.

Beneficial Foods for Your Lungs

1. Water: Stay hydrated with water. It thins mucus in your respiratory system, helping your body eliminate it and prevent breathing difficulties. Adults typically need up to eight glasses of water daily.
2. Avocado: This fruit is a delicious source of healthy fats, which are mostly plant-based and cholesterol-free. Healthy fats can reduce inflammation and promote easier breathing.
3. Hot honey water: Honey has anti-inflammatory properties and aids in cleansing the body of bacteria. Combining it with hot water helps detoxify your lungs and remove inhaled pollutants.
4. Eggs: Eggs provide healthy fats and protein. Protein helps the body produce immune cells, protecting your lungs and body from illness. Healthy proteins, like eggs, contribute to overall strength.
5. Green tea: Green tea is rich in antioxidants, reducing inflammation in the lungs. Start your day with a cup in the morning and enjoy another cup at night for improved lung health.
6. Nuts: These tasty treats are another source of healthy fats. They don’t contain cholesterol, which can lead to respiratory issues from clogged blood vessels. These fats come from plant sources and are found in oils like safflower, corn, and canola.
7. Beans: Beans offer a low-fat protein option. Consuming these protein sources twice a day helps maintain strong respiratory muscles.
8. Cinnamon: This spice controls lung inflammation, blood pressure, and blood sugar. Loaded with anti-inflammatory and antioxidant properties, it specifically benefits lung health, especially in individuals undergoing lung cancer treatment.
9. Lean meat: The American Lung Association suggests choosing low-fat protein sources like lean meats and low-fat dairy for respiratory health and weight control.
10. Leafy green vegetables: Spinach, kale, and bok choy are nutrient-rich vegetables offering vitamins, calcium, iron, potassium, and carotenoids. These components reduce lung inflammation due to their antioxidant and anti-inflammatory properties.
11. Whole-grain bread: Opt for complex carbohydrates like whole-grain pasta and bread to enhance lung health, as recommended by the American Lung Association.
12. Pineapples: Fresh fruits provide vitamins and minerals that support your body, including your respiratory system. Pineapples are an excellent choice without causing bloating like some fruits.
13. Bananas: High in potassium and fiber, bananas are beneficial for lung health. The American Lung Association recommends a daily fiber intake of 20 to 30 grams.
14. Tomatoes: Tomatoes are a rich source of lycopene, a carotenoid associated with improved lung function. Eating tomatoes can reduce airway inflammation and slow down lung decline.
15. Pumpkin: Carotenoids can enhance lung function, and pumpkins are an abundant source of these compounds. With their anti-inflammatory and antioxidant properties, they benefit lung health.
16. Grapes: Fresh fruits like grapes, along with other vegetables, are recommended by the American Lung Association to promote lung health, aid in weight maintenance and loss, and serve as the primary source of complex carbs instead of starchy bread.
17. Beets: Beets relax blood pressure, increase oxygen intake, and benefit overall lung function, making breathing easier. They contain magnesium and potassium, both of which promote lung health.
18. Peppers: Rich in vitamin C, peppers act as powerful antioxidants. Smokers are advised to consume extra vitamin C daily to improve lung function, at least 35 grams more than the recommendation for nonsmokers.
19. Ginger and turmeric tea: Combining turmeric and ginger tea can help control congestion and cough. This mixture offers anti-inflammatory properties and even features anti-cancer agents.
20. Apples: Apples contain quercetin, an antioxidant that aids in lung repair for smokers and combats declining lung health.
21. Licorice: Licorice tea or supplements contribute to lung health and cleansing. It reduces the risk of heart disease and improves symptoms associated with lung cancer.
22. Edamame: Diets rich in isoflavones are linked to reduced risks of chronic obstructive pulmonary disease (COPD). Edamame is a source of isoflavones, and studies have shown that consuming foods high in isoflavones leads to improved lung function and reduced shortness of breath.

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References:

1. American Lung Association: "Nutrition and COPD."
2. BioMed Central: "Licorice extract inhibits growth of non-small cell lung cancer by down-regulating CDK4-Cyclin D1 complex and increasing CD8+ T cell infiltration."
3. BMC Complementary Medicine and Therapies: "Honey and its nutritional and anti-inflammatory value."
4. Harvard School of Public Health: "Antioxidants."
5. Mayo Clinic: "Nutrition and pain."
6. Mesothelioma Center: "20 Foods to Promote Lung Health and 5 to Avoid."
7. Molecular Nutrition and Food Research: "Dietary intake of isoflavones and polyunsaturated fatty acids associated with lung function, breathlessness and the prevalence of chronic obstructive pulmonary disease: Possible protective effect of traditional Japanese diet."
8. National Heart, Lung, and Blood Institute: "HOW THE LUNGS WORK."
9. National Institutes of Health: "Vitamin C."
10. Penn Medicine: "Lung Disease."
11. Pharmacognosy Research: "Cinnamon: Mystic powers of a minute ingredient."