What Are The 10 Best Food For Lungs To Eat During Pandemic Time To Enhance Immunity
Needless to say the best food for lungs, our lungs play a vital role in helping our body function well. However, consequently, our lungs inhale not just air but some harmful elements also like air pollutants and smoking along with it. These pollutants happen to increase the risk of respiratory health problems like asthma, bronchitis, cystic fibrosis, and pneumonia among others. A good way to keep your lungs healthy is by engaging in regular exercises and eating a healthy diet.
A healthy diet helps you go a long way and keeps you off any ailment. In India, with the increase in air pollution and population that smokes, and in the current COVID-19 times, respiratory illnesses are on an all-time high.
Role of Nutrition in Respiratory Health Macronutrients comprise carbohydrates, protein, and fats, are energy-rich foods, which are converted into usable forms by the actions of micronutrients.
10 Best Food For Lungs To Eat
Protein is essential for keeping muscles strong including the chest and abdomen muscles needed for breathing. Protein-rich foods are; meat, poultry, fish, eggs, tofu, legumes, nuts, seeds, milk, cheese, soy beverages, curd, whole grain loaves of bread, rice, pasta, quinoa, barley.
Vitamin A has natural anti-inflammatory to reduce inflammation of the mucous membranes. Vitamin A-rich foods are eggs, oats, milk, orange, and yellow vegetables, and fruits.
Vitamin C reduces inflammation and allergic responses and helps to decrease the dryness of the lining of the respiratory tract and retain moisture in the nasal passages. Low levels of vitamin C Increase in shortness of breath, mucous, and wheezing. High dietary intakes of vitamin C and magnesium are associated with improved lung function in adults. Research studies have shown that Vitamin C Increases
the functioning of phagocytes, the proliferation of T-Lymphocytes, and the production of interferon and decreases the replication of viruses.
The best food for lungs includes Vitamins C rich foods are citrus fruits such as orange, kiwi, lemon, guava, grapefruit, papaya, strawberries, and vegetables such as broccoli, cauliflower, Brussel sprouts and
Vitamin D appears capable of inhibiting pulmonary inflammatory responses white enhancing innate defense mechanisms against respiratory pathogens. Vitamin D has been found to improve lung function and is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient.
Vitamin E contains a chemical compound called tocopherol, which may decrease the risk of asthma symptoms like coughing or wheezing. Vitamin E-rich foods are vegetable oils such as wheat germ, sunflower, safflower, corn, and soybean oils, nuts such as almonds, peanuts, and hazelnuts, seeds such as sunflower seeds, and green leafy vegetables such as spinach and broccoli are the best food for lungs
Magnesium relaxes the muscles in the airways and helps more air to get through. Magnesium-rich foods are greens, nuts, seeds, dry beans, and whole grains.
Zinc helps to decrease susceptibility to acute lower respiratory tract infections by regulating various immune functions, including protecting the health and integrity of the respiratory cells during lung inflammation or injury. Zinc-rich foods are pumpkin seeds, flax seeds, red meat, and poultry, chickpeas (kabuli chana) ragi, moong, bajra, jowar, beans (rajma), and nuts such as cashews, walnuts, and almonds.
Antioxidants help to reduce stress and inflammation and in protecting the lungs. Antioxidants-rich foods are oranges, lemon, spinach, fenugreek, cabbage, cauliflower, raisins, tomato, barley, and walnuts.
Omega-3 fatty acids can decrease inflammation in the lungs. Fish and other seafood especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines, nuts and seeds such as flaxseed, chia seeds, mustard seeds and walnuts, plant oils such as flaxseed oil, soybean oil, and canola oil, eggs, spinach, and cauliflower are a few examples.
Beta-carotene has great effects on reducing the many symptoms of asthma. Food examples are broccoli, spinach, and most dark green, leafy vegetables.
Bromelain can help reduce phlegm, making it easier to breathe as it helps the lungs remove debris and detox naturally. Bromelain-rich foods are pineapple and papaya.
Ginger has been known for its anti-inflammatory properties, which helps In removing toxins from the respiratory tract. It also helps in detoxifying and promotes the elimination of pollutants from the lungs and which helps to rejuvenate health and the best food for lungs.
Honey has antioxidants, antimicrobial, anti-inflammatory properties, which help to clear lung congestion. It helps to soothe lung irritation and treat various respiratory conditions, including asthma, tuberculosis, and throat infections.
Eucalyptus oil is also anti-inflammatory and stimulates the immune system.
Green tea has antioxidant and anti-inflammatory effects and green tea consumption reduces the risk of lung cancer and the risk of chronic obstructive lung disease (COPD).