However, research shows that lifestyle changes, particularly adopting a nutrient-rich diet, can help protect your lungs and alleviate symptoms of damage and disease.
A balanced diet is crucial for keeping your body, including your lungs, strong. Aim to include a variety of foods from each food group to promote lung health.
16 Foods to Boost Lung Health
Beets and Beet Greens
The vibrant root and greens of the beetroot plant contain compounds that enhance lung function. Rich in nitrates, beets help relax blood vessels, lower blood pressure, and optimize oxygen uptake.
Beetroot supplements have shown improvements in physical performance and lung function in individuals with conditions like COPD and pulmonary hypertension.
Additionally, beet greens are packed with magnesium, potassium, vitamin C, and carotenoid antioxidants, all vital for a healthy lung.
Coffee
Good news for coffee lovers: your morning cup could benefit your lungs. Research suggests a connection between regular coffee consumption and healthier lungs, likely due to caffeine’s anti-inflammatory properties and the antioxidants found in polyphenols.
Studies indicate that coffee consumption can improve lung function and provide protection against respiratory diseases. Caffeine acts as a vasodilator, helping to open blood vessels and potentially reducing asthma symptoms in the short term.
A review of 15 studies found that long-term coffee intake is associated with positive effects on lung function and a reduced risk of asthma.
Apples
Apples, rich in the antioxidant quercetin, have been shown to reduce lung decline and damage caused by smoking. Consuming five or more apples weekly is associated with a lower risk of developing COPD. Apple intake is also linked to a decreased risk of asthma and lung cancer due to their high concentration of antioxidants, including flavonoids and vitamin C.
Whole Grains
Whole grains such as brown rice, whole-wheat bread, whole-wheat pasta, oats, quinoa, and barley are excellent for lung health. They are high in fiber, which has antioxidant and anti-inflammatory properties, and are rich in vitamin E, selenium, and essential fatty acids. Refined grains, like white flour and white rice, lose many nutrients during processing.
Peppers
Peppers are among the richest sources of vitamin C, a powerful antioxidant. Adequate vitamin C intake is particularly important for smokers, who require an additional 35 mg per day due to the harmful effects of cigarette smoke. Studies indicate that smokers with high vitamin C intake demonstrate better lung function. One medium-sized sweet red pepper provides 169% of the recommended daily intake of vitamin C.
Pumpkin
Pumpkins are packed with compounds that promote lung health, particularly carotenoids such as beta carotene, lutein, and zeaxanthin. These compounds possess strong antioxidant and anti-inflammatory properties, which are linked to improved lung function and overall well-being.
Research indicates that higher blood levels of carotenoids correlate with better lung function across all age groups. Smokers, in particular, can gain significant benefits by consuming more carotenoid-rich foods like pumpkin. Evidence suggests that smokers may have 25% lower concentrations of carotenoid antioxidants compared to nonsmokers, negatively affecting lung health.
Turmeric
Turmeric is celebrated for its potent antioxidant and anti-inflammatory properties, primarily attributed to curcumin, its main active component. A study involving 2,478 participants found that curcumin intake was associated with improved lung function. Notably, smokers with the highest curcumin intake exhibited 9.2% better lung function compared to those with lower curcumin intake.
Dairy Products
Incorporating dairy products such as milk, cheese, and yogurt may lower the risk of lung cancer mortality due to their anti-inflammatory properties. However, individuals with asthma or other lung conditions might find it beneficial to adopt a dairy-free approach to help reduce mucus production.
Tomatoes and Tomato Products
Tomatoes are rich in lycopene, a carotenoid linked to enhanced lung function and reduced lung decline, particularly in young adults and former smokers. Consuming tomatoes and tomato products has been shown to decrease airway inflammation in individuals with asthma and improve lung function in those with COPD. A 2019 study found that a diet high in tomatoes was associated with better-controlled asthma and a slower decline in lung function among ex-smokers.
Berries
Berries, such as blueberries and strawberries, are rich in anthocyanins, powerful antioxidants that can slow the natural decline in lung function associated with aging. Research indicates that older men who consumed at least two servings of blueberries per week experienced less deterioration in lung function compared to those who ate fewer or no blueberries.
Green Tea
Green tea contains epigallocatechin gallate (EGCG), a catechin known for its strong antioxidant and anti-inflammatory properties. EGCG has been shown to inhibit fibrosis, or scarring of tissues, which is characteristic of pulmonary fibrosis.
A small 2020 study found that EGCG extract treatment over two weeks reduced markers of fibrosis in individuals with pulmonary fibrosis.
Leafy Greens
Leafy greens, such as bok choy, spinach, and kale, are packed with carotenoids, iron, potassium, calcium, and vitamins. These nutrients exhibit anti-inflammatory and antioxidant effects, which can help reduce lung inflammation and promote overall health. Chinese greens, in particular, are noted for their high carotenoid content.
Olive Oil
Olive oil is a concentrated source of anti-inflammatory antioxidants, including polyphenols and vitamin E. Incorporating olive oil into your diet may help protect against respiratory conditions like asthma. A study involving 871 participants found that those with high olive oil intake had a reduced risk of developing asthma.
Oysters
Oysters are nutrient-dense foods essential for lung health, containing zinc, selenium, B vitamins, and copper. Studies suggest that individuals with higher blood levels of selenium and copper exhibit better lung function compared to those with lower levels. Oysters are also an excellent source of B vitamins and zinc, which are particularly important for smokers, as smoking depletes certain B vitamins, such as vitamin B12, which is abundant in oysters. Furthermore, higher zinc intake may help protect smokers from developing COPD.
Barley
Barley is a nutritious whole grain that is high in fiber. Diets rich in high-fiber whole grains have been shown to protect lung function and may reduce the risk of mortality from lung-related diseases. The antioxidants found in whole grains, such as flavonoids and vitamin E, also promote lung health and help protect against cellular damage. Research indicates that individuals who consume more fiber tend to have better lung function compared to those with lower fiber intake. Other fiber-rich foods include:
– Whole-wheat spaghetti
– Baked beans
– Chia seeds
– Quinoa
– Pears
– Broccoli
Lentils
Lentils are packed with nutrients that support lung function, including magnesium, iron, copper, and potassium. The Mediterranean diet, known for promoting lung health, is high in legumes like lentils. Research has shown that following a Mediterranean dietary pattern can help preserve lung function in smokers. Moreover, consuming fiber-rich lentils may offer protection against lung cancer and COPD.
Supporting Lung Health
Incorporating a diet rich in nutritious foods and beverages is an effective way to support and protect lung health. Foods and drinks that have been shown to benefit lung function include:
Coffee
Dark leafy greens
Fatty fish
Peppers
Tomatoes
Olive oil
Oysters
Blueberries
Pumpkin
Consider adding some of these items to your diet to help maintain healthy lungs!