You can find a host of natural foods at your local grocery store that will promote lung health and improve pulmonary function. Consuming a varied combination of fruits, vegetables and other whole foods may protect your lungs against disease and repair damaged lung tissue more effectively than dietary supplements, reported the authors of a study published in "Cancer Epidemiology, Biomarkers & Prevention" in 2003. Look for fresh, organic selections of these lung-healthy foods to optimize their nutritional benefits.
Carrots
The National Cancer Institute, or NCI, reports that beta-carotene in food sources may lower your risk of lung cancer. Carrots, as well as other orange-red vegetables like sweet potatoes, are rich in beta-carotene. These foods can also ease the bronchial inflammation and shortness of breath associated with asthma, reports the Mayo Clinic. Though beta-carotene supplements have been linked to increased lung cancer risk, this nutrient in fruits and vegetables may have protective effects.
Corn
Corn is high in beta-cryptoxanthin, a phytonutrient that may lower lung cancer risk. This nutrient is plentiful in other yellow, orange and red vegetables and fruits, like winter squash, pumpkin and papaya. A study of male smokers in China published in a 2003 issue of "Cancer Epidemiology, Biomarkers & Prevention" indicated that beta-cryptoxanthin, when consumed in vegetables and fruits, had a protective effect on lungs and inhibited development of lung cancer.
Brazil Nuts
Brazil nuts have a thick shell that may be tough to crack, but their nutritional contents make them worth the effort. These nuts lead the National Institute of Health's list of foods highest in selenium, with 544 mcg per ounce. Selenium is an antioxidant mineral that may protect the lungs from damage caused by free radicals, slow lung tumor growth and bolster your body's immunity.
Brown Rice
Brown rice contains both selenium and Vitamin E, whose combined properties promote lung health. People with COPD, or chronic obstructive pulmonary disease, are often low in both selenium and E. Vitamin E may also improve the respiratory symptoms of asthma, notes the Mayo Clinic.
Oranges
A classic source of Vitamin C and potassium, fresh oranges provide nutrients that many people with asthma and COPD lack. Vitamin C is a powerful antioxidant that can help ward off secondary respiratory infections and prevent bronchial inflammation. Eating a variety of fruits, including citrus fruits like oranges and grapefruits, offers a potent blend of nutrients that can help to prevent free radical damage to the lungs.
Broccoli
Loaded with lung-healthy nutrients, broccoli and other cruciferous vegetables like cauliflower and watercess offer protection against lung cancer and may improve symptoms of COPD and asthma. The Linus Pauling Institute lists Vitamin C, potassium and magnesium as essential vitamins and minerals found in broccoli. This dark green vegetable is also rich in phytonutrients, like carotenids and flavonoids, that defend the body against lung disease.
Eggs
Though egg yolks are high in cholesterol, they are also a source of selenium, offering 14 mcg per whole egg. Eggs are high in protein, which your body needs to repair the damage caused by smoking or disease. Because eggs contain both protein and fat, they offer healing nutrients and caloric energy to help fight the weakness and fatigue caused by lung disease.
References
- National Cancer Institute: Diet and Cancer - SEER Landmark Studies
- Cancer Epidemiology, Biomarkers & Prevention: Dietary Cryptoxanthin and Reduced Risk of Lung Cancer: The Singapore Chinese Health Study
- Office of Dietary Supplements: Dietary Fact Sheet: Selenium
- Mayo Clinic: Asthma Diet: Does What You Eat Make A Difference?
- University of Maryland Medical Reference: COPD
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