More than 10 million people living in the Unites States have some sort of chronic lung disease, according to the Centers for Disease Control and Prevention. Bronchitis, emphysema and other chronic obstructive pulmonary diseases are lung diseases that result in significant discomfort, disability and health-care costs. Fortunately, avoiding tobacco can reduce the risk of suffering from these conditions. Whether you're trying to avoid emphysema or just breathe better, these and vegetables can boost your lung function.
Oranges
Every time that you take a breathe of air, small amounts of pollutants and contaminants enter your lungs. If you smoke, the levels of pollutants are obviously much higher. In either case, these pollutants can lead to free-radical formation. Free radicals are compounds that move through the body, killing off healthy cells. Oranges help shield your lungs by offering vitamin C -- a powerful antioxidant vitamin. Wei Li of the University of North Carolina says in the October 2006 issue of Nutrition that vitamin C is an essential component of healthy lung function. A medium orange contains 70mg of vitamin C, the Daily Green says.
Mushrooms
Mushrooms are one of the few dietary sources of vitamin D. The United States Department of Agriculture says that four in 10 adults don't get enough of it. According to Peter N. Black of the University of Auckland, vitamin D may be crucial for overall lung function. In a study published in the January 2005 issue of Chest, Black and his colleagues analyzed vitamin D and lung function data collected on 14,000 adults. They found that those with the lowest levels of vitamin D tended to have worse lung function than those with the highest levels. Three ounces of mushrooms contain 400 IU of vitamin D, according to the NIH.
Onions
A diet rich in fresh vegetables like onions can help reduce the risk of lung conditions such as asthma, the UK Times reports. Onions are rich in an antioxidant known as quercetin. In addition to knocking out oxidation, quercetin limits the release of histamine -- a protein that increases inflammation, mucus and constriction in the lungs. The sulfuric nutrients in onions are also natural antibiotics, the Times says. Keeping the lungs free from bacterial infections helps boost overall lung function.
References
- CDC: Chronic Obstructive Pulmonary Disease (COPD) Includes: Chronic Bronchitis and Emphysema
- Nutrition: Vitamin C Deficiency Increases the Lung Pathology of Influenza Virus--Infected Gulo--/-- Mice
- Daily Green: Which 3 Foods Have More Vitamin C Than Oranges?
- NIH: Vitamin D
- USDA: Vitamin D-Rich Mushrooms: A Research Success
