The relationship between nutrition and lung health has recently become more apparent. Epidemiological studies suggest that dietary habits may have an influence on lung function and associated risk of common lung diseases such as asthma, chronic obstructive pulmonary disease (COPD) and lung cancer. The protective effects of foods that contain antioxidants and vitamins can have a significant impact on respiratory health.
Vegetables and Fruits
A study published in "Cancer Epidemiology, Biomarkers & Prevention," a journal of the American Association for Cancer Research, found that eating a variety of fruits and vegetables may decrease the risk of some kinds of lung cancer for smokers. In particular, orange and red vegetables and fruits like carrots, mangoes, sweet potatoes, apricots and squash contain carotenoids, which have known protective qualities to help prevent lung cancer. Vegetables and fruit high in Vitamin C and vitamin E also play a role in keeping our lungs in peak condition. These vitamins play a significant role as an antioxidants by protecting body tissue from the damage of oxidation. Top picks for lung health include citrus fruits, avocados, spinach, soybeans and berries.
Foods with Omega-3s
Omega-3- fatty acids have antioxidant anti-inflammatory properties. Omega-3 fatty acids can help prevent damage and potentially protect our lungs from oxidative stress. The best sources of omega-3 fatty acids are cold water fish, such as cod and halibut; fatty fish like salmon, herring and tuna; and flaxseeds.
Lean Meats and Beans
Protein is found in lean meats, poultry, fish, eggs, nuts and beans. Muscles and other body tissues are composed of protein. Experts from the American Lung Association believe the need for protein may increase as we age. Protein is needed to help maintain strong respiratory muscles.
B-Vitamin Foods
The "Journal of the American Medical Association" reports that having a higher blood level of certain B vitamins is linked with a substantially lower risk of lung cancer. B vitamins in your daily diet help maintain your nervous system, support digestion, work to break down foods into energy and help maintain healthy DNA. These vitamins are found primarily in protein foods such as fish, poultry, meat, eggs and dairy products. Leafy green vegetables, beans and peas also have B vitamins. Many cereals and some grain products are fortified with B vitamins.
References
- PubMed: Nutrition and lung health
- Cancer Epidemiology, Biomarkers and Prevention: Variety in Fruit and Vegetable Consumption and the Risk of Lung Cancer in the European Prospective Investigation into Cancer and Nutrition
- Lung Association of British Columbia: Lung-conscious living Ten tips to healthier lungs
- European Lung Foundation
- American Lung Association: Nutrition
- JAMA: Serum B Vitamin Levels and Risk of Lung Cancer
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