Your lungs are a pair of respiratory organs that supply oxygen to different tissues via blood and remove carbon dioxide from your body. Lung function refers to the ability of your lungs to perform this action. Lung function peaks during your early 20s and steadily decreases after that. Smoking can almost double the rate of lung function decline. Several conditions such as asthma, bronchitis, emphysema and pneumonia may also affect your lungs. Along with exercise and a balanced diet, certain vitamins and natural supplements may help maintain healthy lung function.
Vitamin A
Vitamin A is a fat-soluble vitamin essential for development and maintenance of healthy bones, teeth, soft tissues and skin. According to a study published in the May 2010 edition of "The New England Journal of Medicine," long-term vitamin A deficiency in women before, during and after pregnancy may affect the lung function of their children 9 to 13 years later. The researchers of the study recommended vitamin A supplements to all pregnant women who do not get enough of it via dietary sources such as meat, eggs, dairy products, carrots, oranges and dark green, leafy vegetables. However, an overdose of synthetic vitamin A supplements can lead to dizziness, headache, bone pain and liver damage.
B Vitamins
B vitamins are a group of eight water-soluble vitamins, including vitamins B-1, B-2, B-3, B-5, B-6, B-7, B-12 and folic acid. Apart from playing a major role in various cellular metabolic processes, B vitamins, especially vitamin B-12 and folic acid, also help in the formation of red blood cells (RBC). Thus, a deficiency of these vitamins can lead to decreased volume of RBC in the body. An article published in the August 2003 edition of "Chest" states that, along with RBC levels, these nutrients may also influence the oxidative stress mechanisms in the lungs, thereby decreasing lung function. B vitamin- deficiency can be avoided by eating foods such as meat, eggs, poultry, dairy products, green leafy vegetables, legumes, beans and peas. Vitamin B-complex supplements are available without a prescription and can be used with minimal side effects.
Vitamin C
Vitamin C is another water-soluble vitamin with the ability to neutralize free radicals formed as a result of various metabolic processes in the body. According to Medical News Today, studies on the effects of diet on lung function conducted by researchers at the University of California at Berkeley and San Francisco revealed that vitamin C, found in foods such as citrus fruits, strawberries, cantaloupes, peppers and tomatoes, is associated with higher lung function. However, the same could not said about synthetic vitamin C supplements.
Vitamin D
Vitamin D is a fat-soluble vitamin traditionally been used for healthy bones. According to an article published by Science Daily, researchers at the University of Pennsylvania found that vitamin D may slow the progressive decline of lung function, especially in asthma patients. Dairy products, fish, oysters and fortified cereals are good sources of vitamin D. The human body can also produce significant amounts of this vitamin when exposed to sunlight. Individuals with vitamin D deficiency may take synthetic supplements. However, dosage instructions should be carefully followed, as chronic overuse can lead to kidney stones, vomiting and muscle aches.
Vitamin E
Several studies, including one published in the September 2003 edition of the "American Journal of Epidemiology," have found that, along with vitamin A and C, vitamin E can also influence lung capacity and lung function. Vitamin E is found in foods such as wheat germ, olives, nuts and corn. Synthetic vitamin E supplements may not provide the same benefits that dietary sources do, and may have severe side effects for those with heart disease if taken in dosages greater than 400 IU, says the American Heart Association.
References
- "The New England Journal of Medicine"; Maternal Vitamin A Supplementation and Lung Function in Offspring; William Checkley et al.; May 2010
- "Chest"; Relation Between Lung Function and RBC Distribution Width in a Population-Based Study; Brydon J.B. Grant et al.; August 2003
- Medical News Today: Diet Rich In Vitamin C Linked To Better Lung Function
- Science Daily: Vitamin D May Halt Lung Function Decline In Asthma And COPD
- "American Journal of Epidemiology"; Children's Lung Function and Antioxidant Vitamin, Fruit, Juice, and Vegetable Intake; Frank D. Gilliland et al.; September 2003
- MedlinePlus: Vitamin E
