What you eat has a profound influence on your overall lung health, says M.K. Sridhar of Staffordshire General Hospital. Proper nutrition can reduce risk of lung infection and reduce the risk of developing lung cancer. Paying close attention to vitamins, minerals and antioxidants that boost lung health can help you achieve and maintain healthy lungs.
Vitamins
Every time your lungs take in air that contains pollutants or toxins, molecules known as free radicals are produced. Free radicals are deformed molecules that damage and destroy healthy lung cells. Getting enough of the antioxidant vitamins C and E can protect lungs from damage, according to the Council for Responsible Nutrition. Additionally, vitamin D -- the sunshine vitamin -- is important for overall lung function, reports C.R. Gilbert of Thomas Jefferson University Hospital. In a study published in the "Canadian Respiratory Journal," Gilbert found that vitamin D deficiency was associated with poor lung function.
Minerals
Minerals like selenium and magnesium shield the lungs from free-radical-induced damage. The University of Maryland Medical Center recommends a diet rich in minerals. People with chronic obstructive pulmonary disease tend to have low levels of circulating minerals in their blood. Mineral-rich foods include fortified cereals, legumes and vegetables.
Antioxidants
Antioxidants are beneficial compounds found chiefly in fresh produce, whole grains, tea and red wine. A diet rich in antioxidant-containing foods like blueberries and dark-colored vegetables may offset the lung damage caused by ozone exposure, the Bastyr Center for Natural Health says.
Herbs
Beneficial compounds found in certain herbs and spices can boost lung health and reduce asthma symptoms. For example, Coltsfoot can reduce lung problems like coughing and shortness of breath, Wilkes University states. Lungwort, elderberry and white horehound are other herbs that are especially beneficial for healthy lungs. Herbs can be a calorie and fat-free way to flavor dishes like casseroles, salads and stir fries.
References
- Council for Responsible Nutrition:
- Proceedings of the Nutrition Society: Nutrition and Lung Health
- Canadian Respiratory Journal: Vitamin D Deficiency and Chronic Lung Disease
- University of Maryland Medical Center: Chronic Obstructive Pulmonary Disease
- Wilkes University: Medical Attributes of Tussilago Farfara -- Coltsfoot
- U.S. Forest Service: Plant of the Week
