15 Foods That Improve Lung Health

We are not used to taking care of the health of the lungs, they seem to be connected only with the air and we believe that since we do not suffocate or cough, then they are healthy. But like any part of our body, they also need healthy food to keep them in good condition so that they can serve us for a long time.

Lung health is linked to overall immunity, even when it comes to serious chronic diseases. Most often, our lungs suffer from respiratory diseases, which are common during the autumn-winter season. Of course, and here the main condition is a healthy diet, see which 15 foods will help you improve lung health .

1. Garlic

Allicin (a substance contained in garlic) is the main reason for the health benefits of aromatic vegetables. Garlic has antimicrobial, anti-cancer and blood pressure lowering properties.

Consume 2-3 cloves of garlic a day in various salads or dips, in dressings or dishes to protect your lungs from infections and diseases.

2. Spinach

Spinach and other green leafy vegetables, such as kale, nettle, and beetroot, are loaded with vitamins and minerals. Spinach contains phytochemicals that prevent oxidative damage and reduce inflammation.

Eat at least one cup of spinach a day.

3. Apples

Apples are a rich source of antioxidants and phytochemicals that help reduce the risk of asthma, cancer, inflammation and cardiovascular disease.

You've probably heard the saying "one apple a day, keep the doctor away from me" - this is true in full force, consume at least one apple daily.

4. Oily fish

Oily fish, such as mackerel, salmon, carp, are rich in omega-3 fatty acids. They have anti-inflammatory and antioxidant properties, and protect the heart.

Consume fish or at least fish oil as a supplement, this will help you maintain your overall health, which in turn will protect you from lung disease.

5. Ginger

The benefits of ginger are well known - it is one of the most reliable remedies for colds and sore throats. Scientists have found that it contains the bioactive compound gingerol. It is responsible for the spicy taste of the root, but also helps prevent asthma, colds, migraines and hypertension.

The best way to consume ginger is to grate about 2 inches of root and add it to your water or juice in the morning.

6. Berries

Fruits, such as strawberries, raspberries, blueberries, blackberries, contain phenolic acids, flavonoids, tannins, ascorbic acid and other useful phytochemicals. They help reduce inflammation, boost immunity, protect the heart and fight some cancers.

Eat fruit regularly in various smoothies as part of your breakfast or eat them alone.

7. Apricots

Apricots are not only delicious, but are also strong defenders of the lungs. They are a great source of vitamins C and E, as well as beta-carotene and lycopene. All of these compounds are antioxidants and help eliminate free radicals. Apricots have antimicrobial, anti-allergic and anti-inflammatory properties - they are all necessary for the health of our lungs.

Add the sweet fruit to salads, shakes or eat alone.

8. Broccoli

Broccoli is the king of healthy foods - they are a good source of sulforaphane, which has anti-inflammatory, antioxidant, anti-cancer and antimicrobial properties. It can reduce the risk of lung, stomach and breast cancer.

Eat 1 cup of roasted or blanched broccoli every day to improve your overall health.

9. Grapefruit

The sweet and bitter fruit is known for its weight loss properties. Low-calorie grapefruit in a good source of vitamin C, B6, thiamine, folic acid and magnesium.

Eat at least half a grapefruit a day to reduce toxins in the body and reduce inflammation of the respiratory system. Keep in mind that in some cases citrus can worsen your condition, so consult a doctor if you are ill.

10. Turmeric

The golden spice has been used for centuries to relieve various health problems. Curcumin, the main active ingredient, is responsible for the health benefits - it is an antioxidant with anti-inflammatory and antimicrobial properties. They make turmeric the ideal spice to counteract various inflammatory processes, including cancer and obesity.

Include the useful root in your menu by adding 2 cm of grated root or turmeric powder to your juices or shakes a day.

11. Legumes and cereals, seeds and nuts

They are a great source of protein and have anti-inflammatory properties. By consuming them, you can lower inflammation in your body, lower cholesterol, blood pressure and help regulate your weight.

Eat about half a cup a day of nuts, seeds or legumes.

12. Avocado

The avocado fruit is a rich source of vitamins E, K, B6, riboflavin and niacin. These vitamins and antioxidants have anti-inflammatory properties. Eat half an avocado a day.

13. Poultry

Chicken and turkey are the most widely consumed poultry and a great source of useful lean protein. Scientists have found that a diet rich in quality poultry can reduce the risk of lung cancer by up to 10%. Make sure you eat poultry without antibiotics and hormones.

14. Red peppers

Red peppers are a great source of lycopene, vitamin C and beta-carotene. These are antioxidants and help neutralize free radicals. As a result, the lungs and all other vital organs remain protected from disease.

Eat raw, stewed, roasted or blanched peppers in salads, sandwiches or with various cereals, such as quinoa.

15. Hot peppers

Chili peppers are spicy and add character to your food. Scientists have found that capsaicin is responsible for the pungent taste of peppers, and it has anti-cancer and antioxidant properties.

Hot peppers are often present in our menu when we are sick, they warm the body and help us fight diseases such as colds and bronchitis.

Eat some hot peppers every day for good health.

You can see that foods that will help you improve your overall health and thus protect your lungs are easily available on the market. All you need to do is plan your shopping so that you can get everything you need, which you can then easily store in the refrigerator.

Help the health of your lungs by quitting smoking, exercising every day, eating healthy and getting enough sleep.