10 Foods To Keep Your Lungs Healthy

Q.ulinary Essentials

What we eat may not directly affect the lungs, but our food indirectly touches them through the cardiovascular system and by providing antioxidant protection.

It’s no secret that a well-balanced diet keeps the body and mind strong. But, eating the right nutrients may support better breathing and even reduce asthma symptoms. When the body processes or metabolizes food to fuel, oxygen, and food are taken in and energy is produced. Carbon dioxide is a waste product of this process that we exhale.

1.Green tea:

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Green tea

-Tea is rich in polyphenols that have effects like reducing inflammation and helping to fight cancer.

-Green tea is about 30 percent polyphenols by weight, including large amounts of a catechin called EGCG. Catechins are natural antioxidants that help prevent cell damage and provide other benefits.

-These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals are known to play a role in aging and all sorts of diseases.


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-Rich in Omega-3 Fatty Acids.

-Great Source of Protein.

-High in B Vitamins.

-Good Source of Potassium.

-Loaded With Selenium.

-Contains the Antioxidant Astaxanthin.

-May Reduce the Risk of Heart Disease.

-May Benefit Weight Control.

3.Bean, seeds and nuts:

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Beans, nuts, seeds

-These all contain a good amount of magnesium, a mineral that contributes to healthy lung function. They also provide essential fatty acids that are good for the cardiovascular system. Flax seeds are a great choice as they contain a healthy dose of vitamin E, boosting the immune system and supply of red blood cells.

-Try adding a handful of walnuts to your diet. They are packed with omega-3 fatty acids and are thought to contain anti-inflammatory properties that can help combat asthma and other respiratory conditions. Nuts are also a fantastic snack when you’re on the go.


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-Many of the nutrients in coffee beans make their way into the finished brewed coffee.

-A single cup of coffee contains:

  • Riboflavin (vitamin B2): 11% of the Reference Daily Intake (RDI).
  • Pantothenic acid (vitamin B5): 6% of the RDI.
  • Manganese and potassium: 3% of the RDI.
  • Magnesium and niacin (vitamin B3): 2% of the RDI.


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-Studies note that fermented papaya can reduce oxidative stress in older adults and people with prediabetes, mild hypothyroidism and liver disease.

-Also, many researchers believe that excessive free radicals in the brain are an important factor in Alzheimer’s disease.

-In one study, people with Alzheimer’s given a fermented papaya extract for six months experienced a 40% drop in a biomarker which indicates oxidative damage to DNA — and is also linked to aging and cancer.

-The reduction in oxidative stress is attributed to papaya’s lycopene content and ability to remove excess iron, which is known to produce free radicals.



-Made with wholesome grains, Kellogg’s cereals help your family start the morning with energy by delivering a number of vital, take-on-the-day nutrients — nutrients that many of us, especially children, otherwise might miss.

-And cereal with milk is a leading source of 10 nutrients in children’s diets5 — bringing essential vitamins such as A, B6, B12 and D to your breakfast table each morning.

-Plus, cereal is also lower in sodium and sugar than many popular breakfast options.6 In fact, sugar in cereals — including kids cereals — contributes less than 5 percent of daily sugar intake,5 yet it adds taste, texture and enjoyment that help the consumption of important nutrients.



-Allicin is the main phytonutrient present in garlic that it is responsible for its numerous health benefits. It has antimicrobial, anticancer, and blood pressure-lowering properties. Chinese scientists found that garlic consumption had a positive effect on patients with lung disorders and lung cancer.

-Consume 2-3 cloves of garlic per day in curries, salads, and salad dressings to help protect your lungs from infection and diseases.

8.Cruciferous Vegetables:


-Cabbage, cauliflower, broccoli, and kale have been shown to halt the progression of lung cancer and cut the risk of developing lung cancer in half. They are rich in chlorophyll that cleans and builds blood and full of some very effective antioxidants.



-Flavonoids, vitamin E, and vitamin C all help the lungs function at their best. Apples are rich in all of these and those who eat several a week have healthier lungs. Apples are rich in antioxidants which can help keep your lungs healthy.



-This spice has anti-inflammatory properties and promotes the elimination of pollutants from the lungs. Ginger has a ton of benefits not just for the lungs but for the rest of the body too. Ginger can help to decongest and unclog air passages helping to boost lung health and improve breathing.


Make sure you are adding these foods to your diet every day to ensure healthy and happy lungs!

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