Which foods promote lung health and which can harm them
A balanced diet plays a key role not only in maintaining overall health and weight but also in the normal functioning of internal organs.
WebMD shares information about which foods are beneficial for the lungs and which can harm them.
Beneficial Foods for the Lungs
High in Fiber
What do raspberries, peas, lentils, and black beans have in common? They are all sources of fiber, which positively affects lung health. Studies show that people with a high fiber intake have better lung function than those who consume insufficient amounts. Other fiber-rich foods include whole wheat spaghetti, baked beans, chia seeds, quinoa, pears, and broccoli.
Coffee
Good news for coffee lovers: a morning cup may positively impact lung health. Research indicates a link between regular coffee consumption and lung condition. This may be related to caffeine, which has anti-inflammatory properties, as well as polyphenols known for their antioxidant and anti-inflammatory effects.
Whole Grains
Whole grains are also beneficial for the lungs. These include brown rice, whole grain bread, whole wheat pasta, oats, quinoa, and barley. These foods are not only rich in fiber, which has antioxidant and anti-inflammatory properties, but also contain vitamin E, selenium, and essential fatty acids that promote lung health. Refined grains, such as white flour and white rice, lose many nutrients during processing.
Berries
Red and blue fruits, such as blueberries and strawberries, contain the flavonoid anthocyanin, which gives them their color and is a powerful antioxidant. Studies show that this pigment may slow the natural decline of lung function with age. In one study, elderly men who consumed at least two servings of blueberries per week experienced significantly less decline in lung function compared to those who ate fewer blueberries or none at all.
Leafy Green Vegetables
Fill your plate with spinach, Swiss chard, and other leafy greens to reduce the risk of lung cancer. One study found that Chinese greens are particularly effective in this regard. This may be due to their high carotenoid content, which are antioxidants.
Tomatoes
Tomatoes are a primary source of lycopene, which is associated with lung health. Consuming tomatoes and tomato products, such as tomato juice, may reduce airway inflammation in asthma and lower the risk of death from chronic obstructive pulmonary disease (COPD). Lycopene is also associated with less decline in lung function among young people, especially those who have smoked in the past.
Foods That Harm the Lungs
Processed Meat
Research shows a link between the consumption of processed or cured meats and declining lung function. Scientists believe that nitrites used in the processing and curing of meat products may cause inflammation and stress to the lungs. Processed meats include bacon, ham, deli meats, and sausages.
Sugary Drinks
Do your lungs a favor and replace sugary drinks with water. Studies show that adults who consume more than five sugary soft drinks a week are more likely to suffer from chronic bronchitis, and children are more prone to asthma. It is unclear whether soda is the cause, but the correlation is evident. If you smoke, even non-sweetened soft drinks can negatively affect your lungs.
Excess Salt
A little salt adds flavor, but too much can lead to lung problems. People who consume a lot of salt are more likely to suffer from chronic bronchitis. A high-sodium diet may exacerbate asthma symptoms, but you can help your lungs by cutting back on salt for a while. Cook at home and avoid restaurants and packaged foods. Be sure to read labels and consult your doctor about acceptable limits. Generally, the limit is between 1500 and 2300 mg per day.
Excessive Alcohol Consumption
Alcohol abuse is harmful to both the liver and the lungs. Sulfites found in alcohol can worsen asthma symptoms, and ethanol negatively affects lung cells. Excessive drinking increases the risk of pneumonia and other lung diseases. However, moderate consumption, such as two drinks a day, especially if it is wine, may be beneficial for the lungs. Nevertheless, experts do not recommend starting to drink, and if you already do, practice moderation.
Source: 1001sovet
