10 Best Foods For Stronger Lungs

A healthy body and mind can help you get through the toughest of times such as the ongoing Coronavirus pandemic. 

Wellness, gastronomic and nutritional advocate Eshanka Wahi, founder of Eat Clean With Eshanka agrees. She says, "In the times that we live today, it is extremely important to take extreme care of our respiratory system. The virus directly infects and weakens the lungs. Additionally, conditions, such as asthma, chronic obstructive pulmonary disease (COPD), and pulmonary fibrosis, can significantly affect our quality of life, especially now." 

 

Now, more than ever, it is important to enrich your body with healthy, nutritious food that boosts your immunity and lung health. "Lifestyle changes, including following a nutrient-rich diet, can protect your lungs and even reduce lung damage and symptoms of related disease. Managing your lung health is essential and many factors, including exposure to cigarette smoke, environmental toxins, and eating an inflammatory diet, can take a toll on this pair of important organs."

She shares some healthy foods that should be included in your diet to amp up your lung health:
 
Water  

"One easy way to improve lung health is to drink more water. Water is naturally made up of oxygen and also helps in keeping the mucosal linings in the lungs thin. Increase your water intake."
 
Beetroot and beet greens

"These are rich in nitrates, which benefit lung function. Nitrates aid in relaxing blood vessels, reduce blood pressure and optimize oxygen uptake. They are fully packed with magnesium, potassium, vitamin C, and carotenoid antioxidants — that are essential to better lung health." 
 
Bell Peppers

"Bell peppers are one of the richest sources of Vitamin C, a water-soluble nutrient that acts as a powerful antioxidant in your body which helps in lung function."
 
Pumpkins 

"This delicious vegetable contains a variety of lung-health-promoting plant compounds. They’re mainly rich in carotenoids, including beta-carotene, lutein, and zeaxanthin — all of these consist of powerful antioxidant and anti-inflammatory properties. Higher blood levels of carotenoids directly correlate with better lung function." 
 
Tomatoes

"They are known as one of the richest dietary sources of lycopene, a carotenoid antioxidant that helps in improving lung health. Consuming tomato reduces airway inflammation in people with asthma and improved lung function in people with COPD." 
 
Blueberries

"Berries are loaded with antioxidants- nutrients that directly help in protecting and preserving lung function. Blueberries and acai berries are especially rich sources of vitamin C and anthocyanins which are powerful pigments that protect lung tissue from oxidative damage which help fight, cell-damaging, free radicals."
 
Cayenne Pepper

"The capsaicin in cayenne pepper assists in stimulating secretions and safeguards the mucus membranes from the upper and lower respiratory tract. It is best to drink cayenne pepper tea that is also a great source of beta-carotene, which has great effects on reducing symptoms of asthma."
 
Broccoli

"It consists of high vitamin C content, carotenoids, folate, and phytochemicals that fight damaging elements in the lungs. Broccoli has an active constituent called L -sulforaphane, which tricks the cells to switch on the anti-inflammatory genes supporting respiratory health."

Ginger

"The good old ginger isn’t just anti-inflammatory but also helps detoxify and promote the elimination of pollutants from the lungs. Ginger aids in relieving congestion, unclogging air passages, and improving circulation to the lungs, further boosting lung health."
 
In addition to adding the nutrient-dense, respiratory supporting foods to your diet, it is extremely crucial to increase lung capacity with the following:
 
1.  Stop smoking, and avoid second-hand smoke or any environmental irritants.

2.  Practice 20 minutes of deep breathing exercises every day. Practice meditation or just simply sitting quietly and focusing on your breathing and taking deep breaths for a few minutes. This can effectively help in reducing stress and improving your oxygen intake.

3.  Take steam baths, or face steams with a drop of eucalyptus or peppermint oil.

4.  Get plants in and around your house. Contrary to us, plants inhale carbon dioxide and expel oxygen. Growing plants inside would help in decreasing the carbon dioxide and increase the oxygen levels in your home.

5.  Stay active. Even small movements such as Yoga can help improve your respiration ability, as your breathing rate increases and deepens your lungs which can thus absorb more oxygen.