Breathing freely is one of the best things, but with deteriorating air quality it is getting harder to do so and now building up lung capacity is of utmost importance.

The food that we eat may not directly affect our lungs, but it surely benefits our respiratory and cardiovascular system.

 

These are a few food items that can aid in building up lung capacity:

 

• Apples

The saying ‘An apple a day keeps the doctor away’ should be taken seriously. It has been proven that apples being rich in vitamin E and vitamin C promote good lung function, lower the risk of asthma and lung cancer.  

 

 

• Broccoli 

Broccoli is a cruciferous vegetable that contains Vitamin C and sulforaphane, a compound that is said to protect against asthma, chronic obstructive pulmonary disease and other respiratory illnesses.

 

 

 

• Barley 

Barely is a whole grain with high fibre content. It has antioxidant, vitamin E and flavonoids that protect against lung damage and protect against respiratory issues.  

 

 

• Olive oil

Rich in vitamin E and polyphenols, olive oil is an anti-inflammatory antioxidant that promotes lung function and reduces the risk of respiratory diseases such as asthma.

 

 

 

• Berries 

Blueberries, acai berries, and cranberries are a great source of antioxidants. They may restrict the progression of lung cancer and are effective in preserving as well as improving lung function. 

 

Things to avoid for healthy lungs:

 

• Dairy products

Dairy products are related to asthma as their consumption may produce more mucus in our body and worsen respiratory disease symptoms.

 

• Too much salt

Excess consumption of salt may lead to water retention and cause breathing issues in the longer run.

 

• Too much alcohol

Alcohol hampers our lung’s ability to fight off infections, causes inflammation, and makes us more vulnerable to lung diseases.

 

• Sugary drinks

Carbonated drinks can cause bloating and weight gain, putting pressure on our lungs and making it hard to breath.

 

• Acidic food items

Limiting the intake of acidic food will lead to lesser acid reflux, prevents heartburn, and symptoms of lung diseases. 

 

• Processed meat

Cold cut meats like bacon and ham contain nitrates that increase the risk of chronic obstructive pulmonary disease.

 

• Fried food 

Not  consuming fried food with unhealthy fats lowers bloating, pressure on lungs, and is also good for weight loss. 

 

Supplements For Healthy Lungs

 

• NAC  

N-Acetylcysteine is an antioxidant supplement and is effective in treating chronic obstructive pulmonary disease. It replenishes Glutathione in the body, which is responsible for minimising cell and tissue damage, It also helps in slowing down lung function deterioration. NAC promotes lung health by detoxification and reduces phlegm, mucus and cough. Although it has many benefits, it should only be taken when prescribed by a doctor.

  

• Vitamin D

Individuals with a Vitamin D deficiency may suffer from respiratory diseases. A vitamin D supplement is said to be effective in relieving symptoms of chronic obstructive pulmonary disease and various other respiratory diseases. It boosts immunity thus, safeguarding the lungs from damage and infections and helping them function better. 

 

• Vitamin E

Vitamin E supplement is prescribed to patients with lower levels of vitamin E, suffering from chronic obstructive pulmonary disease. Vitamin E eases the symptoms of chronic obstructive pulmonary disease. It stabilizes and improves lung function and respiration. 

   

Incorporating these nutritious superfoods in your diet is going to increase your lung capacity and help you breathe better while also preventing respiratory diseases.