We’ve previously written about the importance of taking steps to improve your lung health, including the role that diet plays.
Here, we’ll take a closer look at 15 of the best foods for lung health, according to research.
1. Peppers
Peppers are one of the best sources of vitamin C, with one medium-sized red bell pepper containing over 150% of the daily recommended intake.
Vitamin C is an essential nutrient with powerful antioxidant effects and research suggests it’s particularly important for people who smoke. In fact, experts recommend that people who smoke should consume an additional 35mg of vitamin C a day.
In this study, smokers who consumed more vitamin C had better lung function than those with lower intakes.
Peppers are delicious, versatile, and make a lovely addition to many dishes. Check out these healthy bell pepper recipes from Eating Well for inspiration.
2. Apples
There’s evidence that regularly eating apples may benefit lung health.
For example, this study found that eating five or more apples a week was linked with better lung function and a lower risk of chronic obstructive pulmonary disease (COPD). Other studies have linked apple intake with an overall reduced risk of asthma and lung cancer.
These benefits are likely due to the nutritional value of apples as they contain high amounts of fibre and antioxidants like vitamin C.
Another study found that phloretin – a type of plant compound found in apples and pears – significantly increased the death of cancer cells. Even more promisingly, the study also found that phloretin may help to improve the effects of cisplatin, a common chemotherapy drug used to treat lung cancer.
Why not add more apples to your diet by trying some of these healthy apple recipes from BBC Good Food?
3. Turmeric
Turmeric is a plant native to Asia and Central America. It’s part of the ginger family and is the main ingredient in curry powder.
The main active ingredient in turmeric is curcumin, which has powerful antioxidant and anti-inflammatory properties. Research has found that curcumin may be particularly beneficial for lung health.
This study linked curcumin intake with better lung function. It found that smokers who had high curcumin intake had 9.2% better lung function compared to smokers who didn’t consume curcumin.
Turmeric can be used to season meals or be added to soups, tea, or smoothies. Check out our article, 8 health benefits of turmeric and how to add it to your diet, for more ideas.
4. Pumpkin
Pumpkins are full of lung-healthy plant compounds – many of which give them their brightly coloured flesh.
Among these compounds are carotenoids, including lutein, beta carotene, and zeaxanthin. The powerful antioxidant and anti-inflammatory properties of these carotenoids have been linked with improved lung function.
Research suggests that people who smoke may experience significant benefits from adding more carotenoid-rich foods to their diet. This study found that carotenoid antioxidant levels are 25% lower in smokers than non-smokers.
There are many ways to enjoy pumpkin – from baking recipes to hearty soups and stir-fries. Check out our article, 9 delicious and versatile pumpkin recipes, for ideas.
5. Swiss chard
Swiss chard is a dark leafy green that’s particularly rich in magnesium. Magnesium is a powerful anti-inflammatory and has been found to help bronchioles (the small airways inside your lungs) remain relaxed, improving airflow.
Several studies have linked high magnesium intake with better lung function, while low magnesium intake has been associated with worse symptoms in people with COPD.
More generally, research suggests that increasing your intake of dark leafy green vegetables like Swiss chard may help to reduce your risk of lung cancer and COPD.
If you struggle to get enough greens in your diet, you might like to try one of these 22 ways to cook with leafy greens from Delicious.
6. Tomatoes
Tomatoes – particularly tomato sauce – are one of the richest sources of lycopene, an antioxidant that’s been linked with improved lung health. Studies suggest that lycopene is higher in processed tomato products as a result of the development and storage process.
Studies have found that lycopene interferes at several points in the progression of cancer. This includes slowing tumour growth, preventing cancer from spreading, interfering with the process where lung cancer cells divide, and helping the body to get rid of cancer cells.
Lycopene also has powerful anti-inflammatory properties, which may further help to slow the development of lung cancer. In this study, tomato products were found to improve lung function in people with COPD and reduce airway inflammation in people with asthma.
Other studies have linked high tomato intake with a slower decline in lung function in ex-smokers.
Why not try one of these healthy tomato recipes from BBC Good Food? Alternatively, if you’re not a fan of tomatoes, other sources of lycopene include apricots, watermelon, and pink grapefruit.
7. Beetroot
Beetroot is high in nitrates, which research suggests may benefit lung health by helping to relax blood vessels, lower blood pressure, and improve oxygen uptake.
In this study, beetroot juice supplements were found to improve lung function and physical performance in people with lung conditions like COPD and pulmonary hypertension (a disease that causes high blood pressure in the lungs).
Beetroot greens are also high in lung-friendly nutrients like potassium, magnesium, and vitamin C.
Beetroot is wonderfully refreshing, particularly when added to salads. Check out these beetroot recipes from Olive for ideas on how to add it to your diet.
8. Blueberries
Blueberries are dubbed a superfood for a reason – they’re packed with essential nutrients and linked with several health benefits, including improved lung function.
Blueberries are rich in a type of polyphenol called anthocyanins, which give some fruit and vegetables their red, blue, and purple colour.
Research has found that anthocyanins may protect lung tissue from damage caused by oxidative stress (an imbalance of antioxidants and harmful molecules). Another study of older adults found that eating two or more servings of blueberries a week slowed the decline of lung function by up to 38%, compared to low or no blueberry intake.
Research has also found that anthocyanidin (another type of polyphenol found in blueberries) may reduce the risk of blood clots, which are common in people with lung cancer.
Blueberries make a delicious snack on their own, but if you’d like to get creative, why not try one of these healthy blueberry recipes from Eating Well?
9. Matcha
Green tea has long been championed for its health benefits. However, matcha, in particular, contains more antioxidants than any other green tea – including epigallocatechin gallate (EGCG).
These antioxidants have been found to improve blood function, protect alveoli (tiny air sacs in the lungs) from oxidative damage, and ease inflammation that restricts airways and sinuses.
As a result, research suggests that EGCG may help to prevent the development of pulmonary fibrosis, a disease characterised by a decline in lung function and scarring of lung tissue.
Check out our article, 10 health benefits of matcha and how to add it to your diet, to learn more.
10. Edamame beans
Edamame beans contain plant compounds called isoflavones. Research has linked diets high in isoflavones with a reduced risk of several diseases, including COPD.
In this study, people with COPD had significantly lower amounts of isoflavones in their diet compared with healthy control groups. The study also identified a close link between higher isoflavone intake, better lung function, and reduced shortness of breath.
Edamame beans can be used in salads, stir-fries, dips, wraps, and sushi. Check out these edamame recipes from BBC Good Food for inspiration.
11. Olive oil
Olive oil is a staple part of the ever-praised Mediterranean diet, and it’s loaded with health benefits. Olive oil is a fantastic source of healthy fats, as well as vitamins E and K.
This study found that people with a high dietary intake of olive oil had a lower risk of asthma. More generally, the Mediterranean diet has been found to improve lung function in smokers, as well as people with asthma and COPD.
Using olive oil in place of sunflower, coconut, and vegetable oil is a quick and easy way to take advantage of its health benefits. It also works well as a marinade or salad dressing. Check out these recipes that make olive oil the star it deserves to be from Bon Appetit for more ideas.
12. Oysters
Oysters are packed with lung-friendly nutrients – including zinc, copper, selenium, and B vitamins.
Research has found that people with higher levels of copper and selenium in their blood have better lung function than those with lower levels.
The zinc and B vitamin content of oysters may also be particularly important for smokers. Smoking is known to deplete levels of B vitamins, and studies have found that high zinc intake may help to reduce smokers’ risk of developing COPD. Other studies suggest that zinc may also offer similar effects to a lung cancer chemotherapy drug called Taxotere.
Why not try one of these oyster recipes from BBC Good Food?
13. Salmon
Fatty fish like salmon and tuna are fantastic sources of omega-3. They’re also high in vitamin D which research has found may be particularly important for lung health.
Studies have linked vitamin D deficiency with a higher risk of respiratory diseases, infections, and impaired lung function. Other research has found that deficiency may exacerbate symptoms of lung infections and diseases.
For example, in this study, people with bronchiectasis who were deficient in vitamin D had worse symptoms than those who weren’t. Experts believe this is because vitamin D impacts lung structure, strengthens muscles in the respiratory tract, and improves the body’s immune response to respiratory pathogens.
If you’d like to try a new salmon dish for dinner, check out these 65 recipes from Delish.
14. Brazil nuts
According to BBC Good Food, Brazil nuts are the richest source of selenium – an essential nutrient needed for healthy immune function. In fact, a single nut contains between 68-91mcg of selenium, easily meeting the recommended daily intake of 60-75mcg.
Studies have found that high selenium intake may help to reduce the risk of lung cancer, improve respiratory function in people with asthma, and boost overall lung health by increasing immunity.
However, because Brazil nuts are so high in selenium, experts recommend limiting your intake to just one or two nuts a day.
15. Anchovies
Anchovies might be small, but they’re big in flavour. They’re also high in lung-friendly nutrients, including omega-3, which research suggests may be particularly beneficial for people with inflammatory lung diseases like COPD.
This study linked a higher omega-3 intake with improved lung function and a reduction in COPD symptoms. Other studies have also found that diets high in omega-3 may improve symptoms of asthma.
As well as omega-3, anchovies contain several other lung-friendly nutrients like iron and selenium.
To add anchovies to your diet, you might like to try one of these anchovy recipes from BBC Good Food. Alternatively, if you’re not a fan of anchovies, other sources of omega-3 include salmon, flaxseed, chia seeds, soya beans, and avocado.
Final thoughts…
Keeping our lungs healthy and functioning well is essential for health. Research has found that what we eat plays a role in lung health, so making healthy diet choices can make all the difference.
For further reading, head over to the diet and nutrition section of our website. Here, you’ll find diet tips for everything from heart and bone health to longevity.
What steps have you taken to look after your lung health? Will you be adding any of the foods on our list to your diet? We’d love to hear from you in the comments below.
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