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Kenneth Davis
T H O U G H T F O R C O N S I D E R A T I O N
Everyone knows that exercise can improve your health. Exercise is a key part of managing your weight and maintaining healthy hearts, lungs, and other bodily systems. But did you know that exercise can make you more productive? The latest research shows that a regular exercise routine can make you happier, smarter, and more energetic.
~Robert Pozen~
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WELLNESS WEDNESDAY
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The 13 Best Foods to Eat for Healthy Lungs, According to Experts
You can breathe a little easier knowing these foods are healthy and delicious!
Krissy Brady and Sarah Anzlovar, M.S., RDN, LDN
Reviewed by Dietitian Victoria Seaver, M.S., RD
PART TWO
When you think about taking care of your lungs, what comes to mind? Not smoking is by far at the top of the list. But there are other lifestyle factors, including your diet, that may ward off—or slow the progression of—lung diseases like chronic obstructive pulmonary disease (COPD), lung cancer and pulmonary hypertension. In fact, research has shown that what you eat and drink can play a role in overall lung function, even if you smoke. "A plant-based diet or Mediterranean-style diet with lots of leafy greens, fruit, whole grains, nuts, seeds and legumes is supportive of lung health due to high antioxidant content including vitamin E, vitamin C and other phytochemicals. These foods have anti-inflammatory properties, which may reduce the risk of COPD," says Lisa Andrews, M.Ed., RD, LD.
Diets high in fruits and vegetables are linked to better lung function. William Li, M.D., author of Eat to Beat Disease, adds, "Foods that lower inflammation and vasodilate our blood vessels (keep them wide open) can be beneficial for that part of lung health." As with most health conditions, both what you add to your plate and what you limit can play a role in prevention and management. "Inflammation fuels many lung conditions, so when it comes to diet, the focus should be on foods that promote healing, while reducing foods that can increase inflammation," says Julie Balsamo, M.S., RDN. That means eating a variety of plant foods, while also limiting processed foods. While your overall diet matters most, there are some foods that may be especially helpful in protecting your lungs—or reducing progression of certain lung diseases. Here are the best foods to add to the menu, according to experts.
Best Foods for Lungs / 7-13
Red Peppers
Most of us attribute scoring enough vitamin C to eating oranges, but red peppers actually contain more vitamin C per serving—and all it takes is a 1/2 cup to reach the recommended daily quota. "Vitamin C has a protective effect on certain lung diseases, like asthma and obstructive airway diseases," says registered dietitian Emily Wunder, RD, a benefit which likely stems from the vitamin's antioxidant properties. One meta-analysis of 21 studies showed that vitamin C may have a protective effect against lung cancer. Other research has linked pepper consumption with reduced risk of COPD. Crunch on red peppers with hummus or your favorite dip for a snack, add them to a salad, stir-fry or pasta dish, or try our Vegetarian Stuffed Peppers.
Beans
All beans—black, red, white, garbanzo—are chock-full of nutrients that can support overall health, including your lung health. "Beans are a great source of dietary fiber, which impacts gut health. Preliminary animal studies indicate that changes in gut flora are linked with pulmonary arterial hypertension," says Andrews. While more research is needed on the exact relationship in humans, other research suggests promising benefits as well. One study showed that high-fiber diets were associated with better lung function, and low-fiber diets were linked to reduced lung function. In addition, a review of plant-based diets suggests that beans may help reduce risk of lung cancer (among other cancers). If you don't regularly eat beans, start by adding them to a soup, stew or pasta dish as a start. Or check out some of our favorite healthy bean recipes.
Salmon
Salmon is full of essential amino acids, which the body uses to make proteins in order to absorb nutrients and repair body tissue, among other things. "The body can't make essential amino acids, so we therefore need to eat all that we require," says Connolly. Two other important nutrients for lung health that salmon contains are omega-3 fatty acids (to decrease inflammation in the body) and vitamin D (to improve respiratory muscle strength). It's also high in fats and protein and low in carbs, Connolly adds. This may help some people with COPD breathe better, because carbs produce the most amount of carbon dioxide.
Oranges
"Oranges are packed with calcium, an important electrolyte for lung health," says Connolly. "People who have chronic lung diseases are often on steroids, which can lead to decreased levels of calcium—making it even more important your diet supports replenishing your stores." Meanwhile, the vitamin C that oranges contain might have a protective effect against COPD and lung cancer.
Eggs
Besides being rich in omega-3 and protein (an important nutrient for maintaining strong respiratory muscles), eggs contain vitamin A, an antioxidant that works in the body to repair damaged cells and grow normal ones. "This makes vitamin A important for growing healthy lung tissue and has been seen to improve lung health and tissue in those with a COPD diagnosis," says Trista Best, RD, a registered dietitian at Balance One Supplements.
Leafy Greens
Leafy greens, like spinach and kale, are packed with antioxidants (vitamins A, C and E) and phytochemicals (carotenoids) that may help lower inflammation. "Some studies suggest that eating a diet high in leafy greens may decrease the risk of lung cancer," says Connolly. This could be because carotenoids are thought to protect cells and play a role in blocking the early stages of cancer. Andrews adds that leafy greens are also a solid source of sulforaphane, a compound with antioxidant properties. "They also contain high levels of naturally occurring nitrates from the soil that your body converts into nitric oxide—a powerful blood vessel dilator, which is beneficial for circulation and oxygen delivery," says Li.
Broccoli
There's a compound found in broccoli, called sulforaphane, that "increases the expression (activity) of a gene found in lung cells that protects the lungs from damage caused by toxins," says Elnahar. This damage could come from things like environmental pollution or smoking. Broccoli, along with other cruciferous veggies like kale and Brussels sprouts, contains a significant amount of vitamin C. "This antioxidant is known to improve immune health and specifically protects the body from infection and illness—especially the lungs," says Best.
The Bottom Line
What you eat can play a role in lung health. Most plant foods offer some benefits, so level up on those, while limiting your consumption of red meat and processed foods. And don't forget that overall lifestyle matters—don't smoke, exercise regularly, get enough quality sleep per night and try to keep stress in check. Lastly, while food and lifestyle play an important role in both prevention and treatment, if you have a lung condition, they don't replace medication. Work closely with your health care team to create a medical plan that is best for you.
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