Clean your lungs with the help of these delicious foods!

Healthy foods to clean the lungs: Keeping the lungs healthy is an essential issue. However, various factors such as exposure to cigarette smoke and environmental toxins, as well as eating inflammatory foods can damage the lungs and put them at risk.

Common lung diseases such as asthma can severely affect the quality of life. Research shows that lifestyle changes such as following a nutrient-dense diet can help clear the lungs and even reduce damage and symptoms from lung diseases. In the rest of this article, the health section of Cheshk news magazine in the home treatment collection will introduce you to healthy foods to cleanse the lungs. Stay tuned until the end of the article.

Healthy foods to cleanse the lungs

You should know that some foods and nutrients are especially beneficial for lung function. As mentioned, in this article we will introduce healthy foods for lung cleansing. In this article, we will introduce you to the best foods to cleanse the lungs of toxins and improve the functioning of these vital organs. Follow us until the end of the article.

Beet

Beets are rich in nitrates, which have been shown to benefit lung function. Nitrate relaxes blood vessels, lowers blood pressure and increases blood oxygen. It has been shown that beet supplements improve physical performance and lung function in people with lung diseases. In addition, beets contain magnesium, potassium, vitamin C and carotenoid antioxidants, which are all beneficial for lung health.

Pepper

Pepper is among the richest sources of vitamin C. This water-soluble vitamin acts as a strong antioxidant in the body. Getting enough vitamin C is especially important for people who smoke. Due to the harmful effects of cigarette smoke on the body’s antioxidant reserves, it is recommended that smokers consume 35 mg of vitamin C more than other people.

Many studies show that vitamin C is beneficial for smokers; So that the function of the lungs in smokers who consume more of this vitamin is better than in people who receive less vitamin C. By eating a medium sweet red pepper that weighs about 119 grams, 169% of your body’s daily need for vitamin C is met.

Apple

Studies show that regular consumption of apples may help cleanse the lungs and improve their performance. For example, studies show that there is a link between apple consumption and a reduction in the rate of lung deterioration in people who used to smoke. In addition, there is a link between consuming five (or more) apples per week and better lung function and reduced risk of chronic obstructive pulmonary disease (COPD). Apple consumption helps reduce the risk of asthma and lung cancer.

This may be due to the high amount of antioxidants in apples. Among the antioxidants in apples, we can mention vitamin C and flavonoids.

Pumpkin

Pumpkin, this healthy fall fruit, contains compounds that help promote lung health. This fruit is especially rich in carotenoids such as beta-carotene, lutein and zeaxanthin, all of which have strong antioxidant and anti-inflammatory properties. Studies show that higher levels of carotenoids in the blood contribute to better lung function in both young and old people.

Studies have also concluded that eating more foods rich in carotenoids, such as pumpkin, may be especially beneficial for people who smoke. Evidence shows that the level of carotenoid antioxidants in the body of smokers is 25% lower than that of non-smokers, which can harm the health of the lungs.

Turmeric

Turmeric is usually used to improve general health, because it has antioxidant and anti-inflammatory properties. Curcumin, which is the main active ingredient in turmeric, may be helpful in clearing the lungs and helping to improve lung function. A study of more than 2,000 people concluded that curcumin intake was associated with improved lung function.

In addition, it was shown that the lung function of smokers who consumed the highest amount of curcumin was significantly better than that of smokers who received a small amount of curcumin. In fact, high consumption of curcumin in smokers led to a 9.2% improvement in lung function.

Tomato and its products

Tomatoes and its products are among the richest sources of lycopene, which is a type of carotenoid antioxidant that helps improve lung function. Consumption of tomato products has been shown to reduce airway inflammation in people with asthma and improve lung function in people with chronic obstructive pulmonary disease.

A 2019 study looked at 109 people with asthma whose diets were high in tomatoes. The results of this study showed that high consumption of tomatoes led to a reduction in asthma symptoms. In addition, tomato consumption is associated with a reduction in the rate of deterioration of lung function in people who used to smoke.

Blueberry

Blueberry is a type of berry that, unfortunately, despite its many health benefits, is not very common in Iran and many people have not even tried it. If you can, buy this fruit and help clean your lungs by eating it. Blueberries are rich in nutrients and their consumption is associated with various benefits including protecting the lungs.

This type of berry is rich in anthocyanins such as malvidin, peonidin and cyanidin. Anthocyanins are powerful pigments that have been shown to protect lung tissue from damage by oxidative stress. A study of 839 soldiers concluded that blueberry consumption was beneficial in slowing the rate of deterioration of lung function. The study concluded that soldiers who ate blueberries twice (or more) per week experienced a 38 percent reduction in the rate of lung function decline compared to those who ate little or no blueberries.

Green tea

We know green tea mostly because of its benefits in fat burning and weight loss. It is interesting to know that this type of tea is also useful for the lungs and helps to clean the lungs. Epigallocatechin gallate (EGCG) is a type of catechin found in green tea. This compound has antioxidant and anti-inflammatory properties and has been shown to prevent fibrosis or tissue damage.

Pulmonary fibrosis is a disease that scars the lung tissues. Some research suggests that epigallocatechin gallate may help treat this condition. A 2020 small-scale study of 20 people with pulmonary fibrosis concluded that patients who took an epigallocatechin gallate extract for two weeks, compared to the group Controls experienced a reduction in fibrosis markers.

Red cabbage

Red cabbage is a rich and relatively cheap source of anthocyanins. These pigments give red color to cabbage. The consumption of anthocyanins is related to the reduction of lung function deterioration. In addition, cabbage is rich in fiber and studies show that people who consume more fiber experience better lung function compared to people who eat less fiber.

Olive oil

Consuming olive oil may protect you from respiratory diseases such as asthma. This oil is a good source of anti-inflammatory antioxidants, including polyphenols and vitamin E, which are responsible for the health benefits of olive oil.

A study of 781 people concluded that the risk of developing asthma was reduced in those who consumed high amounts of olive oil. In addition, following a Mediterranean diet, which is rich in olive oil, has been shown to lead to better lung function in smokers, as well as patients with asthma and chronic obstructive pulmonary disease.

Yogurt

Yogurt is rich in calcium, potassium, phosphorus and selenium. Based on research results, these minerals may be effective in strengthening lung function and protect you from chronic obstructive pulmonary disease. A study of Japanese adults concluded that consuming more calcium, phosphorus, potassium, and selenium It leads to an increase in lung function indicators. This study also showed that people who consumed the highest amount of calcium were 35% less exposed to chronic obstructive pulmonary disease.

Brazil nuts

Brazil nuts are one of the best sources of selenium. One Brazil nut fulfills 150% of the body’s daily need for this essential mineral. Studies show that a high intake of selenium-rich foods may protect against lung cancer, improve respiratory function in people with asthma, and boost immune system function, which may improve lung health.

Brazil nuts are high in selenium. Although selenium is beneficial for the body, taking too much of it can lead to selenium poisoning. So don’t overdo it with Brazil nuts.

Coffee

Coffee fans will surely be happy to see the name of coffee among the list of useful foods for lung cleansing and will drink their coffee with more pleasure from now on. We all know coffee for its energy-boosting properties, but this miraculous drink has other health benefits.

Coffee may be effective in protecting the lungs. This drink is rich in caffeine and antioxidants that may be beneficial for lung health. Research shows that coffee consumption may improve lung function and protect the lungs from respiratory diseases. Caffeine helps dilate blood vessels and may reduce symptoms in people with asthma, at least in the short term. A review of 15 studies concluded that long-term coffee consumption has positive effects on lung function and reduces the risk of developing asthma.

Buckwheat

Buckwheat is a fortified cereal that has a lot of fiber. A high-fiber diet has been shown to have protective effects on lung function and may reduce the risk of mortality from lung disease. Antioxidants in enriched grains such as flavonoids and vitamin E promote lung health and prevent cell damage.

Lentils

Lentils have a lot of nutrients such as magnesium, iron, copper and potassium, which help to strengthen the function and clean the lungs. A Mediterranean diet rich in legumes such as lentils promotes lung health. Research shows that following a Mediterranean diet can improve lung function in smokers. Additionally, a diet rich in lentils may protect you against lung cancer and chronic obstructive pulmonary disease.

Cocoa powder

The cocoa powder in dark chocolate is high in flavonoid antioxidants and contains compounds that help relax the airways in the lungs. Consuming cocoa powder is associated with a reduced risk of respiratory allergy symptoms and may protect you against lung cancer.

In addition, a study of 55,000 people concluded that lung function was better in people who consumed more flavonoids than those who got less flavonoids from their diet.

Salmon fish

Salmon contains a lot of omega-3 fatty acids. These fatty acids reduce blood cholesterol levels. In addition, studies show that omega-3 is effective in relieving asthma symptoms. Salmon fish is not only useful for lung health and cleansing, but also prevents heart disease. Salmon is not the only fish containing omega-3 and other fish such as sardine and mackerel also contain these fatty acids.

Flaxseed

Flaxseed not only contains omega-3 fatty acids, but also lignans, which is why it is beneficial for the health of the body. An animal study in mice showed that mice that consumed flaxseed in their diet had less lung damage. The researchers of this study could not determine whether the cause of this property was Lingan flaxseed or omega-3.

Ginger

Ginger has been used to treat asthma for a long time. Not only does this golden-colored spice fight inflammation, but it also appears to naturally help relax the airways, making it easier to breathe.

Garlic

Garlic is another food that reduces the level of inflammation in the body. Garlic is not only useful in fighting inflammation, but also has antiseptic properties and helps fight infections. A study showed that consuming raw garlic can reduce the risk of lung cancer in smokers.

Onion

Onion is a food ingredient that is widely used in cooking. Onions, like garlic, help reduce inflammation and lower blood cholesterol levels. In addition, they are effective in cleaning the lungs.

Orange

Orange is a fruit that has a lot of vitamin C, iron and vitamin B6. The last two compounds are essential for the synthesis of red blood cells. Red blood cells carry oxygen in the body. Studies show that oranges can help lower blood pressure, which has a direct effect on lung function. Another study concluded that vitamin C can be effective in treating and preventing chronic lung infections.

Grapefruit

Studies show that consuming grapefruit juice may help treat lung cancer. In addition, grapefruit has a large amount of vitamin C, which we mentioned above about the benefits of this vitamin in improving lung function.

Avocado

Avocado is a not very common fruit in Iran, which is rich in antioxidants, healthy fats and other nutrients, all of which are useful for lung cleansing. This fruit is especially rich in vitamin E. Studies have concluded that this vitamin may protect the lungs from damage caused by cigarette smoke and air pollution.

Carrot

Eating carrots is beneficial for improving the general health of the body. The reason for this is the presence of a large amount of vitamin C, lycopene and carotenoids in it. Studies show that carotenoids may reduce the risk of lung cancer in some smokers. This food item also has a lot of vitamin A, which helps to repair the tissue of the lungs.

Water

Keeping the body hydrated is essential for all body organs, including the lungs. Increasing water consumption can be useful in eliminating excess body substances, increasing blood volume and flow, and regulating body temperature. In addition, it helps the mucous membrane to prevent foreign substances from entering the body. The lungs contain a lot of delicate mucous membranes that need moisture to function properly.