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4Food for the lungs: the most useful and harmful products
Anna Shelestun, nutritionist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project E-mail: [email protected], [email protected],
Abstract. The article discusses the main functions of the lungs for normal human life and their relationship with the body. A systematic review of modern specialized literature and relevant scientific data was carried out. A list of useful light products for work is indicated. Potentially unfavorable products for lung activity are analyzed separately, and general recommendations for maintaining their health are indicated.
Keywords: lungs , health, healthy foods, dangerous foods, recommendations
Now, more than ever, we are aware of the impact of a healthy lifestyle on the immune system. This brings us to the importance of the condition of the lungs, which play a special role in the body. If you want to repair any damage done to them by smoking, or to manage chronic bronchitis and asthma, then it is worth rethinking your diet. Certain foods strengthen the paired organ, making it less susceptible to viruses and other diseases.
COPD and Nutrition - Diet Tips
Chronic obstructive pulmonary disease (COPD) is a collective term for a group of diseases such as chronic bronchitis, refractory asthma, and emphysema. According to the WHO, more than 235 million people suffer from asthma. For it, as well as for other diseases in this category, there is no cure.
We all know about the benefits of nutritional supplements, pranayama and yoga for improving lung function, but we rarely think about the effectiveness of food. In fact, a diet high in healthy fats and low in carbohydrates is very helpful for breathing problems.
Top 17 Foods to Help Protect Your Lungs
1. Tomatoes
The red vegetable is the richest source of lycopene . Cancer - fighting phytonutrient slows lung function deterioration in people who used to smoke. Another use of tomatoes, tomato juice is of particular benefit in asthma, reduces the likelihood of death in COPD. [one]
2. Bulgarian pepper
One medium pepper weighing about 100 g contains approximately 169% of the daily requirement of vitamin C. This powerful antioxidant is especially necessary for smokers. Doctors recommend that they consume an additional 35 mg of ascorbic acid daily: smokers with a high intake of vitamin C have better lung function, their body suffers less from cigarette smoke. [2]
3. Beets
The brightly colored root and leaves contain magnesium, potassium, vitamin C, carotenoids , and beneficial dietary nitrates. The latter improve the performance of the lungs in COPD, pulmonary hypertension. The latter increases blood pressure in the paired organ, and the substances in beets relax blood vessels, reduce pressure and improve oxygen absorption. [3, 4]
4. Coffee
Not only can a morning cup boost your energy levels, but it can also do your lungs a big favor — the caffeine and polyphenols in the drink are great at fighting inflammation. They provide protection against respiratory infections and dilate blood vessels, reducing asthma symptoms in the short term. [5]
5. Cocoa
Theobromine is a compound that makes dark chocolate and other cocoa products beneficial. The substance relaxes the airways, saves from allergic and respiratory symptoms, and prevents the growth of cancer cells . [6, 7]
6. Pumpkin
The bright orange flesh contains a lot of beta-carotene, lutein, zeaxanthin . They protect the body from the negative effects of free radicals, prevent and treat inflammation. The higher the concentration of carotenoids in the blood, the better the lung function in the young, the elderly and those who smoke daily. [8, 9]
7. Turmeric
The spice has an antioxidant effect due to the active ingredient curcumin . It is especially beneficial for maintaining lung function, as a study of 2,478 people confirmed: smokers who consumed a lot of curcumin had a 9.2% improvement in lung function. [ten]
8. Blueberries
Berries are rich in various anthocyanins, pigments that protect lung tissue from oxidative damage. Therefore, their consumption prevents the decline in lung function. A study conducted with 839 participants showed that 2 or more servings per week slowed down this process by 38%. [11, 12]
9. Oysters
Higher blood levels of selenium and copper are associated with better lung function, and higher levels of zinc are associated with protecting smokers from developing COPD. Oysters contain these nutrients, as well as B vitamins, making them a superfood - smoking greatly reduces their levels in the body, especially vitamin B12. [13]
10. Green tea
The drink has a beneficial effect due to gallate epigallocatechin (EGCG). A special catechin suppresses pulmonary fibrosis, tissue scarring. As the experiment showed, treatment with EGCG extract reduces fibrosis markers in just 2 weeks. [14, 15]
11. Olive oil
One of the most useful natural dressings is a concentrated source of polyphenols, vitamin E. The components protect against respiratory diseases (ARI), reduce the risk of asthma and improve the supply of oxygen to the body, as proven by science. [16, 17, 18]
12. Yoghurt
The fermented milk product saturates the body with calcium, potassium, phosphorus, selenium. According to research, these nutrients may help improve lung function and protect against the risk of COPD. But dairy products are not always beneficial. In the presence of allergies, asthma and other inflammatory processes, the rejection of milk reduces the production of mucus. [19]
13. Nuts
Walnuts are full of omega-3 fatty acids, and Brazilian walnuts are one of nature's richest sources of selenium. The substance protects against lung cancer, improves the condition of people with asthma, increases antioxidant protection and immunity. One kernel can have more than 150% of its recommended daily allowance and it is important to eat no more than 1-2 Brazil nuts per day. [20, 21]
14. Red cabbage
The vegetable is high in fiber, which studies show improves lung function. And it also contains a lot of plant pigments anthocyanins, which improve the functioning of the organ in various diseases. [22]
15. Barley groats
Barley is a nutritious whole grain that is high in fiber. Fiber has been shown to reduce the risk of death from lung disease. The cereal also contains flavonoids that are beneficial for the body , vitamin E -antioxidants prevent cell damage in adverse conditions. [23]
16. Lentils
One of the oldest cultivated plants has an excellent nutrient profile - the grains contain iron, potassium, magnesium, copper. Legumes support the exchange of carbon dioxide and oxygen, prevent the development of cancer and other COPD diseases. [24]
17. Apples
Eating at least five apples a week improves lung function, reduces the risk of COPD and cancer, and slows the decline in lung function in smokers. Scientists attribute the effect to a high concentration of antioxidants, including flavonoids and vitamin C. [25]
How else to protect the lungs from disease?
Making complex carbohydrates and healthy fats the mainstay of your diet is a good way to protect yourself from many diseases. But this is not enough if you continue to smoke. Smokers are 12 to 13 times more likely to die from COPD than non-smokers.
According to the CDC's Centers for Disease Control and Prevention, cigarette smoking has killed 10 times more people in America than in the wars that the United States has fought in its history. In addition, more women die each year from lung cancer than from breast cancer. Research also shows a link between poor organ health and the consumption of certain foods:
• processed meats - bacon, ham, sausages, etc.;
• alcohol - sulfites in alcohol worsen asthma symptoms, risk of developing pneumonia;
• salt - sodium aggravates the condition of asthmatics;
• sweetened beverages - children, men and women who drink more than five glasses of sugary drinks a week are more likely to develop bronchitis and asthma.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Instead of sweet soda, it is better to drink clean water. It removes toxins, maintains water balance - dry lungs are more susceptible to inflammation and irritation. Supplement can be herbal teas with chamomile, lemon balm, mint, rosehip.
Great support will be provided by dietary supplements with curcumin, ginseng, omega-3, magnesium, calcium, vitamins D, C, E, A.
Aerobic exercise, deep breathing, and a nutrient-dense diet are the best ways to protect your health. Try to supplement your day with these healthy habits and you will be able to maintain optimal lung function for a lifetime!
Literature
1. Dietary antioxidants and 10-year lung function decline in adults from the ECRHS survey, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5739275/
2. Smokers With Adequate Vitamin C Intake Show a Preferable Pulmonary Function Test, https://pubmed.ncbi.nlm.nih.gov/25961759/
3. Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate-nitrite-nitric oxide pathway, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575935/
4. Effects of Oral Supplementation With Nitrate-Rich Beetroot Juice in Patients With Pulmonary Arterial Hypertension-Results From BEET-PAH, an Exploratory Randomized, Double-Blind, Placebo-Controlled, Crossover Study, https://pubmed.ncbi.nlm.nih. gov/30244181/
5. Chronic coffee consumption and respiratory disease: A systematic review, https://onlinelibrary.wiley.com/doi/abs/10.1111/crj .12662
6. Relationship between Cocoa Intake and Healthy Status: A Pilot Study in University Students, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412630/
7. Dietary Intake of Flavonoids and Ventilatory Function in European Adults: A GA2LEN Study, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793323/
8. The Profile of Carotenoids and Other Bioactive Molecules in Various Pumpkin Fruits (Cucurbita maxima Duchesne) Cultivars, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6766813/
9. Serum carotenoid concentrations predict lung function evolution in young adults: the Coronary Artery Risk Development in Young Adults (CARDIA) Study1,2,3, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3192474/
10. Curcumins-Rich Curry Diet and Pulmonary Function in Asian Older Adults, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3530490/
11. Antioxidants of therapeutic relevance in COPD from the neotropical blueberry Anthopterus wardii , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3282679/
12. Protective effect of enzymatic hydrolysates from highbush blueberry ( Vaccinium corymbosum L.) against hydrogen peroxide-induced oxidative damage in Chinese hamster lung fibroblast cell line, https://pubmed.ncbi.nlm.nih.gov/20607062/
13. Cigarette smoking, cadmium exposure, and zinc intake on obstructive lung disorder, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2881897/
14. The Effects of Epigallocatechin Gallate (EGCG) on Pulmonary Fibroblasts of Idiopathic Pulmonary Fibrosis (IPF)—A Next-Generation Sequencing and Bioinformatic Approach, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6514693/
15. Reversal of TGF P 1-Driven Profibrotic State in Patients with Pulmonary Fibrosis, https://pubmed.ncbi.nlm.nih.gov/32160670/
16. Dietary fats, olive oil and respiratory diseases in Italian adults: A population-based study, https://onlinelibrary.wiley.com/doi/abs/10.1111/cea.13352
17. Adherence to a Mediterranean-like Diet as a Protective Factor Against COPD: A Nested Case-Control Study, https://pubmed.ncbi.nlm.nih.gov/31405301/
18. Adherence to the Mediterranean type of diet is associated with lower prevalence of asthma symptoms, among 10-12 years old children: the PANACEA study, https://pubmed.ncbi.nlm.nih.gov/21457335/
19. Role of Diet in Chronic Obstructive Pulmonary Disease Prevention and Treatment, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627281/
20. External respiration function and quality of life in patients with bronchial asthma in correction of selenium deficiency, https://pubmed.ncbi.nlm.nih.gov/17926469/
21. Selenium and lung cancer: a systematic review and meta analysis , https://pubmed.ncbi.nlm.nih.gov/22073154/
22. The Relationship between Dietary Fiber Intake and Lung Function in the National Health and Nutrition Examination Surveys, https://pubmed.ncbi.nlm.nih.gov/26783997/
23. Healthy Eating Index 2005 and selected macronutrients are correlated with improved lung function in humans, https://pubmed.ncbi.nlm.nih.gov/24774063/
24. A review of the Hispanic paradox: time to spill the beans?, https://pubmed.ncbi.nlm.nih.gov/25445942/
25. A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health1,2, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/
An extended HTML version of this article is available on the edaplus.info website.
Food for the lungs: the most useful and harmful foods
Shelestun Anna, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
E-mail: [email protected], [email protected]
Received on 05.11.2021
Abstract. The article discusses the main functions of the lungs for normal human life and their relationship with the body. A systematic review of modern specialized literature and relevant scientific data was carried out. A list of useful light products for work is indicated. Potentially unfavorable products for lung activity are analyzed separately, and general recommendations for maintaining their health are indicated.
