healthy nutrition

Strengthen your lungs with nutrition – which foods to include in your menu on a regular basis

If you want to cleanse and strengthen your lungs, you can do so with the help of various means. Not only medicinal herbs prove to be really effective here. Special breathing exercises can also improve lung function and thus strengthen the lungs. Not to be forgotten, however, is the daily diet. We know that certain foods strengthen the immune system and are good for the brain, heart and muscles. But many are unaware that the right diet is also good for the lungs. You’d think that the lungs are somehow taking a back seat. But especially during the flu season or now in times of the corona pandemic, it is important to pay the necessary attention to your lungs and do something good for them. We will explain to you which foods are particularly beneficial for this purpose. Learn how nutrition can strengthen the lungs and how each food improves the lungs. So what is good for the lungs and what foods are good for the lungs??

Strengthen your lungs with diets rich in fiber

Strengthen the lungs with nutrition - fiber for healthy lung function

You can promote healthy lungs by eating foods that are rich in fiber. Most know that fiber is good for intestinal health, but don’t suspect that it has positive effects on the other organs as well. For example, a study by the National Health and Nutrition Examination Survey (NHANES) showed through data analysis that people who consume plenty of fiber are less likely to develop lung diseases than people who eat a low-fiber diet. Almost 70% of those on the high-fiber diet had healthy lung function (only 15% had respiratory problems) compared to the other group, where only half did (almost 30% had respiratory problems). So if you want to strengthen your lungs with nutrition, high-fiber foods are a good place to start.

How does the fiber work?

Strengthen the lungs with nutrition - How does fiber affect lung function

If you are still wondering how the fiber from the gastrointestinal tract can strengthen the lungs, we would like to briefly explain it to you: fiber has an anti-inflammatory effect. And since most lung diseases are chronic inflammation, high-fiber foods can work against it. At the same time, fiber strengthens the intestinal flora, which in turn strengthens the immune system in general. Acute inflammation therefore occurs less often. So it comes to the fact that you can easily strengthen your lungs with nutrition!

How much fiber is recommended and where is it found?

Strengthen the lungs with nutrition - which foods are rich in fiber

While in Germany an amount of 30 grams per day is recommended, in the study mentioned above, an amount of 17.5 grams per day was already classified as a high-fiber diet. Oatmeal, chia, flaxseed, whole grains and almonds are some of the most popular and high-fiber foods that are easy to incorporate into the daily menu – a bowl of muesli or porridge in the morning, a handful of almonds as an afternoon snack, chia in a smoothie, etc. To provide a better understanding, we have listed below how much fiber some of the most common foods contain per 100 g:

  • Wheat bran – 49 g
  • Bran and baobab – 45 g
  • Coconut flour – 38 g
  • Flax seeds – 35 g
  • Almonds – 13 g
  • Oatmeal – 10 g
  • Kidney beans – 8.3 g
  • Whole grain bread – 8 g
  • red beans – 6 g
  • Dried fruit – 5 to 9 g
  • cooked whole wheat pasta – 4.4 g
  • Chickpeas – 4.4 g
  • White bread – 3 g
  • Fruits and vegetables – 2 to 6 g
  • boiled rice – 0.6 g
  • Oils and fats – 0 g
  • Animal products such as meat, dairy products and eggs – 0 g

Strengthen the lungs with nutrition – red and orange fruits and vegetables

Orange and red vegetables and fruits strengthen the lung function thanks to the carotenoid beta-cryptoxanthi

Vegetables and fruits that are red or orange in color are perfect for strengthening the lungs. They contain the so-called carotenoid beta-cryptoxanthi, which according to the study reduces the risk of lung cancer. Fruits and vegetables that contain it include carrots, red peppers, pumpkins, beetroot, mangoes, watermelons, oranges, and tangerines. It is precisely this substance that gives them their orange and red color. Because of this, many do not suspect that the carotenoid is also found in green leafy vegetables. However, these are green because the green chlorophyll covers the orange natural pigment. So grab spinach, kale, matcha tea, cress, endive, dandelion, lamb’s lettuce and even broccoli to strengthen your lungs with nutrition. Broccoli also contains sulforaphane, which supports an important healing gene in our body. This gene, which protects against harmful substances and toxins, is present in very small quantities, especially in smokers.

Fruits and vegetables rich in antioxidants

Strengthen the lungs with nutrition - antioxidants destroy free radicals through oxidative stress

If you want to cleanse the lungs and thereby strengthen them at the same time, antioxidants are essential. They help the body fight free radicals, which are harmful and are formed in the body by so-called oxidative stress (UV radiation, exhaust gases and other toxins). Too many free radicals damage the cell walls, which not only accelerates the aging process, but can also lead to disease. So eat lots of apples, bananas, tomatoes, and other antioxidant-rich foods so that you can strengthen your lungs with nutrition. Some more are:

  • Fruits such as blueberries, strawberries, artichokes, kiwis, goji berries, raspberries, figs, cherries, mango, oranges, peaches, cranberries, watermelon
  • Vegetables such as cabbage (also red cabbage), beans, beets, spinach, asparagus, radishes, pumpkin
  • dark chocolate
  • Grains and nuts such as walnuts, hazelnuts, pecans, almonds, pistachios, macadamia, cashews, peanut butter, oatmeal
  • Dried fruits from the fruits mentioned above, as well as raisins

Tomatoes are high in antioxidants and help with lung regeneration in smokers

Tomatoes in particular are said to have a very good effect in this regard. In a study by the Johns Hopkins University Bloomberg School of Public Health, which was published in the European Respiratory Journal in December 2017, improved lung function was found not only in ex-smokers through the regular consumption of tomatoes (at least 2 tomatoes a day). People who have never smoked also had better functioning lungs. On the whole, you should consume more than three servings of fresh fruits (fruits and vegetables) a day so that you can strengthen your lungs with nutrition and the antioxidants it contains. “Fresh” is the keyword here, because the same products in a can or in a glass did not result in improved lung function in the study.

Strengthen the lungs with nutrition – other beneficial foods

Strengthen the lungs with nutrition - Achieve healthy lungs with the right diet

Strengthen the lungs with nutrition – dairy products

What strengthens the lungs when you eat dairy products? It is the phosphorus it contains and it is responsible for the exchange of oxygen in the body. If the oxygen transport is disturbed, it can lead to a lack of oxygen, which in turn can lead to respiratory problems.

Fish and omega-3 fatty acids for inflammation and general lung health

fish

As is often the case, it is the omega-3 fatty acids that make this food good for lungs and lung function. They work against inflammation and this of course also applies to inflammation of the lungs. However, this does not mean that the fish is only beneficial if you already have lung problems. The fatty acids also improve general lung health, which is why fish should be on the table regularly. It is best to reach for high-fat fish. These include the mackerel, salmon and herring (cold water fish).

Clean lungs with home remedies – onions

It is no coincidence that the onion is a popular home remedy in the fight against coughs. It has wonderful essential oils that work against inflammation, disinfect and loosen mucus. If you want to strengthen the lungs with nutrition and specifically with onions, you can not only incorporate them into your dishes on a regular basis, but also make a cough syrup yourself.

Oregano and other spices strengthen the lungs and prevent breathing difficulties

Eat spices for healthy lungs

Spices give our dishes the finishing touches, but they are also extremely good for our health. oregano for example, contains carvacrol and rosmarinic acid. Both substances have an expectorant and anti-histamine effect, which is why you can use it more often to season your dishes. Because you can also strengthen your lungs with nutrition. It can also develop its effects in the form of oil and mixed into your drink. Also have an antimicrobial effect rosemary and thyme. The miracle active ingredient is in mustard and curry Curcumin contain. According to a study by the National University of Singapore, this works against inflammation and can even heal cracks in the lungs.

Ginger tea is a miracle cure for strengthening lungs

How to fortify the lungs with ginger?

If you want to strengthen the lungs with nutrition, you can also use ginger as a spice. The miracle root is also ideally suited as a tea (2-3 cups per day). To do this, cut them into thin slices or rub them, pour hot water over them and let them steep for 10 minutes (or longer for more heat). The compounds contained in the tuber support and strengthen the lungs. It’s also anti-bacterial and anti-inflammatory, and its essential oils help loosen mucus – perfect if you want to strengthen the bronchi.

Bananas and other foods rich in potassium regulate body fluids and have an antispasmodic effect

Bananas

Bananas are high in potassium, a mineral that regulates body fluids and has an antispasmodic effect. And that is also very good for your lungs. If you would like to strengthen the lungs with nutrition by supplying the body with potassium, you can of course also use other sources of potassium. Carrots, tomatoes, avocados, kohlrabi, legumes, celery, red peppers, rye, buckwheat, spelled, hazelnuts, peanuts, cashew nuts and almonds as well as organic cocoa and all-natural vegetable and fruit juices are ideal.

Magnesium relaxes muscles and contributes to healthy bronchi

Foods rich in magnesium

Magnesium has an antispasmodic effect and in this way also relaxes the bronchial muscles. As a result, lung function is also improved. So if you want to strengthen the lungs and bronchi, remember to regularly include foods such as broccoli, whole grains, brown rice, legumes, nuts, potatoes and various seeds in your diet. Then you can be sure that you are strengthening your lungs with nutrition. Magnesium proves to be very helpful, especially with COPD and for prevention.

Raw garlic

The allicin contained in garlic is an antibiotic-like active ingredient that has a healing effect and has an antibacterial effect. In addition, raw garlic is said to reduce the risk of lung cancer by as much as 40% twice a week.

Strengthen the lungs with nutrition and sufficient water in everyday life

Food fortifying the lungs – water

The elixir of life, without which we simply cannot live, is essential for good health in general. And the lungs are no exception. So if you want to strengthen your lungs with nutrition, think of water as well. Did you know that 80% of the lungs are made up of water? That should be reason enough to drink enough water and keep your body hydrated. If the body dries out, this can lead to asthma, warns the German Lung Information Service. However, you shouldn’t overdo it with the water either. Under normal circumstances one should not exceed 3 liters per day, because too much fluid increases the pressure in the blood vessels, which puts strain on the lungs.

Improve lung function with a balanced and healthy diet

National Health and Nutrition Examination Survey study