Lungs health is crucial in maintaining overall health and fitness. A healthy respiratory system ensures every body cell receives adequate oxygen, thus keeping the other organs healthy. Respiratory system is also the first line of defense against invading pathogens such as bacteria and virus.

However, lungs health can be affected by several factors including genetics, virus invasion, unhealthy diet, prolonged exposure to smoke and chemicals. One of the simplest ways to take care of our respiratory health is by consuming a healthy diet.

Here are some foods that help promoting respiratory health:

  1. Apple

Researchers have found that good lung function was associated with high intake of vitamin C, vitamin E and beta-carotene, which are packed in applesApples also contain high levels of antioxidant called quercetin, which helps reducing inflammation and protecting our lungs from harmful effects of atmospheric pollutants and cigarette smoke. It’s recommended to choose organic apples and eat apples together with the skin, since the skin is where amazing nutrients (vitamin E and vitamin K, fiber and flavonoids) present.

  1. Broccoli

Broccoli is loaded with a wide range of essential vitamins, minerals and fiber.  High level of vitamin C, carotenoids, folate and phytochemicals in broccoli help fighting damaging elements in the lungs. Broccoli also contains a bioactive compound called sulforaphane that boosts our immune system.

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  1. Garlic

Garlic is incredibly nutritious.  Its anti-inflammatory properties help maintaining a healthy immune system, thus allowing your lungs to function better. High level of allicin, a natural antibiotic found in garlic helps fighting both bacterial and fungal infections in lungs.  It is suggested by some studies that raw garlic consumption may reduce the risk of developing lung cancer. Garlic is also a traditional remedy that relieves cold and flu. Learn more about our Organic Morado Garlic.

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  1. Ginger

Similar as garlic, ginger is anti-inflammatory in nature, thus able to reduce lungs inflammation. In addition, ginger is a natural remedy that helps relieving congestion by drying out excess mucus and improving lungs circulation.  It also helps detoxifying lungs and promotes pollutants elimination from the lungs.

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  1. Tomato

Tomatoes are rich in beta-carotene, vitamin C and lycopene.  Lycopene, a key antioxidant found primarily in tomatoes, also known as the “Superstar” of medicinal food substances. It reduces airway inflammation by keeping body’s free radical levels in balance, thus protects your body against respiratory ailments and other health conditions.  In addition, beta-carotene in tomatoes also helps reducing loss of lungs function and slowing down lungs aging.

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 Info adapted from:

  1. Diet, lung function, and lung function decline in a cohort of 2512 middle aged men. (https://www.ncbi.nlm.nih.gov/pubmed/10639525
  2. Raw Garlic Consumption and Lung Cancer in a Chinese Population (https://www.ncbi.nlm.nih.gov/pubmed/26809277
  3. The Best Food for Healthy Lungs and the Ones to Avoid (https://parade.com/906361/nicolepajer/the-best-foods-for-healthy-lungs-and-the-ones-to-avoid/
  4. Tomatoes for Respiratory Illness: How to Use This Lycopene-Rich Fruit in Your Daily Diet (https://www.ndtv.com/food/tomatoes-for-respiratory-illness-how-to-use-this-lycopene-rich-fruit-in-your-daily-diet-1936158)