Role of Healthy Diet and Nutrients in Maintaining Healthy Lungs

Dr.Akshay Budhraja, 4 mins read

With the increasing incidences of lung-related diseases, like COPD, asthma, lung infections, etc., caring for your lung health has become indispensable. This has become more important because of conditions like Covid-19, which directly affect the lungs.

There are many ways to keep your lungs happy, like adopting a healthy diet, breathing exercises, quitting smoking, etc. In this blog, we will take a deep dive into the role of diet and nutrients in improving lung health.

A healthy diet is a good investment that goes a long way in supporting your overall well-being. But unfortunately, most of us often ignore the importance of adding nutrient-rich food to our routine, which costs us in the long run. 

Role of Diet in Improving Lungs Health

To keep your lungs in tip-top shape, eating food is not enough. You have to be careful while choosing food. Not all foods are good for lung health. For example, red meat, soda and refined carbohydrates are conducive to inflammation in the body, which leads to several health conditions.

That's why wisely prepare your monthly grocery list. Adding anti-inflammatory foods to your diet, like healthy fats, fruits, vegetables, and fibre, can prevent your organs from inflammation. Also, there is evidence that a balanced diet helps you breathe easier. How?

Well, our body needs the energy to function properly, which we get through food. To break down the food's nutrient molecules, our body uses oxygen. When protein, fibre, sugar, and fats are broken down, energy is produced, and carbon dioxide is created as a waste product. 

Every nutrient requires a different amount of oxygen to break down and produce different amounts of carbon dioxide. For example, carbohydrates use more oxygen and release more carbon dioxide. Therefore, some people with COPD feel that consuming more healthy fat and fewer carbohydrates helps them breathe easier. 

Which Vitamins are Essential For Lungs Health?

• Vitamin A

It is a fat-soluble vitamin that is crucial for overall health. For example, Vitamin A plays a vital role in strengthening the lungs. It also aids in improving the immune system, thereby promoting the regeneration of cells. Thus, intaking a proper amount of Vitamin A can help someone repair his lung cells.

Vitamin A's recommended daily allowance (RDA) is 900 mcg (micrograms) and 700 mcg for adult men and women, respectively. 

Source: Carrots, fortified cereals, broccoli, squash, cantaloupe, dairy products, etc.

• Vitamin C

Vitamin C is a powerhouse of antioxidants. It is vital to prevent the lungs from chronic lung disease. In addition, vitamin C helps boost immunity and collagen production. 

Increasing exposure to pollution and smoking can affect lung health. Here, Vitamin C comes into the picture and embraces lung health. Moreover, it allows your body to undergo repair and lower the rate of damage in the lung tissue.

The RDA of Vitamin C is 90 mg (milligrams) and 75 mg for men and women, respectively.

Source: Kiwi, guava, broccoli, berries, citrus fruits, kale, chili peppers, etc.

• Vitamin D

It is a vital vitamin for boosting immune system response and reducing airway inflammation. A deficiency of this Vitamin can put a person at risk of asthma, wheezing, bronchitis, and other lung diseases.

Some research reveals that taking ample Vitamin D helps asthma patients and protects against acute respiratory infections.

This Vitamin is produced endogenously when UV rays strike the skin and set off Vitamin D synthesis. You can also fulfill your Vitamin D needs through food and supplements. Experts recommend taking 400 International Units (IU) of Vitamin D daily for adults.

Source: Sunlight, salmon, egg yolks, sardines, tuna, sardines, oysters, fortified milk, orange juice, etc.

• Vitamin E

It is a potent antioxidant that helps the body deal with chronic lung conditions. The free radicals and toxins can cause oxidative stress and lung damage. Vitamin E helps remove toxins from the lungs and minimises the inflammation of the lung tissue. 

The RDA of Vitamin E is 4 mg and 3 mg for men and women, respectively.

Source: Avocado, almonds, spinach, raw seeds, Swiss chard, broccoli, hazelnut, kale, mustard greens, etc.

Takeaway!

Your diet plays a critical role in supporting your overall health. If you eat well, you will stay well - that's the basic mantra. This is also applicable to lung health. Above, we have discussed the importance of diet in improving lung health and the nutrients we should include in our plates.

Also, Read: Chronic Obstructive Pulmonary Disease - Symptoms, Causes & Treatment