Men and Women in breathing masks strolling around the city, drowsy with thick Smog(Air pollution) surrounding them – seems like a futuristic scene from a sci-fi movie. However, it won’t be too late when we’ll have such a situation in reality.
Respiratory diseases are at an all time high with toxic air from industries and cars and not to mention the cost of a healthy lifestyle is increasing every second.
After all of this you can at least do your bit by keeping a check on proper intake of food and cutting down on unhealthy life choices that affect proper breathing and lungs – like smoking.
One should take better decisions around food choices to improve respiratory health. Here’s a list of budget food options you can consider for your healthy diet:
Turkey, chicken and other poultry birds’ meat are rich in vitamin A that enhances the lung health and prevents the risk of lung cancer. It serves as a better dietary supplement than a vegan option as vitamin rich animal meat are more effective on the body.
2. Beans and Nuts
Walnuts are great at fighting off asthma due to its rich content of omega-3 fatty acids. This also makes it a good vegetarian option for fatty acid and protein. Black and kidney beans are rich sources of anti-oxidants. Beans and nuts also reduce cholesterol. Not to forget, both ingredients have anti-inflammatory properties that reduce throat inflammation.
Avocado is a superfood rich in vitamin E that wards of damages in lungs caused by air pollution. It is a good source of anti-oxidants that is known to protect lung health. Its anti-inflammatory properties reduce chances of inflammation. With the trend of avocados being a popular common fruit nowadays, the prices tend to fall quite low.
Turmeric is an all-rounder in healing problems regarding health. It benefits the respiratory organs through its anti-inflammatory properties by repairing damaged lung tissues from smoking. It also helps in curing asthma and acute infections such as bronchitis.
Broccoli helps in recovery of damaged lungs by clearing the infections caused by smoking. It also prevents lung and breast cancer. Broccoli is a good source of anti-oxidants and sulforaphane that aids in healing burns and inflammations.
Anthocyanins, found in dark fruits and vegetables have immunity boosting properties that help in protecting the lungs against any pollution-related damages. This is a particular type of flavonoid full of anti-oxidants that reduces the risk of respiratory diseases
Apricots contain vitamin A, C and E which protect the lungs from air-borne pollutants. Vitamin A act as a safeguard against tract linings in the throat and reduce the risk of lung infections. Apricots are also popular as an ingredient to fight off asthma, a well-known lung disease.
Allicin, a component of garlic fights off mortally dangerous lung infections by reducing bacteria (BCC) counts. It also reduces blood pressure and is effective on ailments relating to respiratory organs. Garlic is especially good to counter Cystic Fibrosis, a condition that secretes thick and sticky fluids that jams up the lung passage.
Beta carotene found in apples is healthy for lungs. Apples are rich in vitamins C and A but it all comes down to a person’s lifestyle when apple being a healthy choice comes in question. A non smoker can see lung health functioning from having 5 apples a week. Eating apples regularly can slow down the diminishing of lung functions that come naturally with age.
10. Fatty Fish
Omega 3 fatty acids serve as an excellent choice for healthy lung functions. Salmon, carp etc, are rich in fatty acids that improves lungs. Fatty fish have anti-inflammatory properties that protect the heart hence reducing cardio-vascular diseases.
It is best to take allergies, health conditions and medical history into account before consuming any of the suggested food options. A doctor’s advice in this case is of utmost importance.