14 Foods for Healthy Lungs and Improved Breathing

Monday, April 7, 2014 @ 03:04 PM Charlie Pulsipher
14 Foods for Healthy Lungs and Improved Breathing 3.20/5 (63.95%) 248 votes

The lungs are essential for human life. They work almost tirelessly, pulling in air and dumping out what can’t be used over and over, day and night. Breathing brings in oxygen and expels carbon dioxide, a waste product of metabolism. Breathing is also essential to our ability to talk and sing.

girl_sit_ups_crunches_forest_picThe lungs are made of hundreds of thousands of branching tubes that end in tiny air sacs, or alveoli. There are over three hundred million of these tiny sacs in our lungs, offering roughly the surface area of a tennis court to keep up with the respiratory demands of the body. The membranes of these tiny air sacs are also thinner than tissue paper to maximize the exchange of gases.

Our lungs make up a large part of our immune system. Pollutants and infection-causing microbes are captured by mucus in the lungs and shuttled upward by tiny cilia for us to cough out or swallow. Sneezes are another way the lungs help rid us of infection or pollution, often before these invaders even pass beyond the sinuses.

The lungs are remarkable. They should be cared for. First and foremost, do not smoke. Smoking destroys the cilia that help remove infection and pollutants, resulting in clogged airways. Also avoid pollutants both indoors and out. This isn’t always possible, but you can do your part by driving less, using less electricity, using electrical stoves, and limiting exposure. Wear a respirator when painting or doing any hobbies that include dust or industrial gases.

Exercise is also important. It doesn’t necessarily strengthen the lungs as they rely on the diaphragm muscle, but any improvement of the cardiovascular system makes the job of the lungs easier. Do something active for 30 minutes each day to lighten the load on your lungs and increase the efficiency of oxygen transportation and metabolism. These 30 minutes can even be broken up throughout the day. Park further from the grocery store, take the stairs, get up from your desk and walk around the building, do some jumping jacks, walk your neighborhood, or even run in place for a bit. Anything is better than staying on the couch.

glass_ice_water_lemon_picWhat we eat may not directly affect the lungs, but our food indirectly touches them through the cardiovascular system and by providing antioxidant protection. A high fat diet has also been linked to a higher risk of developing lung cancer. On the other hand, eating fruits has been shown to lower these risks. Eating well goes hand in hand with exercise in keeping your lungs clear, healthy, and not overburdened. Fresh, raw foods are the best way to get the enzymes, vitamins, minerals, and antioxidants that will keep you breathing easy.

Water – Water plays a huge role in health and is the base of any cleansing action. Pure, clean water is essential to keeping blood flowing to and from the lungs. It also keeps our lungs hydrated and the mucus flowing. It may sound disgusting, but that mucus is important and needs to be the right consistency for the cilia to move it—along with toxins, microbes, and pollutants—out.

Garlic and Onions – These pungent foods are great for the heart and thus the lungs too. They reduce inflammation, lower cholesterol, and fight infection.

Ginger – This spice has anti-inflammatory properties and promotes the elimination of pollutants from the lungs.

Chili Peppers – Peppers are filled with capsaicin, the spicy compound that gives them their bite. Capsaicin improves blood flow, stimulates mucus membranes, and fights infection.

purple_cabbage_picCruciferous Vegetables – Cabbage, cauliflower, broccoli, and kale have been shown to halt the progression of lung cancer and cut the risk of developing lung cancer in half. They are rich in chlorophyll that cleans and builds blood, and full of some very effective antioxidants.

Pomegranates – Pomegranate juice slows the growth of lung tumors. Pomegranates contain many antioxidants including ellagic acid, which is gaining strides in cancer research.

Turmeric – This spice is related to ginger with many of the same benefits. It also contains curcumin, a compound that encourages the self-destruction of cancer cells.

Apples – Flavonoids, vitamin E, and vitamin C all help the lungs function at their best. Apples are rich in all of these and those who eat several a week have healthier lungs.

Grapefruit – Naringin, a flavonoid in grapefruit, inhibits the activation of a cancer causing enzyme. White grapefruit contains a high amount of this flavonoid, though pink grapefruit has some too along with the antioxidant lycopene. Grapefruit is especially good at cleansing the lungs after quitting smoking.

mixed_nuts_imageBeans, Seeds, and Nuts – These all contain rich amounts of magnesium, a mineral that contributes to healthy lung function. They also provide essential fatty acids that are good for the cardiovascular system.

Carrots – These roots are rich in vitamin A, vitamin C, and lycopene, all antioxidants that affect lung health and lower the chances of developing lung disease.

Oranges – Citrus is rich in vitamin C and vitamin B6. These help the lungs transfer oxygen.

Pumpkin – Pumpkin is another food rich in beta carotene and vitamin C, like carrots.

Red Bell Pepper – These mild peppers are rich in vitamin C and the carotenoids lutein and zeaxanthin. Carotenoids have been shown to cut the risks of developing lung cancer.

Charlie Pulsipher

About Charlie Pulsipher

Charlie Pulsipher is a health and fitness enthusiast, writer, author, and neighborhood do-gooder. He shifted his education from Biochemistry to English Literature in an attempt to avoid math, but never stopped loving the natural world of the miniscule. He has published several fantasy and science fiction novels and helped others publish more down to earth books about natural foods. He can’t stop writing. He is probably happily tapping away on some keyboard even now.

27 Responses to “14 Foods for Healthy Lungs and Improved Breathing”

  1. Steven says:

    My dog has blasto in her lungs, i am going to try some of these foods after i see which is safe for dogs.

    • Charlie Pulsipher Charlie Pulsipher says:

      Always a good idea to verify what dogs can have, Steven. I’m so sorry your little friend is suffering. I also suggest you try coconut oil. It’s very good for a dog’s skin and coat, but also has some anti-fungal properties that might help. Good luck!

    • Joe says:

      Hi Steven,

      I started preparing our dogs food at home – I’ve seen many improvements, so I suggest you start if you haven’t already.

      Out of the list garlic, onions (and leeks etc) are not good for dogs as they have a chemical that damages the blood. It happens slowly though, so a little here and there is no problem. Garlic has much less, so I do add that to the food (superfood for the lungs and anti cancer), but you have to watch the quantity – google for some recomendations.

      Pomegranite can irritate some dogs stomachs and make them vomit – the same with anything spicy such as chilli peppers.

      Beans have to be very well cooked, but can be a good source of protein.

      Seeds and nuts make great snacks in moderation.

      And probably the star of the show is turmeric. Many dogs owners give this to their dogs with amazing results, especially against lumps – benign and malignant. Again, Google for the correct quantities, and also have a look on Earth Clinic.

      There are many recommendations for homemade dog food on the net – most of which contradicting! Suffice to say that dogs are not obligate carnivores like cats and do not need meat at every meal. Meat bases are a good idea, but phytochemicals are also important. I tend to make a stew with meat and veg, with herbs and turmeric thrown in as well. I avoid high glycemic foods, but they do well on a bit of rice with it as they’re active. Research well before you try anything!

      Good luck!

      • Charlie Pulsipher Charlie Pulsipher says:

        Wow, thank you so very much for this thorough look at all the foods and tailoring them for dogs, Joe!

    • Kaie Jones says:

      Consult your vet, first. Onions and garlic are toxic to dogs, as are grapes and chocolate. People have different chemistry from our canine family members.

  2. dot says:

    Great article.

  3. val says:

    IS organic extra virgin coconut oil bad for lungs

    • Charlie Pulsipher Charlie Pulsipher says:

      Not that I know of, Val. It reduces inflammation so I’d expect it to be good for the lungs, as long as you aren’t inhaling it. I use it to help clear my sinuses fairly often.

      • efarmant says:

        How do you use coconut oil to clear your sinuses?

        • Kathryn M. says:

          You can use coconut oil for oil pulling. You can google for instructions for oil pulling. You essentially have oil in your mouth for a few minutes for mouth health. I do it and it also seems to pull stuff out of my sinuses. I use coconut oil.

        • Charlie Pulsipher Charlie Pulsipher says:

          I swish it around my mouth for several minutes. I have a bad root canal that causes problems with my sinuses. This helps. I have also used a little coconut oil in a neti pot on occasion.

      • Jal says:

        Oils of all kinds will cause lipemia in the blood which makes you feel slow and stodgy. While not affecting the lungs directly like dairy, they’re no bueno in the diet.

        • Charlie Pulsipher Charlie Pulsipher says:

          Coconut oil tend to not do this as much since the medium chain triglycerides are absorbable and usable as they are without having to be altered like most other oils. Still a good idea to go easy on it.

  4. Hi Charlie,
    I was reading your article 14 Foods for Healthy Lungs and improving Breathing I absolutely loved it!
    I think the readers of my iPad magazine would also!
    We are doing the next magazine”s issue and wondering if we could reprint that article and give you credit for it?
    Rosetta Wood

  5. marlon tomanengMarlon Tomaneng says:

    Super nice article. Thank you for posting.

  6. Glenn Bolger says:

    Too often this info is messed up with the technical, hyperbole or marketing gobbligook. Thank you, concise, clear, short and to the point, the way of a good speech or lecture. Thanks again and hats off to you.

  7. Judy Vance says:

    I Am on oxygen all the time is it true that a person can get off of it and not have to use it any more would like to know what to do to help me with this problem would like to be free from it please let me know what I must do thanks…..Judy Vance

    • Charlie Pulsipher Charlie Pulsipher says:

      You will really have to work closely with your doctor, Judy. Some people can go off oxygen, but it really depends on the underlying disease, your health, your ability to be active, your diet, and so much more.

  8. Skyler says:

    I can not understand why Watercress is not on this list.

    • Charlie Pulsipher Charlie Pulsipher says:

      I had to stop somewhere, but you are very right. Watercress is very good for lung and respiratory health. Thank you for pointing it out, Skyler.

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