Your lungs are amazing organs, filtering about 550 liters of oxygen out of the air each day, according to Discovery Fit & Health. With the help of the diaphragm, the lungs are able to expand and absorb oxygen through the alveoli in order to oxygenate the blood, and from there it is sent to the rest of the body. Without lung function, a person cannot get the oxygen that they need and brain damage and/or cardiac arrest will follow unless there is major medical intervention. The bottom line is that we need our lungs to be healthy in order to stay alive, so we had better take good care of them.
There are a few different types of food and nutrients that will help your lungs to stay healthy. Here are a few tips to follow if you want your lungs to be in tip-top shape.
Vitamin C is an antioxidant that repairs tissue and helps it to grow. By eating foods high in vitamin C like citrus, tomatoes or red peppers, or by adding a supplement to your diet, your lungs will build healthy tissue, and be more protected from pollutants. A recent study shows that with pregnant women who smoke, if a vitamin C supplement is taken each day then there is a significant improvement in the pulmonary function of the infant after the birth. (Source here)
Vitamin D is created in the body when it exposed to sunlight, but it can also be found in fish, milk, and eggs. It’s important to make sure that you are receiving enough of this supplement, because it is useful in preventing cancer (including lung cancer). There have also been studies that link vitamin D levels to higher lung performance.
Coenzyme Q10 is an antioxidant that can improve the use of oxygen at a cellular level within the body. It is also helpful in fighting free radicals and illness. Coenzyme Q12 is found in fish, organ meats, whole grains, and there are small amounts in eggs and veggies. It is also produced naturally by the body, but it may be a good idea to increase your Q10 levels by adding a supplement to your diet. Not only will your lung function improve, but your heart and brain will benefit from taking this antioxidant.
Lifestyle changes can also help your lungs to stay happy and healthy. Obviously, smoking is extremely bad for your lungs, so by getting rid of that habit, you are doing a big service to yourself. It’s never “too late” to quit smoking, as there will always be benefits to your lungs and heart when you stop inhaling the harmful drugs and carcinogens found in cigarettes.
Exercise has been shown to increase lung capacity, so if you can implement some kind of workout into your routine, then your lungs will benefit. By increasing your lung capacity, you will be able to take in more oxygen with each breath and so each breath can be used more efficiently.
Magnesium deficiency is common in those who suffer from Asthma. One study found that supplementation with magnesium citrate improved peak flow by 5.8% (source).
Omega-3 Fish Oil has been study as a performance enhancing supplement in athletes. Some research suggest that it can improve lung function.
By making some changes to your routine, and adding in some supplements that you may not have been taking previously, your lungs can become stronger and you will have better health overall.