What nutrients should I supplement to keep my lungs healthy?

Living in large cities with high levels of air pollution forces the lungs to work harder, especially to cope with harmful agents such as fine dust, toxic gases, and other chemical compounds.

Prolonged exposure to air pollution increases the risk of respiratory diseases such as asthma, pneumonia, chronic obstructive pulmonary disease, and even lung cancer. In addition to wearing masks and installing air purifiers, supplementing with certain natural nutrients can also support respiratory function, reduce inflammation, fight oxidation, and protect lung cells, according to the health website Verywell Health (USA).

Salmon is rich in omega-3 fatty acids, which help reduce systemic inflammation and are very beneficial for the lungs.

PHOTO: AI

These nutrients, scientifically proven to improve lung health, especially for those living in highly polluted environments, include:

Quercetin

Quercetin is an antioxidant belonging to the flavonoid group, found abundantly in red onions, apples, and green tea. It is known for its strong antioxidant and anti-inflammatory properties. Against air pollutants, quercetin acts as a protector of lung cells, shielding them from damage caused by free radicals produced by toxic gases and fine dust.

A study published in the Journal of Inflammation showed that quercetin has the ability to inhibit inflammatory cytokines such as TNF-α and IL-6. These cytokines are key contributors to respiratory diseases such as asthma and chronic obstructive pulmonary disease.

Omega-3 fatty acids

Omega-3 fatty acids, commonly found in fish oil, flaxseed, and chia seeds, are known for their systemic anti-inflammatory properties. Chronic inflammation is one of the main factors that air pollution contributes to lung health.

Omega-3s interfere with the inflammatory response chain, reducing the activity of inflammatory mediators such as leukotrienes and prostaglandins. A study published in the American Journal of Respiratory and Critical Care Medicine showed that omega-3 supplementation helps reduce the risk of lung dysfunction in older adults living in areas with high air pollution.

N-Acetylcysteine

N-Acetylcysteine ​​(NAC) is a derivative of the amino acid cysteine, which has expectorant properties, reduces bronchial congestion, and increases glutathione synthesis. It is one of the most important endogenous antioxidants in the body.

A study published in the Chest Journal showed that NAC reduces sputum viscosity and combats oxidative agents in lung tissue, thereby improving respiratory function in patients with chronic obstructive pulmonary disease, according to Verywell Health .

Source: https://thanhnien.vn/can-bo-sung-chat-gi-de-phoi-khoe-18525070918343752.htm