Cruciferous vegetables and leafy greens
Many chemical compounds found in leafy green vegetables are beneficial for lung health. Most cruciferous and leafy green vegetables contain antioxidants that help cleanse the body of harmful pollutants.
Numerous scientific studies have shown that cruciferous vegetables are rich in sulforaphane – a plant compound that can activate detoxification enzymes in the body, helping to eliminate harmful pollutants and carcinogens. Regular consumption of this food group not only helps improve lung function in people with chronic obstructive pulmonary disease (COPD) but also helps reduce the risk of lung cancer.
Illustrative image. (Image source: Internet)
Almond
Almonds are rich in vitamin E, a fat-soluble antioxidant that protects cell membranes in lung tissue from oxidative damage caused by pollutants. Everyone should eat a small handful of almonds (about 28g) to improve overall health. You can enjoy them with yogurt for a delicious flavor.
Garlic
Garlic is not only a spice but also considered a natural medicine due to its high content of allicin. This compound acts as a powerful antibiotic, helping to kill bacteria and support the treatment of respiratory infections that cause lung congestion.
Scientific evidence suggests that garlic can aid in the recovery of lung damage caused by smoking, air pollution, and poor air quality. Eating raw garlic or adding it to your daily meals is a simple way to boost your lung's immunity.
Berries (blueberries, strawberries) and citrus fruits (oranges, grapefruits, lemons)
These fruits are rich in vitamin C, flavonoids, and anthocyanins, antioxidants that help improve lung function and reduce the risk of respiratory diseases.
Green tea
Drinking green tea is a good habit for maintaining clean and healthy lungs. Green tea contains Epigallocatechin gallate (EGCG) - a powerful antioxidant, proven to be many times more effective than vitamin C in fighting free radicals.
Studies show that green tea helps reduce inflammation, soothe the respiratory tract, and prevent the buildup of excess mucus. The active compounds in green tea also help inhibit pulmonary fibrosis (a form of lung scarring) commonly seen in people with prolonged exposure to polluted environments. Furthermore, green tea helps repair lung damage caused by smoking.
Turmeric
This spice is rich in curcumin, which has anti-inflammatory and antioxidant effects, helping to protect lung tissue from oxidative stress caused by pollution. The safe dosage of turmeric is 0-3 mg curcumin/kg body weight/day, which is about 5 g of turmeric powder for a 50 kg person per day.
Ginger
Ginger is well-known for its anti-inflammatory and warming properties. During periods of high pollution, ginger helps to clear airways by thinning phlegm and reducing bronchial congestion.
According to a review of ginger's therapeutic benefits, it can be used to alleviate symptoms of asthma and other respiratory conditions. Other scientific studies on ginger's anti-inflammatory properties have indicated its potential to reduce the growth of lung cancer cells.
This is an effective folk remedy for treating coughs, colds, and boosting the immune system. Modern science has also proven that ginger can inhibit certain types of bacteria that cause dangerous lung infections. Drinking ginger tea or adding ginger to food can shorten recovery time from respiratory illnesses and alleviate asthma symptoms.
Adults can consume about 2-4 grams of fresh ginger per day, equivalent to a small piece about the size of a thumb.
Tomatoes and tomato products
Tomatoes are a "star" at protecting the lungs thanks to their abundant lycopene content – a powerful antioxidant pigment that gives the fruit its red color. Eating tomatoes and tomato products, such as tomato juice, is very good for respiratory health.
Studies show that a diet rich in lycopene is directly linked to improved lung function and reduced airway inflammation. Regular consumption of tomatoes and tomato juice is particularly beneficial for people with asthma or chronic obstructive pulmonary disease (COPD), helping to minimize complications and repair damage caused by cigarette smoke or fine dust.
Beetroot
Beetroot is an ideal food for optimizing oxygen absorption. This root vegetable is rich in magnesium, vitamin C, potassium, and especially nitrates.
When ingested, nitrates are converted into nitric oxide, which helps relax blood vessels, lower blood pressure, and improve the lungs' ability to absorb oxygen. This allows for easier breathing, reducing the burden on the lungs on days with poor air quality.
Habits that help protect your lungs from fine dust
- Wear a high-quality mask when going outside: Use an N95 mask or equivalent to filter fine dust, especially on days with high air pollution.
- Avoid going outside during peak hours or when pollution is severe: Monitor the AQI index and limit outdoor activities when fine dust levels exceed safe limits.
- Keep your home clean and well-ventilated: Regularly dust, vacuum with a HEPA filter, and open windows when the air is fresh.
- Use an air purifier: Air purifiers with HEPA filters help reduce the amount of fine dust in the room, which is especially useful for children and the elderly.
- Increase deep breathing and physical exercise: Gentle exercises such as walking, yoga, or swimming help strengthen the lungs and improve their ability to eliminate toxins.
Source: https://kinhtedothi.vn/nhung-thuc-pham-giup-phoi-sach-se-giam-tac-hai-cua-bui-min.936442.html
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