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“A plant-based diet or Mediterranean-style diet with lots of leafy greens, fruit, whole grains, nuts, seeds and legumes is supportive of lung health due to high antioxidant content including vitamin E, vitamin C and other phytochemicals. These foods have anti-inflammatory properties, which may reduce the risk of COPD,” saysLisa Andrews, M.Ed., RD, LD.
Diets high in fruits and vegetables are linked tobetter lung function. William Li, M.D., author ofEat to Beat Disease, adds, “Foods that lower inflammation and vasodilate our blood vessels (keep them wide open) can be beneficial for that part of lung health.”
As with most health conditions, both what you add to your plate and what you limit can play a role in prevention and management. “Inflammation fuels many lung conditions, so when it comes to diet, the focus should be on foods that promote healing, while reducing foods that can increase inflammation,” says Julie Balsamo, M.S., RDN. That means eating a variety of plant foods, while also limiting processed foods.
While your overall diet matters most, there are some foods that may be especially helpful in protecting your lungs—or reducing progression of certain lung diseases. Here are the best foods to add to the menu, according to experts.
Best Foods for Lungs
Walnuts
Recipe pictured above:Walnut-Rosemary Crusted Salmon
“Walnuts are a great source of magnesium, an important electrolyte that helps to support the muscles in your lungs,” says Kiah Connolly, M.D., a California-based board-certified emergency medicine physician and health director at Trifecta Nutrition.
Plus, the omega-3 fatty acids walnuts contain act as ananti-inflammatory, potentially reducing lung inflammation and improving your ability to breathe. (Compounds derived from omega-3 fatty acids might also be key to helping the body combat lung infections,suggest researchersat the University of Rochester School of Medicine and Dentistry.)
Beets
Both beets and beet greens are packed with nutrients that may help lower inflammation, which maysupport lung health. Beets are also rich in dietary nitrates, which have been shown toimprove exercise tolerance in people with COPD.
It’s also thought that dietary nitrates—from beets and beet juice—can help reduceblood pressure, especially among people withpulmonary hypertension. “Consuming beets may also reduce blood pressure levels, which can be beneficial for those struggling to breathe,” says Balsamo.
Beets have come a long way from the canned version your parents or grandparents may have served. TryCrispy Smashed Beets with FetaorHoney-Roasted Beetsfor a delicious boost.
Blueberries
There’s a reason blueberries are often touted as a “superfood.” They really do offer what seems like an infinite number of health benefits—including supporting lung health.
“These blue beauties are a source of the flavonoid anthocyanin, an antioxidant found to protect thelungs as we age. A 2018 study presented at the American Thoracic Society meeting in San Diego showed there is evidence of the flavonoids in lung tissue a few hours after consumption,” says Andrews. While more research is needed,initial studies suggestthat the antioxidants found in blueberries may also play a role in lessening COPD progression or symptoms.
While we can eat them straight out of the container, there are so many ways to enjoy these powerful berries. Check out some of ourfavorite healthy blueberry recipesfor inspiration.
Apples
Apples are rich in a phytonutrient called quercetin, which “has been clinically shown to bebeneficial for the lungs,” says New York-based registered dietitianJackie Elnahar, RD. “It helps reduce asthma risks and COPD complications and acts as an anti-inflammatory to help reduce the negative impact of COPD and oxidative stress from the environment.” (Bonus: The peel contains ursolic acid, which helps improve circulation, says Li.)
Quercetin has also been linked tobetter pulmonary functionin people who smoke and have emphysema, andmay reduce the overall effects of cigarette smoke.Regular apple consumptionhas also been associated with increased scores on two measures of lung capacity—forced expiratory volume and forced vital capacity. All apples offer some health benefits, so choose your favorite variety and enjoy it as a snack, baked into oatmeal or added to a salad for a sweet crunch.
Need inspiration? Try ourApple Cranberry Salad with Goat Cheese.
Tomatoes
Recipe pictured above:Shakshuka with Roasted Tomatoes (Eggs Poached in Roasted Tomato Sauce)
Tomatoes are an excellent source of a carotenoid called lycopene, which “has been shown to reduce airway inflammation,” says Balsamo. A2017 studyat Johns Hopkins Bloomberg School of Public Health showed that adults who ate two tomatoes per day were able to show less lung decline compared to those who ate less than one tomato daily. Tomatoes are also a great source of vitamin C, which has been shown to reduce inflammation in autoimmune diseases.
While tomatoes in any form are good for lung health, it’s been shown that our bodies can absorblycopene from tomatoes better when they are cooked. So, aim to eat a mix of fresh (when in season) and cooked tomatoes.
Mushrooms
Making sure you’re getting enough vitamin D is paramount to helping optimize your lung function. “Mushrooms are rich with vitamin D, which may help decrease inflammation in the airways and support immunity and general lung health,” says Connolly. (They also contain beta-glucans that reduce inflammation in the body, says Li.)
Health Benefits of Mushrooms
Red Peppers
Recipe pictured above:Grilled Chicken with Red Pepper-Pecan Romesco Sauce
Most of us attribute scoring enough vitamin C to eating oranges, but red peppers actually contain more vitamin C per serving—and all it takes is a1/2 cupto reach the recommended daily quota. “Vitamin C has a protective effect on certain lung diseases, like asthma and obstructive airway diseases,” says registered dietitian Emily Wunder, RD, a benefit which likely stems from the vitamin’s antioxidant properties.
One meta-analysisof 21 studies showed that vitamin C may have a protective effect against lung cancer.Other research haslinked pepper consumption with reduced risk of COPD. Crunch on red peppers with hummus or your favorite dip for a snack, add them to a salad, stir-fry or pasta dish.
Beans
All beans—black, red, white, garbanzo—are chock-full of nutrients that can support overall health, including your lung health. “Beans are a great source of dietary fiber, which impacts gut health. Preliminary animal studies indicate that changes in gut flora are linked with pulmonary arterial hypertension,” says Andrews. While more research is needed on the exact relationship in humans, other research suggests promising benefits as well.
Salmon
Salmon is full of essential amino acids, which the body uses to make proteins in order to absorb nutrients and repair body tissue, among other things. “The body can’t make essential amino acids, so we therefore need to eat all that we require,” says Connolly.
Two other important nutrients for lung health that salmon contains are omega-3 fatty acids (to decrease inflammation in the body) and vitamin D (to improve respiratory muscle strength). It’s also high in fats and protein and low in carbs, Connolly adds. This may help some people with COPD breathe better, because carbs produce the most amount of carbon dioxide.
Oranges
Recipe pictured above:Citrus Vinaigrette
“Oranges are packed with calcium, an important electrolyte for lung health,” says Connolly. “People who have chronic lung diseases are often on steroids, which can lead to decreased levels of calcium—making it even more important your diet supports replenishing your stores.” Meanwhile, the vitamin C that oranges contain might have a protective effect againstCOPDand lung cancer.
Eggs
Besides being rich in omega-3 and protein (an important nutrient for maintainingstrong respiratory muscles), eggs contain vitamin A, an antioxidant that works in the body to repair damaged cells and grow normal ones.
“This makes vitamin A important for growing healthy lung tissue and has been seen to improve lung health and tissue in those with a COPD diagnosis,” says Trista Best, RD, a registered dietitian atBalance One Supplements.
Leafy Greens
Massaged Kale Salad with Grapes & Cheddar
Leafy greens, like spinach and kale, are packed with antioxidants (vitamins A, C and E) and phytochemicals (carotenoids) that may help lower inflammation. “Some studies suggest that eating a diet high in leafy greens may decrease the risk of lung cancer,” says Connolly. This could be because carotenoids are thought to protect cells and play a role in blocking the early stages of cancer.
Andrews adds that leafy greens are also a solid source of sulforaphane, a compound with antioxidant properties. “They also contain high levels of naturally occurring nitrates from the soil that your body converts into nitric oxide—a powerful blood vessel dilator, which is beneficial for circulation and oxygen delivery,” says Li.
Broccoli
Broccoli, along with other cruciferous veggies like kale and Brussels sprouts, contains a significant amount of vitamin C. “This antioxidant is known to improve immune health and specifically protects the body from infection and illness—especially the lungs,” says Best.
TheBottom Line
What you eat can play a role in lung health. Most plant foods offer some benefits, so level up on those, while limiting your consumption of red meat and processed foods. And don’t forget that overall lifestyle matters—don’t smoke, exercise regularly, get enough quality sleep per night and try to keep stress in check.
Lastly, while food and lifestyle play an important role in both prevention and treatment, if you have a lung condition, they don’t replace medication. Work closely with your health care team to create a medical plan that is best for you.
Sarah Anzlovar, M.S., RDN, LDN
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