Therefore, it's not surprising that research from 2020 and 2024 shows an increase in respiratory diseases. Pneumonia, asthma, chronic bronchitis, and COPD (chronic obstructive pulmonary disease) are on the rise. However, the good news is that by choosing the food you eat daily, you can strengthen your lungs, protect them from inflammation, and even improve breathing.
Here are some simple foods found in almost every kitchen, whose power is also confirmed by modern research.
- Apples - one a day for stronger lungs
An old saying goes: an apple a day keeps the doctor away. There is a lot of truth in this. Apples are rich in vitamin C and flavonoids (natural plant pigments that protect cells from decay). Scientists have found that regularly eating apples reduces the risk of asthma by 27%. Additionally, a 2021 study following over 70,000 people showed that those who ate at least 5 apples a week had better lung capacity and fewer breathing issues.
- Beets and beet greens - natural oxygen booster
Beets are known as the queen of red gardens. They contain high levels of nitrates that relax blood vessels in the body and improve oxygen flow to the lungs. This means easier breathing and lower blood pressure. In 2020, a study at University of Exeter showed that people who drank beetroot juice had 14% better endurance during physical exercise.
Beet greens are also rich in minerals and vitamins. Traditionally, they were boiled as tea and used to relieve coughs and throat inflammation. Today, we know this tea helps due to its chlorophyll content, which purifies the blood and strengthens the respiratory system.
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