Oh, you think cinema popcorns are overrated? You think Cardi B is overrated? The truth is, what's overrated and what's not is a matter of opinion. However, one thing that certainly isn't overrated is your lungs.
Your lungs are by far one of the most critical organs in your body. Degraded lung function –commonly typified by lung cancer, chronic obstructive pulmonary disease (COPD), and asthma – can significantly diminish the patient’s life quality.
So you see, it is vital to prioritize your lung function. Boosting your lung function exceeds staying a million miles off tobacco. It also involves eating a well-nourished meal optimized for improved lung function. There are some veggies that excel at this.
These are five veggies that boost lung function.
1. Swiss chard
Swiss chard is a healthy source of magnesium. A cup (36mg) of cooked Swiss chard supplies the body with 29mg of magnesium. This magnesium plays a critical role in improving lung function.
Aside from combating inflammation, such magnesium enhances the relaxation of the bronchioles. These are small tubes stationed in the lung’s air conduit system, ending in alveoli. By easing these bronchioles, magnesium – as contained in Swiss chard – reduces the chances of airway obstruction.
Research has consistently confirmed the role of leafy greens like chard in enhanced lung function. 18 studies have shown that Beta-carotene – abundantly contained in chard – downsizes one’s risk of lung cancer.
Guess what? One 3.5-ounce serving of Swiss chard is loaded with as much as 580 micrograms of retinol activity equivalents (RAE).
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And to further assert that, Swiss chard can improve lung cancer survival rate, this leafy green is packed with
flavonoid antioxidants. Among these are anti-inflammatory compounds that also strut anticancer capacities like kaempferol, vitexin, rutin, and quercetin.
READ: 10 fruits and Vegetables That Boost Your Immune System
2. Brocolli
Your lungs love broccoli – and it has a thousand reasons to! Brocolli is rich in vital nutrients like fiber, Vitamin C, K, and the lung-saving Vitamin A.
Researchers have found that broccoli excels at repairing the lungs. More than enhancing lung cancer survival rate, broccoli contains a critical compound called sulforaphane.
Sulforaphane has shown enormous evidence in eliminating hazardous bacteria from the lungs (via ramping up one’s immune capacity).
For your lungs to work properly, your immune system – thanks to a specialized department of white blood cells called macrophages – detect and destroy bacteria building up in the lungs. When allowed to accumulate, this debris and bacteria could cause infection and impede the functionality of your lungs.
COPD patients and smokers tend to have this lung mechanism impaired. Interestingly, broccoli – due to its sulforaphane content – can restore this cleaning system. The researchers discovered that broccoli, when chewed, restores this function, repairing damaged lungs.
READ: 5 Vegetables That Can Literally Save Your Life
3. Kale
Kale is another lung-supportive vegetable worth mentioning. Kale is stacked with important nutrients like Vitamin C, fiber, and beta carotene. Kaempferol and quercetin are other antioxidants readily obtainable in kale.
Such a wealth of antioxidants is crucial in improving lung function. Vitamin C- contained in kale has anti-asthmatic and anti-inflammatory capacities.
Kale’s high chlorophyll content also improves blood supply to the lungs. This results in higher oxygen content in the airway. Ultimately, this reduces respiratory malfunctions like allergies and cases of flu.
Another pointer to the kale’s capacity in improving lung cancer survival rate can be found in an insightful 2016 study. Here, chlorophyll – as obtainable in kale – reduced the
rate of lung cancer progression in mice when administered in nanocapsules.
READ: 5 Most Underrated (But Powerful) Vegetables
4. Beets
If you are mentioning veggies that improve lung function, you will be well within your rights to mention beets. These vegetables boast an impressive composition of carotenoid antioxidants, potassium, magnesium, and Vitamin C.
Now, as we all grow older and blow out birthday candles, respiratory muscle function naturally degrades. This explains why the diaphragm in older people tends to be weakened.
This obstructs airway clearance, leading to breathing difficulties, and cumulatively degrading the quality of life of such individuals.
But here is the good news. Beet’s luxurious wealth of nitrates enhances diaphragm functionality. This is by improving muscle contractions, resulting in enhanced breathing and overall lung function.
In a mice study, researchers from the University of Florida confirmed that dietary nitrate supplementation triggered improved contractile function of the diaphragm.
READ: Eating More Fruits & Vegetables: Radical Indeed!
5. Onions
When it comes to improving lung function, onions are at the top of the list. For decades, onions have been readily resorted to in treating respiratory handicaps like colds and cough.
Onions contain a broad spectrum of lung-enhancing nutrients like vitamin C, dietary fiber, and calcium. According to the National Onion Association, organosulfur compounds in onions can improve inflammation related to asthma.
Onions also contain critical antioxidants like quercetin. Quercetin helps to reduce the rate of oxidative damage to cells.
Quercetin also has a hand in strengthening capillary walls. The latter is crucial to safeguarding the lung linings while also protecting the bronchial tubes from pollution-inspired damages.
So there we have it, five vegetables your lungs will thank you for. As always, the lung restorative capacities of these veggies are best derived when consumed modestly.
