Lung-Boosting Superfoods: Antioxidants, Moisturizers, and Proteins for Respiratory Health

1. Recommended foods to eat more and their specific effects

(1) Antioxidant vegetables

•  Broccoli: contains about 110 mg of vitamin C per 100 grams, and its characteristic sulforaphane activates the antioxidant enzyme system in the body and inhibits inflammatory factor activity in the lungs, and should be consumed 3-4 times a week, about 200 grams each time, stir-fried or blanched and served cold.
•  Spinach: It is rich in lutein and zeaxanthin, two carotenoids that can reduce oxidative damage of lung cells. It is recommended to stir-fry it with iron-rich ingredients such as pork liver, which not only supplements nutrition but also promotes absorption. Be careful to avoid excessive cooking. Cause nutrient loss.
•  Asparagus: It is rich in selenium, which is an important component of glutathione peroxidase and can enhance the antioxidant capacity of the lungs. It can be steamed and eaten with a little olive oil 2-3 times a week.

(2) Lung-moistening fruits

•  Pear: Contains organic acids such as malic acid and citric acid, which can promote the secretion of respiratory mucus and relieve dryness in the lungs. You can eat 1 pear per day. You can eat it raw or boiled in pear water. It is more effective to add Fritillaria fritillary when cooking, but you need to pay attention to the spleen and stomach. People with weak stomach should eat it in moderation.
•  Loquat: Rich in amygdalin, it has the effect of moistening the lungs and relieving cough. Fresh loquat can be eaten directly or made into loquat paste, 1-2 tablespoons each time, 2 times a day, especially suitable for patients with cough symptoms.
•  Grapes: Proanthocyanidins in grape seeds have 20 times the antioxidant capacity of vitamin C and protect the vascular endothelial cells of the lungs, and it is recommended to eat them with the skin, no more than 200 grams per day.

(3) Source of high-quality protein

•  Deep-sea fish: Salmon, cod, etc. are rich in omega – 3 fatty acids, which can reduce the chronic inflammatory response in the lungs. Eat it twice a week, about 150 grams each time. Steaming is the best way to avoid frying.
•  Soy products: Tofu and soy milk made from soybeans contain vegetable protein and soy isoflavones, which regulate immune function. It is recommended to drink 300 ml of soy milk per day, or eat 100 grams of tofu.
•  Eggs: The ovalbumin in eggs is easily digested and absorbed, and the yolk is rich in lecithin, which helps repair lung tissue. 1 boiled egg per day is appropriate to avoid excessive cholesterol intake caused by excessive consumption.

(4) Food ingredients with the same origin as medicine and food

•  Tremella fungus: contains natural plant gum, which can nourish yin and moisturize the lungs, and is used with lily and lotus seeds to make porridge, three times a week in a small bowl, suitable for long-term consumption, especially for patients with dry cough and low phlegm.
•  Yams: The mucin contained protects the respiratory mucosa and can be used as a staple food to replace part of the rice. Steamed yam or yam pork ribs soup are both good choices, and the amount can be controlled at about 150 grams per consumption.
•  Lotus seeds: It has the effect of nourishing the heart and calming the nerves, moistening the lungs and replenishing the spleen. Boiled together with white fungus and wolfberry into a sweet soup, it can not only supplement nutrition but also improve sleep. It is helpful for patients who are anxious due to their condition.

2. Strictly restricted food and potential hazards

(1) Spicy and irritating food

Capsicum, Zanthoxylum bungeanum, and mustard contain capsaicin, which can irritate respiratory mucosa congestion and edema, aggravating symptoms such as cough and chest tightness. There are studies that show that long-term consumption of spicy foods in large quantities increases the inflammatory response in the lungs and increases the risk of nodule enlargement. Even patients who usually prefer spicy food should keep their daily chili intake below 5 grams and avoid eating it on an empty stomach.

(2) High-fat and high-sugar foods

•  Fried food: Fried chicken, French fries, etc. produce harmful substances such as acrylamide after high-temperature frying, which will reduce the activity of lung macrophages and affect the self-repair ability of the lungs. The number of times you eat it every week should be controlled at 0-1 times, no more than 50 grams each time.
•  Sweets: Foods with high sugar content, such as cakes and sweets, can cause blood sugar fluctuations in the body and promote the release of inflammatory factors. It is recommended to control the daily added sugar intake below 25 grams and replace desserts with fresh fruits.

(3) Pickled and smoked food

Pickles, bacon, smoked fish, etc. contain nitrites, which are converted into nitrosamines after entering the human body, which are clearly carcinogenic and increase the risk of cell mutations in the lungs. The World Health Organization recommends no more than 2 servings of preserved foods per month, with no more than 100 grams each, and it is best to remove some of the salt by soaking in water before serving.

( IV Tobacco, alcohol and related products

•  Tobacco: harmful substances such as tar and nicotine produced by cigarette burning can directly damage alveolar epithelial cells, and studies have confirmed that smokers are 3-5 times more likely to have malignant lung nodules than non-smokers, and must strictly quit smoking while avoiding inhaling secondhand smoke.
•  Alcohol: Acetaldehyde produced by the metabolism of ethanol in the body can reduce immunity and affect lung repair. Liquor, beer, and red wine should be avoided. In particular, fasting alcohol should not be consumed to avoid increasing the burden on the liver and indirectly affecting lung function.

3. Important principles of dietary conditioning

(1) Balanced nutrition

The daily diet should include cereals and potatoes (250-400 g), vegetables (300-500 g), fruits (200-350 g), high-quality protein (120-200 g), and oils and fats (25-30 g), so as to match the thickness of the staple food, such as rice with oats and corn; the vegetables are diverse in color, with dark vegetables accounting for more than half; and the combination of protein and animals and plants improves nutritional value.

(2) Cooking method selection

It is preferred to use steaming, boiling, stewing, and cold mixing to reduce frying, frying, and roasting. Control the oil temperature below 150℃ when cooking (the oil surface is calm and there is no obvious smoke) to avoid harmful substances. Use iron or stainless steel pots to reduce the use of aluminum tableware and prevent excessive intake of aluminum elements from affecting lung function.

(3) Adjustment of eating habits 

•  Eat small and frequent meals: change from 3 meals a day to 5-6 meals, seven or eight times full each time, reduce the burden on the gastrointestinal tract and promote nutrient absorption, especially for patients with indigestion.
•  Chew slowly: chew 20-30 times per bite of food to allow it to mix well with saliva, both to aid digestion and to reduce the air that is brought into the gastrointestinal tract when swallowed, avoiding bloating that affects breathing.
•  Timing and quantification: Fixed eating time, breakfast 7-8, lunch around 12, dinner 18-19, avoid overeating or excessive dieting, maintain the body’s metabolic stability.

Disclaimer: All photos used in this blog are generated by artificial intelligence (AI). These images are original creations produced by AI technology and do not depict real people, places, or events. They are provided for illustrative purposes only and cannot be claimed or used as real photographs.