Best Fruits and Vegetables for a Healthy Respiratory System

“You are what you eat”, is one of the most well-known adages for a reason. The choices you make at the grocery store and in the kitchen will ultimately affect every component of your body, and your respiratory system is no exception. Poor nutrition has been strongly linked to winter coughs, respiratory infections, asthma, and a myriad of other lung conditions. A proper diet can prevent these respiratory conditions and virtually every other aspect of your body. It can even help your wounds heal faster.

Here are the 15 best fruits and vegetables that can work wonders for your respiratory system:

Garlic contains a compound called Allicin that is known to prevent lung infections by killing the bacteria that cause them. It can also ease colds, asthma, and throat infections, so add it to your food whenever you can.

Brussel Sprouts are great for alleviating inflammation in the respiratory system, and are rich in Vitamin C. Vitamin C is a crucial antioxidant for preventing disease and sickness, not only for your lungs but also for your entire body.

Kiwis are known for preventing respiratory-related illnesses, especially in children. They are also very high in Vitamin C. The great thing about kiwis is that they’re so sweet and delicious that kids have no problem eating them. For even more nutrition, remember to eat the skin too!

Strawberries, rich in antioxidants like Vitamin C, can be beneficial for a plethora of different conditions, including diarrhea, rashes, menstruation, arthritis, and others. The anti-inflammatory nature of strawberries makes them a great weapon against swelling and an irritated respiratory tract.  

Blueberries contain high amounts of antioxidants. These antioxidants are powerful anthocyanins pigments that are known to protect lung tissue from oxidative damage. Studies have shown that blueberry intake will drastically slow the decline in lung function.

Nectarines are high in both Vitamin C and magnesium, which are two effective tools in the fight against lung infections within the respiratory tract – especially bronchitis. They’re also useful in treating coughs and colds.

Asparagus is one of the richest foods in Vitamin E and C, which are both important antioxidants. It also contains a flavonoid called Quercetin, which is heavily linked to respiratory and cardiovascular health.

Artichokes are superfoods that fight all kinds of serious conditions, including pancreatic cancer, diabetes, and high cholesterol. Artichokes contain high amounts of folic acid, which is extremely useful in preventing allergies, asthma, and other respiratory conditions.

Throughout the ages, the beautiful juices of red beets have used to benefit the lungs. Studies have shown that beetroot juice can make the lungs function up to 16% more efficiently. With a steady diet of beets, exercise becomes a lot easier because you don’t need as much oxygen to push yourself to the limit. Beets also contain folate, vitamin C, and nitrates which all help lower your blood pressure.

Red Bell Peppers (which are technically fruits) are very high in Vitamin C, containing the carotenoids necessary to prevent and battle lung cancer. Red Bell Peppers are thought to be especially effective in fighting both lung and prostate cancer.

The bright Halloween vegetable contains a lot of compounds linked to optimal respiratory health, and it has powerful anti-inflammatory properties. Specifically speaking, pumpkins are high in carotenoids like beta carotene, zeaxanthin, and lutein.

In the past few years, turmeric has taken the internet by storm with its unparalleled anti-inflammatory properties. This spice is a brilliant choice if you want to make your entire body healthier. That being said, turmeric contains free radicals such as superoxide, hydroxyl, and hydrogen peroxide – all of which are crucial in fighting off lung infections and lung inflammation.

Like blueberries, Red Cabbage is high in anthocyanins, which are crucial for protecting lung tissue. They also contain Vitamin A, which is effective in fighting certain cancers like breast cancer. Red cabbage is also especially rich in fiber. A diet high in fiber is shown to prevent the onset of cancer compared to a low fiber diet.

Edamame is one of the easiest foods to throw in a bowl and snack on. It has special compounds called isoflavones, which are shown to improve lung function and prevent respiratory diseases like chronic obstructive pulmonary disorder (COPD). Isoflavones are also linked to reducing shortness of breath.

Tomatoes are chock full of beta carotene, the crucial ingredient for improving lung function. Beta Carotene can also slow down the aging of your lungs and prevent other respiratory illnesses. In addition, this shiny red fruit is packed with Lycopene, a potent nutrient capable of improving your skin, eyes, as well as respiratory conditions like asthma and coughs.