How could breathing be connected to nutrition? The relationship is not as direct as, for example, with the liver, it is rather more indirect, the connection exists and is strong!

Our lungs are incredible organs that work silently and tirelessly to provide us with one of the most precious goods on this planet: oxygen. We breathe in oxygen and exhale carbon dioxide, ensuring that all our cells get the necessary oxygen for their survival.

The environment around us is increasingly burdened. The only thing we can intervene in regarding the environment is the cleaning of our home’s air with specific plants, which I have mentioned in a previous article. But what about helping our lungs through our diet? Recent research supports that certain nutrients help and support the respiratory system.

Antioxidants: The Protectors of Tissues

As we have said, antioxidants protect our cells from damage and free radicals, against oxidative stress and inflammation. Inflammation, of course, strongly affects the respiratory system, as continuous inflammation can lead to chronic diseases related to lung function.

Where should you focus? On vitamins C & E.

Vitamin C is abundant in all citrus fruits, berries, and peppers. It reduces the risk of chronic obstructive pulmonary disease (COPD) and improves lung function. Research in the American Journal of Respiratory and Critical Care Medicine has shown that there are correlations between increased vitamin C intake and lung function.

Pay attention! Vitamin C is a heat-sensitive and water-soluble vitamin. This means that with cooking or other processing of the raw material, i.e., fruit, a large part of it is destroyed. Vitamin E, on the other hand, is a fat-soluble vitamin, which is why you will notice that its dietary supplements are in oil form. The Journal of Respiratory Research supports that higher vitamin E intake reduces the risk of some respiratory conditions like asthma.

Omega-3 Fatty Acids: Factories of Anti-Inflammatory Energy

Chronic inflammation in an organ, such as the lungs, is a first stage before a disease. Omega-3 fatty acids have anti-inflammatory properties and can be used both for prevention and treatment. Where should you focus? On fatty fish like sardines, salmon, mackerel, and perch.

Seeds and nuts like walnuts, hazelnuts, almonds, and flaxseeds are particularly rich in anti-inflammatory properties. A study in the European Respiratory Journal supports the association of omega-3 fatty acids with better lung function and less inflammation in individuals. Another study in Chest shows a reduction in asthma with the consumption of omega-3 supplements.

Vitamin D: The ‘Sunshine Vitamin’ for Better Breathing

Vitamin D is crucial for the immune system. The better the immune response, the fewer chances of diseases in general, including respiratory diseases. Two studies on adequate vitamin D and respiratory infections prove this. More sun, better respiratory health!

Magnesium for Stronger Respiratory Muscles

Magnesium plays a crucial role in the function of nerves and muscles. The lungs need adequate amounts of magnesium to function properly. The Lancet in a study supports that an increase in magnesium can lead to better respiratory function. The American Journal of Clinical Nutrition in its publication supports that a magnesium supplement can improve the capacity and efficiency of the lungs.

A Proposed Program:

Start your breakfast with a smoothie of strawberries, spinach, blueberries, flaxseeds, and milk. Complement that with traditional tomatoes and eggs for vitamin D and antioxidants. For a snack, a handful of walnuts. For lunch: sardines with spinach and tomatoes with olive oil and lemon. More snacks: carrots with hummus for carotenoids and magnesium, but also antioxidants and good fats. Dinner: broccoli with olive oil and lemon and hazelnuts, quinoa salad with corn and beans.

* The above is not medical advice but mere suggestions for improving your diet. Before herbal use you should consult your doctor, especially if you have health issues, you are pregnant or under the age of 6.

Evropi-Sofia Dalampira holds a PhD in Agricultural Economics, an MSc in Botany-Biology, and an MSc in Horticulture & Viticulture.