Spices & Foods For Healthy Lungs

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert..

Our body is a bio-computer, the heart never skips a beat and lungs do not forget to breathe. Our systems are constantly working for us, round the clock, to keep our body function optimally. Taking care of these precious organs is like giving back all the love we receive!

Let’s look at how to keep our lungs healthy and explore the foods that can help your lungs stay in good shape.

Anti-inflammatory and antioxidant rich foods

Healthy Foods for Healthy Lungs

Choose anti-inflammatory foods such as low glycaemic index foods, ingredients rich in fibre, vitamins and minerals. This includes whole grains and legumes. Additionally, antioxidant rich foods help to fight free radicals that may damage the lungs. Antioxidant rich foods include:

  • Vitamin A:rich foods such as dairy, orange and yellow coloured fruits and vegetables and eggs. Vitamin A rich foods especially coming from animal foods seem to be better absorbed by the body and are beneficial as foods for healthy lungs.
  • Vitamin C: green leafy veggies, broccoli, parsley, bell peppers, papaya, asparagus, cauliflower
  • Vitamin E: broccoli, carrots, turnip greens, pumpkin, spinach and nuts
  • Glutathione: Sulphur-rich foods contain cysteine to make glutathione. These foods include chicken, eggs, garlic, onions, and sprouted lentils.
  • Mushrooms: This includes all type of mushrooms. These make good anti-inflammatory foods and are shown to support the immune system having antioxidant and antiviral effects.
  • Berries: These make an excellent source of antioxidants and also help in liver detox to remove all the toxins from the body aiding lung health.


Healthy Foods Option

Turmeric, the active compound curcumin has shown to reduce inflammation and decrease viral activity. Fortunately, our Indian cooking culture uses this frequently in everyday cooking. However, we can also have it in a simple concoction made by adding turmeric with pinch of black pepper to cold-pressed coconut oil. Opt for Tata Sampann Haldi which comes from Salem region of Tamil Nadu. It contains natural oils and has 3% guarantee of curcumin.

Cinnamon can promote beneficial bacteria growth and discourage potentially bad strains. It has anti-inflammatory and antioxidant properties and is seen beneficial for lung health. It helps restore gut lining and helps with blood sugar regulation.


Water is the most important ingredient to keep the lungs healthy. We do not want dry lungs as they are easily prone to infection. An average of 2.5-3 litres of water can be beneficial for your lungs.

Add Functional Foods

Food is information and medicine for the body. Functional foods act as anti-inflammatory agents, possess antibacterial and antiviral activity, speed up the recovery of diseases and improve immune function. Hence eating a rainbow plate of wholesome brightly-coloured fruits and vegetables is beneficial.

Omega 3 Rich Foods

Omega 3 rich foods have numerous health benefits that make it a good choice of foods for healthy lungs. Common sources are fatty fish, walnuts and alsi (flax seeds).

Along with consuming these foods, some more ways to keep your lungs healthy include using an air purifier at home as it can help in regulating air quality around you. Regularly de-clutter your environment as clean space is imperative for healthy lungs. You can also try deep diaphragmatic breathing, also known as belly breathing, as it is beneficial to enhance breathing capacity and is healthy for lungs.

As inevitable environmental factors can wreak havoc on our lungs, it is important to take care of them and keep them happy in order to stay healthy and fit.

Don’t choose between health and taste


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