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10 nutrients that strengthen the lungs

“Antioxidant components such as vitamins C, E and A and selenium, in particular, help neutralize free radicals that destroy lung cells, slowing lung damage and contributing to the maintenance of lung health,” says Ayşe Sena Binöz, a nutrition and dietitian. 


Apple contains minerals such as fiber, flavonoids, Vitamin C, A, E, and potassium. Studies have shown that consuming 5 servings of apples per week and above can help improve lung function. A study conducted in people who smoked also showed that people who consumed apples had a slower decline in lung function. Ayşe Sena Binöz, a nutrition and diet expert, notes that one medium-sized Apple is equivalent to one serving.


The rich potassium content of banana is quite important for lung health, function and improved lung function. A study shows that adequate potassium consumption, especially in childhood, helps improve lung function and capacity. ” For this reason, it would be appropriate to consume bananas rich in potassium mineral in intermediate meals, “said nutrition and diet expert Ayşe Sena Binöz,” but due to the risk of rapid blood sugar increase, it is useful for diabetics to consume decently and remember that one large banana is equivalent to 2 servings of fruit, " he says.


Tomatoes are among the richest food sources of lycopene, which has antioxidant properties from carotenoids associated with strong lung health.decoction Studies have shown that tomato consumption reduces airway inflammation in asthmatic individuals and improves lung function in COPD patients. A study conducted on smokers found that individuals who consumed tomatoes had a slower decline in lung function. Adding olive oil that you will add to it when consuming tomatoes will increase the effect of lycopene, which shows antioxidant properties in tomatoes.


Red cabbage, which is rich in fiber, vitamin C and A, has high levels of potassium, a small amount of iron, magnesium, calcium and phosphorus. It is also a rich source of carotenoids and anthocyanins, which support the immune system by showing antioxidant properties. Studies show that increasing anthocyanin-induced nutrient intake strengthens lung function. Red cabbage also contains high amounts of fiber. Studies show that individuals with high fiber consumption have better lung function than individuals who consume low amounts of fiber.

Be sure to try: 2 practical purple cabbage salad


Olive oil, polyphenols and vitamin E are shown as an anti-inflammatory source of antioxidants. In a study, improvements in lung function were observed in COPD and asthma patients who were fed a Mediterranean diet rich in olive oil. Its monounsaturated fatty acids and tocopherol, a form of vitamin E, were also associated with better lung function.


Yogurt is a nutrient rich in protein, calcium, phosphorus and Group B vitamins. Studies show that the content of yogurt can help boost lung function and protect against COPD risk. A study showed that higher calcium and phosphorus intake was associated with improved lung function and that individuals with high calcium intake had a 35 percent reduction in COPD risk.

Bonus: 5 points you need to know when making home yogurt


Chard; a nutrient high in fiber, vitamins A, C, K, potassium, magnesium and iron. Increasing the consumption of potassium and magnesium taken with nutrients has been associated with better lung function in some studies. Lutein and zeaxanthin, which are carotenoids in the biceps, play a supporting role in the immune system and lung function thanks to their strong antioxidant properties. But individuals with kidney disease or taking blood thinners should consume the biceps in a controlled manner due to a rich source of potassium and vitamin K.


Allicin, the main active ingredient in garlic rich in vitamin C, selenium, potassium and calcium, strengthens immune cells. It also provides protection against bacterial and viral infections thanks to its antimicrobial and antiviral effect. In addition to these properties, allicin, the main active ingredient in its content, contributes to the cleansing of the lungs and helps kill bacteria and viruses that cause lung infections. Nutrition and diet expert Ayşe Sena Binöz said that consuming garlic by chewing, crushing or slicing will increase the absorption quality thanks to the enrichment of allicin content, “but excessive consumption of garlic should be consumed with caution, as it can lead to allergic reactions and bleeding. Consumption of 2-3 small teeth every day will be enough,” he says.


Pumpkin is a nutrient especially rich in carotenoids such as Alpha and beta carotene, lutein and zeaxanthin, which improve lung health. Ayse Sena Binoz nutrition and diet expert, pumpkin anti-inflammatory properties, neutralize harmful substances, noting that prevents damage to the cells of the body, said: “the Pumpkin also fiber, vitamin A, vitamin C, vitamin E, folate, and iron content supports the immune system. Studies on the younger and older population show that high blood carotenoid levels are associated with better lung function.

Be sure to try: Recipe for cake with pumpkin


Beets contain vitamins and minerals such as vitamin A, vitamin C, potassium and calcium. Betalain, which gives its color, has a high level of antioxidant properties, optimizing lung function. Beets are also rich in nitrate, which improves lung function. But because of the amount of sodium and carbohydrates in its content, people with chronic disease should pay attention to portion control.

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