Keeping your lungs healthy is essential to feeling better. Yet common factors, including exposure to cigarette smoke and environmental toxins, as well as an inflammatory diet, can have detrimental effects on this pair of important organs. Additionally, common conditions, such as asthma, chronic obstructive pulmonary disease (COPD), and pulmonary fibrosis, can significantly affect your quality of life (, ). However, research has shown that lifestyle changes, including dieting, Nutrient-rich food, can help protect your lungs and even reduce lung damage and symptoms of disease. Additionally, specific nutrients and foods have been identified as being particularly beneficial for lung function.

Here are 20 foods that can help boost lung function.

1. Beets and beet greens

The root and greens of the brightly colored plant contain compounds that optimize lung function.

Green beets and beet greens are rich in nitrates, which have been shown to benefit lung function. Nitrates help relax blood vessels, reduce blood pressure and optimize oxygen consumption ().

Beet supplements have been shown to improve exercise performance and lung function in people with lung diseases, including pulmonary hypertension, a condition that causes high blood pressure in the lungs (, ).

Additionally, beet greens are rich in magnesium, potassium, vitamin C, and carotenoid antioxidants, all essential for lung health ().

2. Peppers

Peppers are among the richest sources of a water-soluble nutrient that acts as a powerful antioxidant in your body. Getting enough vitamin C is especially important for those who smoke.

In fact, due to the detrimental effects of cigarette smoke on your body's antioxidant stores, it is recommended that people who smoke consume an additional 35 mg of vitamin C per day ().

However, many studies show that smokers can benefit from higher doses of vitamin C and that smokers with higher vitamin C intake have better lung function than those with lower vitamin C intake ().

Eating just one medium-sized red pepper (119 grams) provides 169% of the recommended intake of vitamin C ()

3. Apples

Research has shown that it can help promote lung function.

For example, studies show that apple consumption is associated with a slower decline in lung function in ex-smokers. Additionally, eating five or more apples per week is associated with better lung function and a reduced risk of developing COPD (, ).

Eating apples has also been linked to a lower risk of asthma and lung cancer. This may be due to the high concentration of antioxidants in apples, including flavonoids and vitamin C ().

How to peel an apple

4. Pumpkin

The brightly colored flesh contains a variety of plant compounds that promote lung health. They are particularly rich in carotenoids, including beta-carotene, lutein and zeaxanthin – all of which have powerful antioxidant and anti-inflammatory properties ().

Studies show that higher blood levels of are associated with better lung function in older and younger populations (, ).

People who smoke can benefit significantly from eating more carotenoid-rich foods like pumpkin.

Evidence suggests that smokers may have 25% lower concentrations of carotenoid antioxidants than non-smokers, which can harm lung health ().

5. Turmeric

is often used to promote overall health due to its powerful antioxidant and anti-inflammatory effects. Curcumin, the main active component of turmeric, may be particularly beneficial in supporting lung function ().

A study of 2478 people found that curcumin consumption was associated with improved lung function. Additionally, the lung function of smokers who consumed the most curcumin was significantly higher than that of smokers who had low curcumin intake ().

In fact, high curcumin intake among smokers was associated with 9,2% higher lung function, compared to smokers who did not consume curcumin ().

6. Tomatoes and tomato products

Tomatoes and tomato products are among the richest food sources of the carotenoid antioxidant associated with better lung health.

Eating tomato products has been shown to reduce airway inflammation in people with asthma and improve lung function in people with COPD ().

A study conducted in 2019 among 105 people with asthma demonstrated that a diet rich in tomatoes was associated with a lower prevalence of poorly controlled asthma. Additionally, tomato consumption is also associated with a slower decline in lung function among ex-smokers (, , ).

7. blueberries

are loaded with nutrients and their consumption has been linked to a number of health benefits, including protection and preservation of lung function ().

Blueberries are a rich source of anthocyanins, including malvidin, cyanidin, peonidin, delphinidin, and petunidin ().

Anthocyanins are powerful pigments that have been shown to protect lung tissues from oxidative damage (, ).

A study of 839 veterans found that eating blueberries was associated with the slowest rate of decline in lung function and that eating 2 or more servings of blueberries per week slowed the decline in lung function by up to 38%, compared to low or no blueberry consumption ().

8. Green tea

is a drink that has impressive health effects. Epigallocatechin gallate (EGCG) is a catechin concentrated in green tea. It has antioxidant and anti-inflammatory properties and has been shown to inhibit fibrosis, or tissue scarring ().

Pulmonary fibrosis is a disease characterized by progressive scarring and compromising lung function of lung tissue. Some research shows that EGCG can help treat this condition.

A small 2020 study of 20 people with pulmonary fibrosis found that treatment with EGCG extract for 2 weeks reduced markers of fibrosis, compared to a control group ().

9. Red cabbage

is a rich and affordable source of anthocyanins. These plant pigments give red cabbage its bright color. Taking anthocyanin has been associated with a reduction in lung function decline ().

Plus, cabbage is packed with fiber. Studies show that people who eat more fiber have better lung function than those who eat low amounts of fiber ().

10 Edamame

Beans contain compounds called isoflavones. Diets high in isoflavones have been linked to a reduced risk of many diseases, including COPD ().

A study of 618 Japanese adults found that people with COPD had significantly lower intakes of dietary isoflavones than healthy control groups. Additionally, isoflavone intake was significantly associated with better lung function and reduced shortness of breath ().

11. Olive oil

Consumption of olive oil may help protect against respiratory conditions like asthma. Olive oil is a concentrated source of anti-inflammatory antioxidants, including polyphenols and vitamin E, responsible for its powerful health benefits.

For example, a study of 871 people found that those with a high intake had a reduced risk of asthma ().

Additionally, the Mediterranean diet, rich in olive oil, has been shown to improve lung function in smokers, as well as people with COPD and asthma (, , ).

12. Oysters

Oysters are rich in nutrients essential for lung health, including zinc, selenium, B vitamins, and copper ().

Studies show that people with higher blood levels of selenium and copper have better lung function, compared to those with lower levels of these nutrients (.)

Plus, they're an excellent source of B vitamins and zinc, nutrients that are especially important for people who smoke.

Smoking depletes certain B vitamins, including vitamin B12, which is concentrated in oysters. Additionally, studies show that higher zinc intake may help protect smokers from developing COPD (, ).

13. Yogurt

is rich in calcium, potassium, phosphorus and selenium. According to research, these nutrients may help boost lung function and protect against the risk of COPD ().

A study of Japanese adults found that higher intakes of calcium, phosphorus, potassium, and selenium were associated with increased markers of lung function, and those with the highest calcium intake had a higher risk. reduced COPD by 35% ().

14. Brazil nuts

Brazil nuts are among the richest sources of selenium you can eat. A single Brazil nut can contain more than 150% of the recommended intake for this important nutrient, although concentrations vary greatly depending on growing conditions (, , ).

Studies show that high selenium intake may help protect against lung cancer, improve respiratory function in people with asthma, and boost antioxidant defenses and immune function, which may help improve lung health ( , , ).

Because they are such a concentrated source of selenium, it is recommended to limit your intake to one or two nuts per day.

15. Coffee

In addition to increasing your energy levels, your morning cup of coffee can help protect your lungs. Coffee is packed with caffeine and antioxidants, which may benefit lung health.

Research shows that intake can help improve lung function and protect against respiratory disease. For example, caffeine acts as a vasodilator, meaning it helps open blood vessels and may help reduce symptoms in people with asthma, at least in the short term ().

Additionally, a review of 15 studies found that long-term coffee consumption was associated with positive effects on lung function and a reduced risk of asthma ().

16. Swiss chard

Swiss chard is rich in magnesium. Magnesium helps protect against inflammation and helps the bronchioles – tiny airways inside your lungs – stay relaxed, preventing airway restriction ().

Higher magnesium intake has been linked to better lung function in a number of studies. Additionally, low magnesium levels are associated with worsened symptoms in people with COPD (, , ).

Additionally, many studies have linked greater consumption of leafy green vegetables like Swiss chard to a reduced risk of lung cancer and COPD (, ).

17. Barley

is a nutritious, fiber-rich whole grain. High-fiber diets rich in whole grains have been shown to have a protective effect on lung function and may reduce the risk of mortality from lung diseases (, ).

Antioxidants found in whole grains like flavonoids and vitamin E also promote lung health and protect against cell damage ().

18. Anchovies

Anchovies are tiny fish that are packed with anti-inflammatories, as well as other lung health-promoting nutrients like selenium, calcium, and iron ().

Eating fish rich in omega-3s like anchovies may be particularly beneficial for people with inflammatory lung diseases like COPD. A 2020 study found that a higher intake of omega-3 fatty acids was associated with reduced COPD symptoms and improved lung function ().

Additionally, a diet rich in omega-3 may help reduce symptoms in people with asthma ().

19. Lentils

are rich in many nutrients that help support lung function, including magnesium, iron, copper and potassium ().

The Mediterranean diet, which has been linked to promoting lung health, is rich in legumes like lentils.

Research has shown that following a Mediterranean diet can preserve lung function in people who smoke. Additionally, consuming fiber-rich lentils may help protect against lung cancer and COPD (, ).

20 Cocoa

Products like dark chocolate are rich in flavonoid antioxidants and contain a compound called theobromine, which helps relax the airways in the lungs ().

Consumption of cocoa has been linked to a lower risk of allergic respiratory symptoms and may help protect against lung cancer (, ).

Additionally, a study that included 55000 people found that those whose consumption of flavonoids in foods, including chocolate products, had better lung function than people who ate a diet low in flavonoids ().

The bottom line

A diet rich in nutritious foods and drinks is a smart way to support and.

Coffee, dark leafy green vegetables, oily fish, peppers, tomatoes, olive oil, oysters, blueberries and pumpkin are just a few examples of foods and drinks that have been shown to be beneficial for lung function.

Try incorporating some of the foods and drinks listed above into your diet to help maintain the health of your lungs.