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폐건강에 좋은 음식Foods for healthy lungs -Apple Tomatoes Leafy greens Berry Walnut Beetroot Ginger Garlic Green tea
https://canadakorea.ca/bbs/board.php?bo_table=cki_disease&wr_id=41
Foods for healthy lungs
From sources across the web
for healthy lungs From sources across the web Apple Tomatoes Leafy greens Berry Walnut Beetroot Ginger Garlic Green tea
====
·The 20 Best Foods for Lung Health
1. Beets and beet greens · 2. Peppers · 3. Apples · 4. Pumpkin · 5. Turmeric · 6. Tomato and tomato products.
Keeping your lungs healthy is essential to feeling your best. Yet, common factors, including exposure to cigarette smoke and environmental toxins, as well as eating an inflammatory diet, can take a toll on this pair of important organs.
What’s more, common conditions, such as asthma, chronic obstructive pulmonary disease (COPD), and pulmonary fibrosis, can significantly affect your quality of life (1Trusted Source, 2Trusted Source).
However, research has shown that lifestyle modifications, including following a nutrient-rich diet, can help protect your lungs and even reduce lung damage and symptoms of disease.
What’s more, specific nutrients and foods have been identified to be particularly beneficial for lung function.
Here are 20 foods that may help boost lung function.
1. Beets and beet greens
The vibrantly colored root and greens of the beetroot plant contain compounds that optimize lung function.
Beetroot 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 uptake (3Trusted Source).
Beetroot supplements have been shown to improve physical performance and lung function in people with lung conditions, including COPD and pulmonary hypertension, a disease that causes high blood pressure in the lungs (4Trusted Source, 5Trusted Source).
Additionally, beet greens are packed with magnesium, potassium, vitamin C, and carotenoid antioxidants — all of which are essential to lung health (6Trusted Source).
2. Peppers
Peppers are amongst the richest sources of vitamin C, 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 damaging effects of cigarette smoke on your body’s antioxidant stores, it’s recommended that people who smoke consume an extra 35 mg of vitamin C per day (7Trusted Source).
However, many studies show that smokers may benefit from higher doses of vitamin C and that smokers with high vitamin C intake have better lung function than those with lower vitamin C intake (8Trusted Source).
Consuming just one medium-sized (119-gram) sweet red pepper delivers 169% of the recommended intake for vitamin C (9Trusted Source).
3. Apples
Research has shown that regularly eating apples may help promote lung function.
For example, studies show that apple intake is associated with a slower decline in lung function in ex-smokers. Additionally, consuming five or more apples per week is associated with greater lung function and a reduced risk of developing COPD (10Trusted Source, 11Trusted Source).
Apple intake 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 (12Trusted Source).
How to Peel an Apple
4. Pumpkin
The brightly colored flesh of pumpkins contains a variety of lung-health-promoting plant compounds. They’re especially rich in carotenoids, including beta carotene, lutein, and zeaxanthin — all of which have powerful antioxidant and anti-inflammatory properties (13Trusted Source).
Studies show that having higher blood levels of carotenoids is associated with better lung function in both older and younger populations (14Trusted Source, 15Trusted Source).
People who smoke may significantly benefit from consuming more carotenoid-rich foods like pumpkin.
Evidence suggests that smokers may have 25% lower concentrations of carotenoid antioxidants than nonsmokers, which can harm lung health (16Trusted Source).
5. Turmeric
Turmeric is often used to promote overall health due to its potent antioxidant and anti-inflammatory effects. Curcumin, the main active component in turmeric, may be especially beneficial for supporting lung function (10Trusted Source).
A study in 2,478 people found that curcumin intake was associated with improved lung function. Plus, the lung function of smokers who had the highest intake of curcumin was significantly greater than smokers who had low curcumin intake (17Trusted Source).
In fact, high curcumin intake in smokers was associated with 9.2% greater lung function, compared with smokers who did not consume curcumin (17Trusted Source).
6. Tomato and tomato products
Tomatoes and tomato products are among the richest dietary sources of lycopene, a carotenoid antioxidant that has been associated with improved lung health.
Consuming tomato products has been shown to reduce airway inflammation in people with asthma and improve lung function in people with COPD (11Trusted Source).
A 2019 study in 105 people with asthma demonstrated that a diet rich in tomatoes was associated with a lower prevalence of poorly controlled asthma. Plus, tomato intake is also associated with a slower decline in lung function in ex-smokers (11Trusted Source, 18Trusted Source, 19Trusted Source).
7. Blueberries
Blueberries are loaded with nutrients, and their consumption has been associated with a number of health benefits, including protecting and preserving lung function (20).
Blueberries are a rich source of anthocyanins, including malvidin, cyanidin, peonidin, delphinidin, and petunidin (20).
Anthocyanins are powerful pigments that have been shown to protect lung tissue from oxidative damage (21Trusted Source, 22Trusted Source).
A study in 839 veterans found that blueberry intake was associated with the slowest rate of decline in lung function and that consuming 2 or more servings of blueberries per week slowed lung function decline by up to 38%, compared with low or no blueberry intake (23Trusted Source).
8. Green tea
Green tea is a beverage that has impressive effects on health. Epigallocatechin gallate (EGCG) is a catechin concentrated in green tea. It boasts antioxidant and anti-inflammatory properties and has been shown to inhibit fibrosis or scarring of tissues (24Trusted Source).
Pulmonary fibrosis is a disease characterized by progressive, lung-function-compromising scarring of lung tissue. Some research shows that EGCG may help treat this disease.
A small 2020 study in 20 people with pulmonary fibrosis found that treatment with EGCG extract for 2 weeks reduced markers of fibrosis, compared with a control group (25Trusted Source).
9. Red cabbage
Red cabbage is an affordable and rich source of anthocyanins. These plant pigments give red cabbage its vivid color. Anthocyanin intake has been linked to a reduced decline in lung function (23Trusted Source).
What’s more, cabbage is packed with fiber. Studies show that people who consume more fiber have better lung function than those who consume low amounts of fiber (26Trusted Source).
10. Edamame
Edamame beans contain compounds called isoflavones. Diets rich in isoflavones have been associated with a reduced risk of numerous diseases, including COPD (27Trusted Source).
A study in 618 Japanese adults found that people with COPD had much lower intakes of dietary isoflavones, compared with healthy control groups. What’s more, isoflavone intake was significantly associated with better lung function and reduced shortness of breath (28Trusted Source).
11. Olive oil
Consuming 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, which are responsible for its powerful health benefits.
For example, a study that included 871 people found that those who had high olive oil intake had a reduced risk of asthma (29Trusted Source).
What’s more, the Mediterranean diet, which is rich in olive oil, has been shown to benefit lung function in smokers, as well as people with COPD and asthma (30Trusted Source, 31Trusted Source, 32Trusted Source).
12. Oysters
Oysters are loaded with nutrients that are essential to lung health, including zinc, selenium, B vitamins, and copper (33Trusted Source).
Studies show that people with higher blood levels of selenium and copper have greater lung function, compared with those with lower levels of these nutrients (10Trusted Source.)
Additionally, oysters are 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. What’s more, studies show that higher zinc intake may help protect smokers from developing COPD (34Trusted Source, 35Trusted Source).
13. Yogurt
Yogurt is rich in calcium, potassium, phosphorus, and selenium. According to research, these nutrients may help boost lung function and protect against COPD risk (36Trusted Source).
A study in Japanese adults found that higher intakes of calcium, phosphorus, potassium, and selenium were associated with increased lung function markers, and those with the highest calcium intake had a 35% reduced risk of COPD (37Trusted Source).
14. Brazil nuts
Brazil nuts are amongst the richest sources of selenium that you can eat. A single Brazil nut may contain over 150% of the recommended intake for this important nutrient, though concentrations vary significantly depending on growing conditions (38Trusted Source, 39Trusted Source, 40Trusted Source).
Studies show that a high selenium intake may help protect against lung cancer, improve respiratory function in people with asthma, and enhance antioxidant defenses and immune function, which may help improve lung health (41Trusted Source, 42Trusted Source, 43Trusted Source).
Because Brazil nuts are such a concentrated source of selenium, it’s recommended to keep your intake to just one or two nuts per day.
15. Coffee
In addition to boosting your energy levels, your morning cup of joe may help protect your lungs. Coffee is packed with caffeine and antioxidants, which may be beneficial for lung health.
Research shows that coffee intake may help improve lung function and protect against respiratory diseases. For example, caffeine acts as a vasodilator, meaning it helps open blood vessels, and it may help reduce symptoms in people with asthma, at least in the short term (44).
Additionally, a review of 15 studies found that long-term coffee intake was associated with positive effects on lung function and a reduced risk of asthma (45Trusted Source).
16. Swiss chard
Swiss chard is a dark leafy green that’s high in magnesium. Magnesium helps protect against inflammation, and it helps bronchioles — tiny airways inside your lungs — stay relaxed, preventing airway restriction (46Trusted Source).
Higher magnesium intake has been associated with better lung function in a number of studies. What’s more, low magnesium levels are associated with worsening symptoms in people with COPD (10Trusted Source, 47Trusted Source, 48Trusted Source).
Additionally, many studies have linked greater intake of leafy green vegetables like Swiss chard to a reduced risk of lung cancer and COPD (10Trusted Source, 49Trusted Source).
17. Barley
Barley is a nutritious whole grain that’s high in fiber. 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-related diseases (10Trusted Source, 50Trusted Source).
The antioxidants found in whole grains like flavonoids and vitamin E also promote lung health and protect against cellular damage (10Trusted Source).
18. Anchovies
Anchovies are tiny fish that are packed with anti-inflammatory omega-3 fats, as well as other lung-health-promoting nutrients like selenium, calcium, and iron (48Trusted Source).
Eating omega-3-rich fish 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 fats was associated with reduced COPD symptoms and improved lung function (51Trusted Source).
What’s more, consuming an omega-3-rich diet may help reduce symptoms in people with asthma (52Trusted Source).
19. Lentils
Lentils are high in many nutrients that help support lung function, including magnesium, iron, copper, and potassium (53Trusted Source).
The Mediterranean diet, which has been associated with promoting lung health, is high in legumes like lentils.
Research has shown that following a Mediterranean dietary pattern can preserve lung function in people who smoke. Plus, eating fiber-rich lentils may help protect against lung cancer and COPD (54Trusted Source, 55Trusted Source).
20. Cocoa
Cocoa and cacao products like dark chocolate are high in flavonoid antioxidants and contain a compound called theobromine, which helps relax the airways in the lungs (56Trusted Source).
Cocoa intake has been associated with a lower risk of allergic respiratory symptoms and may help protect against lung cancer (57Trusted Source, 58Trusted Source).
Additionally, a study that included 55,000 people found that those with higher flavonoid consumption from foods, including chocolate products, had better lung function than people who had diets low in flavonoids (59Trusted Source).
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미국암학회에 따르면, 콩류는 폐 건강 증진에 도움이 된다. 강낭콩, 검은콩 등 콩류에는 각종 항산화제가 풍부해 폐에 해를 끼치는 활성산소를 퇴치한다.
https://kormedi.com/1286800/
===
. 잡곡밥. 아욱 된장국. 계란야채 말이. 보리새우 마늘종 볶음. 가지나물. 양배추김치. 새우볶음밥. (새우 살, 양파, 당근, 브로콜리,. 애호박 등 ).
https://m.blog.naver.com/woopsjs/222368241039
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폐 기능, 기관지에 좋은 음식 5가지와 생활 습관을 정리해 왔어요. · 1. 도라지 · 2. 생강 · 3. 브로콜리 · 4. 토마토 · 5. 고등어.
https://doctornow.co.kr/content/magazine/04bac3852beb420697c06c3d6be6b133
====
https://www.62life.com/community/magazine_contents_d.asp?page=5&ctsidx=588
▣ 폐, 기관지 건강에 좋은 음식 7가지
브로콜리 브로콜리에는 설포라펜이라는 유황화합물이 들어 있습니다. ...
토마토 '토마토의 라이코펜 성분이 폐질환 예방에 도움이 된다고 알려져있습니다. ...
고등어 ...
무 ...
오미자 ...
유자 ...
감
====
https://blog.naver.com/mohw2016/221979300251
— 1. 폐에 좋은 음식 오리고기. : 불포화지방산과 필수 아미노산, 비타민. 무기질의 함량이 높기 때문에 · 2. 폐에 좋은 음식 비트. : 라이코펜, 베타시아닌, ...
1. 폐에 좋은 음식 오리고기
: 불포화지방산과 필수 아미노산, 비타민
무기질의 함량이 높기 때문에
몸을 튼튼하게 만들어 주고, 특히 레시틴이라는
성분이 체내의 중금속을 밖으로
배출시켜주어 깨끗한 폐로 만들어 줍니다.
2. 폐에 좋은 음식 비트
: 라이코펜, 베타시아닌, 베타인 성분이
다량 함유 되어있어 황산화 작용을 도와
폐암과 폐렴 예방 및 완화 등
폐 건강에 큰 도움을 줍니다.
3. 폐에 좋은 음식 도라지
: 면역력 증진에 도움이 되는 성분들이 있고,
[출처] 폐에 좋은 음식 뭐가 있을까?|작성자 대한민국 보건복지부
====
대한민국 정책브리핑 https://www.korea.kr/news/policyNewsView.do?newsId=148849791
폐(허파)는 호흡을 담당하는 필수적인 기관으로 공기의 들숨과 날숨을 통해 산소를 얻고 이산화탄소를 배출하는 기관이다. 가슴우리 안에 위치하며 오른쪽, 왼쪽 허파로 한 쌍을 이룬다.
폐는 생명 현상 유지를 위해 산소를 취하고 이산화탄소를 배출한다. 또 폐에서는 체액 성분 또한 활발하게 상피세포를 통해 흡수 혹은 배출이 되며 경우에 따라서는 흡입 형 약물의 전달통로가 된다.
현대 사회에서 폐는 가장 시달리는 장기 중 하나다. 각종 공해 물질로 오염된 공기에 미세 먼지, 황사까지 더하면 폐 안쪽에 있는 허파꽈리(폐포)부터 심각한 손상을 입는다.
이런 폐 건강을 위해서는 금연은 물론 공기가 좋을 때 매일 30분 정도 유산소 운동을 하는 게 큰 도움이 된다. 여기에 항산화제가 풍부한 식품도 좋다. ‘선워리어닷컴’이 폐 건강과 호흡 개선에 좋은 식품 9가지를 소개했다.
1. 물
물은 건강에 큰 역할을 하며 이는 세척 작용에 기반을 두고 있다. 깨끗하고 좋은 물은 폐를 오가는 혈액의 흐름을 유지하는 데 꼭 필요하다.
물은 폐의 수분을 유지시키고 점액이 흐르도록 한다. 점액이라고 하면 역겹게 들릴 수 있다. 하지만 이런 점액은 섬모의 적정 농도를 유지시켜 독소와 미생물, 오염 물질을 배출시키는데 중요한 작용을 한다.
2. 마늘, 양파
마늘과 양파의 톡 쏘는 것 같은 성분은 심장뿐만 아니라 폐에도 좋다. 이런 성분은 염증을 감소시키고 나쁜 콜레스테롤을 낮추며, 감염을 막는다.
3. 생강
생강 역시 항염증 성분을 풍부하게 포함하고 있으며 폐의 오염 물질 제거 기능을 향상시킨다.
4. 고추
고추에는 캡사이신이 풍부하다. 이 화합물은 혈류를 개선하고 점막을 활성화시키고, 감염을 퇴치한다.
5. 십자화과 채소
양배추, 콜리플라워, 브로콜리, 케일 등 십자화과 채소는 폐암의 진행을 멈추게 하고 폐암 발병 위험을 크게 감소시키는 효과가 있다. 이런 채소에는 혈액을 청소하거나 형성시키는 효과가 있는 엽록소가 많이 들어있다. 또한 각종 항산화제도 풍부하다.
6. 석류
석류 주스는 폐종양의 성장을 늦춘다. 석류에는 엘라그산을 포함해 항산화 성분이 풍부하게 함유돼 있어 암에 효과를 발휘한다.
7. 강황
강황에는 커큐민이라는 성분이 들어있는데 이 화합물은 암 세포의 자멸을 유도한다.
8. 사과
사과에는 플라보노이드, 비타민 C, E 등이 들어있어 폐 기능이 최상을 유지하도록 돕는다. 건강한 폐를 위해 일주일에 여러 번 사과를 먹는 게 좋다.
9. 자몽
자몽에 들어있는 플라보노이드의 일종인 나린진은 암을 일으키는 효소의 활동을 억제한다. 핑크색 자몽에는 항산화 성분이 라이코펜이 많이 들어있고 하얀색 자몽에는 플라보노이드가 풍부하다. 자몽은 담배를 끊은 뒤 폐를 깨끗하게 청소하는데 좋다.
<자료=저작권ⓒ ‘건강을 위한 정직한 지식’ 코메디닷컴(http://www.kormedi.com) /무단전재-재배포 금지>
[출처] 대한민국 정책브리핑(www.korea.kr)
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https://canadakorea.ca/bbs/board.php?bo_table=cki_disease&wr_id=41
Foods for healthy lungs
From sources across the web
for healthy lungs From sources across the web Apple Tomatoes Leafy greens Berry Walnut Beetroot Ginger Garlic Green tea
====
·The 20 Best Foods for Lung Health
1. Beets and beet greens · 2. Peppers · 3. Apples · 4. Pumpkin · 5. Turmeric · 6. Tomato and tomato products.
Keeping your lungs healthy is essential to feeling your best. Yet, common factors, including exposure to cigarette smoke and environmental toxins, as well as eating an inflammatory diet, can take a toll on this pair of important organs.
What’s more, common conditions, such as asthma, chronic obstructive pulmonary disease (COPD), and pulmonary fibrosis, can significantly affect your quality of life (1Trusted Source, 2Trusted Source).
However, research has shown that lifestyle modifications, including following a nutrient-rich diet, can help protect your lungs and even reduce lung damage and symptoms of disease.
What’s more, specific nutrients and foods have been identified to be particularly beneficial for lung function.
Here are 20 foods that may help boost lung function.
1. Beets and beet greens
The vibrantly colored root and greens of the beetroot plant contain compounds that optimize lung function.
Beetroot 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 uptake (3Trusted Source).
Beetroot supplements have been shown to improve physical performance and lung function in people with lung conditions, including COPD and pulmonary hypertension, a disease that causes high blood pressure in the lungs (4Trusted Source, 5Trusted Source).
Additionally, beet greens are packed with magnesium, potassium, vitamin C, and carotenoid antioxidants — all of which are essential to lung health (6Trusted Source).
2. Peppers
Peppers are amongst the richest sources of vitamin C, 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 damaging effects of cigarette smoke on your body’s antioxidant stores, it’s recommended that people who smoke consume an extra 35 mg of vitamin C per day (7Trusted Source).
However, many studies show that smokers may benefit from higher doses of vitamin C and that smokers with high vitamin C intake have better lung function than those with lower vitamin C intake (8Trusted Source).
Consuming just one medium-sized (119-gram) sweet red pepper delivers 169% of the recommended intake for vitamin C (9Trusted Source).
3. Apples
Research has shown that regularly eating apples may help promote lung function.
For example, studies show that apple intake is associated with a slower decline in lung function in ex-smokers. Additionally, consuming five or more apples per week is associated with greater lung function and a reduced risk of developing COPD (10Trusted Source, 11Trusted Source).
Apple intake 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 (12Trusted Source).
How to Peel an Apple
4. Pumpkin
The brightly colored flesh of pumpkins contains a variety of lung-health-promoting plant compounds. They’re especially rich in carotenoids, including beta carotene, lutein, and zeaxanthin — all of which have powerful antioxidant and anti-inflammatory properties (13Trusted Source).
Studies show that having higher blood levels of carotenoids is associated with better lung function in both older and younger populations (14Trusted Source, 15Trusted Source).
People who smoke may significantly benefit from consuming more carotenoid-rich foods like pumpkin.
Evidence suggests that smokers may have 25% lower concentrations of carotenoid antioxidants than nonsmokers, which can harm lung health (16Trusted Source).
5. Turmeric
Turmeric is often used to promote overall health due to its potent antioxidant and anti-inflammatory effects. Curcumin, the main active component in turmeric, may be especially beneficial for supporting lung function (10Trusted Source).
A study in 2,478 people found that curcumin intake was associated with improved lung function. Plus, the lung function of smokers who had the highest intake of curcumin was significantly greater than smokers who had low curcumin intake (17Trusted Source).
In fact, high curcumin intake in smokers was associated with 9.2% greater lung function, compared with smokers who did not consume curcumin (17Trusted Source).
6. Tomato and tomato products
Tomatoes and tomato products are among the richest dietary sources of lycopene, a carotenoid antioxidant that has been associated with improved lung health.
Consuming tomato products has been shown to reduce airway inflammation in people with asthma and improve lung function in people with COPD (11Trusted Source).
A 2019 study in 105 people with asthma demonstrated that a diet rich in tomatoes was associated with a lower prevalence of poorly controlled asthma. Plus, tomato intake is also associated with a slower decline in lung function in ex-smokers (11Trusted Source, 18Trusted Source, 19Trusted Source).
7. Blueberries
Blueberries are loaded with nutrients, and their consumption has been associated with a number of health benefits, including protecting and preserving lung function (20).
Blueberries are a rich source of anthocyanins, including malvidin, cyanidin, peonidin, delphinidin, and petunidin (20).
Anthocyanins are powerful pigments that have been shown to protect lung tissue from oxidative damage (21Trusted Source, 22Trusted Source).
A study in 839 veterans found that blueberry intake was associated with the slowest rate of decline in lung function and that consuming 2 or more servings of blueberries per week slowed lung function decline by up to 38%, compared with low or no blueberry intake (23Trusted Source).
8. Green tea
Green tea is a beverage that has impressive effects on health. Epigallocatechin gallate (EGCG) is a catechin concentrated in green tea. It boasts antioxidant and anti-inflammatory properties and has been shown to inhibit fibrosis or scarring of tissues (24Trusted Source).
Pulmonary fibrosis is a disease characterized by progressive, lung-function-compromising scarring of lung tissue. Some research shows that EGCG may help treat this disease.
A small 2020 study in 20 people with pulmonary fibrosis found that treatment with EGCG extract for 2 weeks reduced markers of fibrosis, compared with a control group (25Trusted Source).
9. Red cabbage
Red cabbage is an affordable and rich source of anthocyanins. These plant pigments give red cabbage its vivid color. Anthocyanin intake has been linked to a reduced decline in lung function (23Trusted Source).
What’s more, cabbage is packed with fiber. Studies show that people who consume more fiber have better lung function than those who consume low amounts of fiber (26Trusted Source).
10. Edamame
Edamame beans contain compounds called isoflavones. Diets rich in isoflavones have been associated with a reduced risk of numerous diseases, including COPD (27Trusted Source).
A study in 618 Japanese adults found that people with COPD had much lower intakes of dietary isoflavones, compared with healthy control groups. What’s more, isoflavone intake was significantly associated with better lung function and reduced shortness of breath (28Trusted Source).
11. Olive oil
Consuming 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, which are responsible for its powerful health benefits.
For example, a study that included 871 people found that those who had high olive oil intake had a reduced risk of asthma (29Trusted Source).
What’s more, the Mediterranean diet, which is rich in olive oil, has been shown to benefit lung function in smokers, as well as people with COPD and asthma (30Trusted Source, 31Trusted Source, 32Trusted Source).
12. Oysters
Oysters are loaded with nutrients that are essential to lung health, including zinc, selenium, B vitamins, and copper (33Trusted Source).
Studies show that people with higher blood levels of selenium and copper have greater lung function, compared with those with lower levels of these nutrients (10Trusted Source.)
Additionally, oysters are 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. What’s more, studies show that higher zinc intake may help protect smokers from developing COPD (34Trusted Source, 35Trusted Source).
13. Yogurt
Yogurt is rich in calcium, potassium, phosphorus, and selenium. According to research, these nutrients may help boost lung function and protect against COPD risk (36Trusted Source).
A study in Japanese adults found that higher intakes of calcium, phosphorus, potassium, and selenium were associated with increased lung function markers, and those with the highest calcium intake had a 35% reduced risk of COPD (37Trusted Source).
14. Brazil nuts
Brazil nuts are amongst the richest sources of selenium that you can eat. A single Brazil nut may contain over 150% of the recommended intake for this important nutrient, though concentrations vary significantly depending on growing conditions (38Trusted Source, 39Trusted Source, 40Trusted Source).
Studies show that a high selenium intake may help protect against lung cancer, improve respiratory function in people with asthma, and enhance antioxidant defenses and immune function, which may help improve lung health (41Trusted Source, 42Trusted Source, 43Trusted Source).
Because Brazil nuts are such a concentrated source of selenium, it’s recommended to keep your intake to just one or two nuts per day.
15. Coffee
In addition to boosting your energy levels, your morning cup of joe may help protect your lungs. Coffee is packed with caffeine and antioxidants, which may be beneficial for lung health.
Research shows that coffee intake may help improve lung function and protect against respiratory diseases. For example, caffeine acts as a vasodilator, meaning it helps open blood vessels, and it may help reduce symptoms in people with asthma, at least in the short term (44).
Additionally, a review of 15 studies found that long-term coffee intake was associated with positive effects on lung function and a reduced risk of asthma (45Trusted Source).
16. Swiss chard
Swiss chard is a dark leafy green that’s high in magnesium. Magnesium helps protect against inflammation, and it helps bronchioles — tiny airways inside your lungs — stay relaxed, preventing airway restriction (46Trusted Source).
Higher magnesium intake has been associated with better lung function in a number of studies. What’s more, low magnesium levels are associated with worsening symptoms in people with COPD (10Trusted Source, 47Trusted Source, 48Trusted Source).
Additionally, many studies have linked greater intake of leafy green vegetables like Swiss chard to a reduced risk of lung cancer and COPD (10Trusted Source, 49Trusted Source).
17. Barley
Barley is a nutritious whole grain that’s high in fiber. 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-related diseases (10Trusted Source, 50Trusted Source).
The antioxidants found in whole grains like flavonoids and vitamin E also promote lung health and protect against cellular damage (10Trusted Source).
18. Anchovies
Anchovies are tiny fish that are packed with anti-inflammatory omega-3 fats, as well as other lung-health-promoting nutrients like selenium, calcium, and iron (48Trusted Source).
Eating omega-3-rich fish 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 fats was associated with reduced COPD symptoms and improved lung function (51Trusted Source).
What’s more, consuming an omega-3-rich diet may help reduce symptoms in people with asthma (52Trusted Source).
19. Lentils
Lentils are high in many nutrients that help support lung function, including magnesium, iron, copper, and potassium (53Trusted Source).
The Mediterranean diet, which has been associated with promoting lung health, is high in legumes like lentils.
Research has shown that following a Mediterranean dietary pattern can preserve lung function in people who smoke. Plus, eating fiber-rich lentils may help protect against lung cancer and COPD (54Trusted Source, 55Trusted Source).
20. Cocoa
Cocoa and cacao products like dark chocolate are high in flavonoid antioxidants and contain a compound called theobromine, which helps relax the airways in the lungs (56Trusted Source).
Cocoa intake has been associated with a lower risk of allergic respiratory symptoms and may help protect against lung cancer (57Trusted Source, 58Trusted Source).
Additionally, a study that included 55,000 people found that those with higher flavonoid consumption from foods, including chocolate products, had better lung function than people who had diets low in flavonoids (59Trusted Source).
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미국암학회에 따르면, 콩류는 폐 건강 증진에 도움이 된다. 강낭콩, 검은콩 등 콩류에는 각종 항산화제가 풍부해 폐에 해를 끼치는 활성산소를 퇴치한다.
https://kormedi.com/1286800/
===
. 잡곡밥. 아욱 된장국. 계란야채 말이. 보리새우 마늘종 볶음. 가지나물. 양배추김치. 새우볶음밥. (새우 살, 양파, 당근, 브로콜리,. 애호박 등 ).
https://m.blog.naver.com/woopsjs/222368241039
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폐 기능, 기관지에 좋은 음식 5가지와 생활 습관을 정리해 왔어요. · 1. 도라지 · 2. 생강 · 3. 브로콜리 · 4. 토마토 · 5. 고등어.
https://doctornow.co.kr/content/magazine/04bac3852beb420697c06c3d6be6b133
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https://www.62life.com/community/magazine_contents_d.asp?page=5&ctsidx=588
▣ 폐, 기관지 건강에 좋은 음식 7가지
브로콜리 브로콜리에는 설포라펜이라는 유황화합물이 들어 있습니다. ...
토마토 '토마토의 라이코펜 성분이 폐질환 예방에 도움이 된다고 알려져있습니다. ...
고등어 ...
무 ...
오미자 ...
유자 ...
감
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https://blog.naver.com/mohw2016/221979300251
— 1. 폐에 좋은 음식 오리고기. : 불포화지방산과 필수 아미노산, 비타민. 무기질의 함량이 높기 때문에 · 2. 폐에 좋은 음식 비트. : 라이코펜, 베타시아닌, ...
1. 폐에 좋은 음식 오리고기
: 불포화지방산과 필수 아미노산, 비타민
무기질의 함량이 높기 때문에
몸을 튼튼하게 만들어 주고, 특히 레시틴이라는
성분이 체내의 중금속을 밖으로
배출시켜주어 깨끗한 폐로 만들어 줍니다.
2. 폐에 좋은 음식 비트
: 라이코펜, 베타시아닌, 베타인 성분이
다량 함유 되어있어 황산화 작용을 도와
폐암과 폐렴 예방 및 완화 등
폐 건강에 큰 도움을 줍니다.
3. 폐에 좋은 음식 도라지
: 면역력 증진에 도움이 되는 성분들이 있고,
[출처] 폐에 좋은 음식 뭐가 있을까?|작성자 대한민국 보건복지부
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대한민국 정책브리핑 https://www.korea.kr/news/policyNewsView.do?newsId=148849791
폐(허파)는 호흡을 담당하는 필수적인 기관으로 공기의 들숨과 날숨을 통해 산소를 얻고 이산화탄소를 배출하는 기관이다. 가슴우리 안에 위치하며 오른쪽, 왼쪽 허파로 한 쌍을 이룬다.
폐는 생명 현상 유지를 위해 산소를 취하고 이산화탄소를 배출한다. 또 폐에서는 체액 성분 또한 활발하게 상피세포를 통해 흡수 혹은 배출이 되며 경우에 따라서는 흡입 형 약물의 전달통로가 된다.
현대 사회에서 폐는 가장 시달리는 장기 중 하나다. 각종 공해 물질로 오염된 공기에 미세 먼지, 황사까지 더하면 폐 안쪽에 있는 허파꽈리(폐포)부터 심각한 손상을 입는다.
이런 폐 건강을 위해서는 금연은 물론 공기가 좋을 때 매일 30분 정도 유산소 운동을 하는 게 큰 도움이 된다. 여기에 항산화제가 풍부한 식품도 좋다. ‘선워리어닷컴’이 폐 건강과 호흡 개선에 좋은 식품 9가지를 소개했다.
1. 물
물은 건강에 큰 역할을 하며 이는 세척 작용에 기반을 두고 있다. 깨끗하고 좋은 물은 폐를 오가는 혈액의 흐름을 유지하는 데 꼭 필요하다.
물은 폐의 수분을 유지시키고 점액이 흐르도록 한다. 점액이라고 하면 역겹게 들릴 수 있다. 하지만 이런 점액은 섬모의 적정 농도를 유지시켜 독소와 미생물, 오염 물질을 배출시키는데 중요한 작용을 한다.
2. 마늘, 양파
마늘과 양파의 톡 쏘는 것 같은 성분은 심장뿐만 아니라 폐에도 좋다. 이런 성분은 염증을 감소시키고 나쁜 콜레스테롤을 낮추며, 감염을 막는다.
3. 생강
생강 역시 항염증 성분을 풍부하게 포함하고 있으며 폐의 오염 물질 제거 기능을 향상시킨다.
4. 고추
고추에는 캡사이신이 풍부하다. 이 화합물은 혈류를 개선하고 점막을 활성화시키고, 감염을 퇴치한다.
5. 십자화과 채소
양배추, 콜리플라워, 브로콜리, 케일 등 십자화과 채소는 폐암의 진행을 멈추게 하고 폐암 발병 위험을 크게 감소시키는 효과가 있다. 이런 채소에는 혈액을 청소하거나 형성시키는 효과가 있는 엽록소가 많이 들어있다. 또한 각종 항산화제도 풍부하다.
6. 석류
석류 주스는 폐종양의 성장을 늦춘다. 석류에는 엘라그산을 포함해 항산화 성분이 풍부하게 함유돼 있어 암에 효과를 발휘한다.
7. 강황
강황에는 커큐민이라는 성분이 들어있는데 이 화합물은 암 세포의 자멸을 유도한다.
8. 사과
사과에는 플라보노이드, 비타민 C, E 등이 들어있어 폐 기능이 최상을 유지하도록 돕는다. 건강한 폐를 위해 일주일에 여러 번 사과를 먹는 게 좋다.
9. 자몽
자몽에 들어있는 플라보노이드의 일종인 나린진은 암을 일으키는 효소의 활동을 억제한다. 핑크색 자몽에는 항산화 성분이 라이코펜이 많이 들어있고 하얀색 자몽에는 플라보노이드가 풍부하다. 자몽은 담배를 끊은 뒤 폐를 깨끗하게 청소하는데 좋다.
<자료=저작권ⓒ ‘건강을 위한 정직한 지식’ 코메디닷컴(http://www.kormedi.com) /무단전재-재배포 금지>
[출처] 대한민국 정책브리핑(www.korea.kr)
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