Foods that cleanse the lungs of toxins.. know them
The lungs do a great job and a very important and vital role in human health; Their health is essential to human health, and in this article we will learn about foods that are important for the health of the lungs.
? Do you know how many breaths a person breathes in his life
On average, an adult breathes about 16 breaths per minute, which means we breathe about 960 breaths per hour, 23,040 breaths per day, and 8,432,640 per year; Thus, a 70-year-old person will have breathed about 590,284,800 breaths in a lifetime, and this is in contrast to the increased respiratory rate when exercising and in children.
This mighty work is in which the lungs participate in the greatest share; She is the leader and maestro who works tirelessly throughout the years; The air enters the lungs, which purify it of toxins and extract oxygen from it, then transport it to the cells of the body through the blood. In order for the lungs to continue to perform this wonderful work throughout our lives, they must be preserved and purified from any damage that may hinder their work.
? How do we maintain the integrity of the lung
There are general and nutritional ways to maintain the integrity of the lung; As for the general methods, they include:
. Stay away from smoking and smokers (passive smoking).1
. Doing sports outdoors.2
. Avoid places with polluted air as much as possible.3
Not neglecting the treatment of the lung when infection, allergy or 4.
inflammation occurs.
With the importance of these methods, food has an important role in purifying the lungs of toxins; And then maintain its health and efficiency at work.
Foods that help in the health and efficiency of the lungs
- Foods rich in carotenoids 1
Carotenoids are antioxidants, have a protective effect against cancer, and are from a class of phytochemicals that are found in the cells of plants, algae and some types of bacteria.
Carotenoids are the pigments responsible for the bright colors - such as yellow and orange - in many fruits and vegetables, and just as they are important to plants, people who eat these foods get important health benefits as well.
Some carotenoids are converted in the body into vitamin A, which is essential for normal vision and growth. It is also anti-inflammatory and immune-stimulating, and it also has a role in preventing cardiovascular disease.
Carotenoids are responsible for the bright colors of fruits and vegetables
Carotenoids work as a “detox” for the lung, and increase its efficiency, in addition to acting as an antioxidant; It protects different tissues - including the lung - from cell aging, and we should not overlook its anti-tumor activity, as it protects the lung from many tumors.
Animals cannot manufacture carotenoids on their own; Therefore, it must be obtained from food, and there are more than 600 types of carotenoids, the most common of which are alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin and lycopene.
One of the foods rich in carotenoids
Pumpkin has the highest concentration of beta-cryptoxanthin and papaya comes in second.
Lutein and zeaxanthin are common in leafy greens, spinach and kale.
Tomatoes are rich in lycopene.
Don't forget carrots, sweet potatoes, apricots, mangoes, and cantaloupe.
- Foods rich in flavonoids 2
Like carotenoids, flavonoids are natural compounds that have remarkable protective and curative abilities. They cleanse the lungs of toxins, and they also have an antioxidant effect on many organs in the body, including the lungs.
The journal Biotech published that flavonoids have a therapeutic and protective effect; It helps prevent various types of cancer, including lung cancer, breast cancer and prostate cancer.
A food rich in flavonoids
Apples, berries, oranges, lemons, bananas, plums, apricots, pomegranates and red grapes.
Tomatoes, cabbage, onions, artichokes, and bell peppers.
- Dill and thyme.
- Leafy green vegetables 3
Leafy vegetables contain many compounds that are effective in maintaining the lungs, and green leafy vegetables in general, and those belonging to the cruciferous family in particular, contain antioxidants that help eliminate harmful toxins.
: From the Crusader family
Cabbage, kale, cauliflower, broccoli and leeks all help cleanse the blood as well as the lungs. It has also been shown that vegetables from the cruciferous family are important for reducing the risk of lung cancer; The "Journal of Nutrition" reported that increasing the amount of cruciferous vegetables may help reduce the risk of lung cancer among non
- Foods that contain omega-3 fatty acids 4
Omega 3 is known for its relationship to cardiovascular health, reducing inflammation and raising mental abilities, but recent clinical studies have shown a new benefit of omega 3, which is its relationship to lung health.
The Journal of the American College of Nutrition published a study that a diet rich in omega-3 helps blood flow through the lungs effectively; Which helps prevent some respiratory and infectious diseases of the respiratory system.
Omega-3 reduces inflammation in the body
: Foods rich in omega-3 fatty acids
Fatty fish such as mackerel, salmon, and tuna.
Seeds and nuts.-
eggs.-
- Vitamin C 5
Vitamin C is one of the most powerful antioxidants that are important for the health of the respiratory system and lungs; Eating foods rich in vitamin C regularly helps rid the body of toxins, and fights the effects of aging.
The lungs are exposed to tobacco smoke and air pollutants that destroy cells and reduce efficiency; But vitamin C has an important and effective role in removing these toxins; It also helps prevent some types of cancer, heart disease, and arthritis.
Include foods rich in vitamin C
Kiwis, citrus fruits (such as oranges, tangerines, and lemons), papaya, strawberries, pineapple, mango, and cantaloupe.
Red pepper (paprika) and cauliflower.
- Foods rich in magnesium 6
Magnesium affects the lung in several ways: - Magnesium
deficiency impairs lung function; And it can lead to complications because it affects the muscles involved in the process of inhalation and exhalation. Magnesium is useful in treating some cases of asthma. It helps to relax the muscles of the bronchioles in the lungs. Magnesium is important for controlling blood pressure and this is necessary for the efficiency of the lungs. In addition to its importance in the prevention of some types of cancer.
: Simple ways to increase food magnesium content
. Over spinach and add pumpkin seeds to your diet.1
. A meal of mackerel weekly with brown rice or lentils.2
. Sweetener with bananas and figs.3
. Do not forget a glass of milk before bed.4
Vitamin D 7-
Unfortunately, the number of deaths from lung cancer in non-smokers each year in the United States alone is approximately 24,000 people; This makes it among the 10 most deadly types of cancer in people who have never smoked; But they were exposed to passive smoking, by causing a mutation in some receptors in the cells, and it was found that these mutations increase in the presence of vitamin D deficiency.
Studies have also shown a link between chronic obstructive pulmonary disease (COPD); vitamin D deficiency; Chronic obstructive pulmonary disease is a term that covers a variety of symptoms such as emphysema, chronic bronchitis, and some forms of asthma, and when vitamin D supplements were taken, this improved COPD symptoms, such as shortness of breath, coughing and excessive phlegm.
Sun exposure is important to get vitamin D
It is necessary to be exposed to the sun daily for at least ten minutes while eating vitamin-rich foods such as fish, eggs and milk.
- Folic acid 8
It has been shown that increasing the intake of foods containing folic acid; It is a member of the vitamin B family, and it may also help protect the lungs from chronic obstructive pulmonary disease, a study of older people with COPD published in the “Asia Pacific Journal of Clinical Nutrition” showed in 2010 that shortness of breath is associated with low dietary folate intake, researchers conclude that increased folate intake can benefit overall lung function.
Foods higher in dietary folate include
Beans, lentils, peas, nuts, okra, and dark vegetables.
- Vitamin B6 for lung health 9
Like folate, vitamin B6 is associated with an optimal efficiency of the lungs, and protection against cancers in general and lung cancer in particular; It was also proven in a sample of 385,000 smokers and non-smokers, that they discovered a lower risk of developing lung cancer in those who had higher levels of B6 in their blood.
: To increase B6 to your diet add
Turkey, beef and tuna.
Pistachios, beans, sunflower seeds and sesame.-
- Garlic 10
Garlic contains allicin, which acts as a powerful natural antibiotic in the body, and can help kill germs that infect the respiratory system and clog the lungs. Some studies have pointed to the role of garlic in preventing lung cancer, and its ability to improve lung damage caused by pollution, smoking and poor air quality.
- Green tea 1 1
Green tea helps expel excess mucus, maintains healthy lungs, fights oxidation, prevents lung cancer, and, like garlic, helps repair lung damage caused by smoking and air pollutants.
- Ginger 12
It is no secret to anyone the importance of prevention and treatment of respiratory problems due to cold or flu. Eating it regularly stimulates the immune system, fights diseases and purifies the lungs of toxins; It is a natural antiseptic and anti-inflammatory as well as inhibiting lung cancer cells at the same time. The power of ginger to reduce inflammation helps to speed up recovery from respiratory infections and reduce the amount of mucus that leads to blockage of the bronchial tubes, which is why it is used to reduce symptoms of asthma and other respiratory diseases.
- Water 13
Drinking water is necessary to maintain the body and lungs to function effectively, dehydration may lead to:
An increase in bronchitis and asthma, in addition to fatigue, -
irritability and joint pain, all of which may affect the breathing process.
Researchers have found that drinking enough water helps fight infections in the lungs, prevents pulmonary disorders, and regulates the distribution of minerals and salts.
If the lungs are so important in our lives, and it is a great blessing that the soul enters and exits without pain or harm; Would it not be more appropriate for us to preserve that grace as long as the means are
? easy and natural
Look at the previous foods and add a new food from each group to your lunch table so that you can get an item from each group; Blessed be a strong and pure lung.
https://www.sehatok.com/%D8%AF%D9%88%D8%A7%D8%A1-%D9%81%D9%8A-%D8%BA%D8%B0%D8%A7%D8%A1/%D8%A3%D8%BA%D8%B0%D9%8A%D8%A9-%D8%AA%D9%86%D9%82%D9%8A-%D8%A7%D9%84%D8%B1%D8%A6%D8%AA%D9%8A%D9%86-%D9%85%D9%86-%D8%A7%D9%84%D8%B3%D9%85%D9%88%D9%85%D8%AA%D8%B9%D8%B1%D9%81-%D8%B9%D9%84%D9%8A%D9%87%D8%A7?fbclid=IwAR3LDFV-asn-fcJd1pnhyR2L1pv9phku1h0Ji423cq5Qu_JbHB6A3xSOliM