Over 35 million Americans have a preventable and treatable lung disease. Lung illnesses are infections that affect the proper functioning of the lung. These diseases include asthma, chronic obstructive pulmonary disease (COPD), lung cancer, bronchitis, pneumonia, influenza, bronchiectasis, pulmonary fibrosis, and pulmonary edema. One easy way to maintain good lung health is by consuming nutritious food such as these:

1. Dark leafy greens
Greens like swiss chard, kale, and spinach are rich sources of magnesium, iron, potassium, and carotenoids. Magnesium prevents inflammation and airways restrictions. On the other hand, carotenoids act as antioxidants and remove free radicals that could damage the lungs. Based on a study, intake of green, leafy, and carotenoid-rich vegetables reduce the risks of lung cancer. There are many ways to add green leafy vegetables to your diet. Make a salad and add small tender leafy greens like lettuce. For greens with large rough leaves like collards or kales, add them to your favorite soup dish. You can also chop, stir fry, or steam the greens.

2. Fatty fish
Fatty fish—like salmon, tuna, and mackerel—contain high omega-3 fatty acids that have anti-inflammatory properties. Consuming fatty fish at least twice a week can significantly decrease lung inflammation for children with asthma. The omega-3 fatty acids help clear a bacteria known as the Nontypeable Haemophilus influenzae (NTHi) that causes lung inflammation diseases. One major symptom of COPD is inflammation which is commonly treated with anti-inflammatories. However, these medications increase the risk of secondary bacterial infection, making fish’s omega-3 a safer alternative. It also has the potential to treat pneumonia and bronchitis.

3. Tomatoes
A diet rich in tomatoes can help restore lung functions, especially for ex-smokers. They contain vitamin C, high beta-carotene, and lycopene. Lycopene is an antioxidant that helps prevent airway inflammation and keeps asthma and other respiratory illnesses at bay. Beta-carotene is what reduces the loss of lung function. Adults who consume more than two tomatoes daily have a slower lung decline compared to those who consume less. There is also evidence linking lycopene to lung cancer prevention. Cooking a tomato increases lycopene content by about five or six times.

4. Oysters
Oysters are rich in zinc, Vitamins D, B12, and selenium, which are vital for good lung health. Selenium is an anti-inflammatory that helps reduce asthma-related symptoms. Asthmatic patients with high selenium levels experience better lung function. Vitamin B and Zinc may also benefit ex-smokers. Smoking interferes with vitamin B12 metabolism, lowering its level. Vitamin B12 is usually in large quantities in oysters which helps create a balance. High zinc intake reduces the risk of smoking-associated COPD.

5. Pumpkin
Pumpkins have high levels of carotenoids that have anti-inflammatory and antioxidant properties. These help increase lung capacity, especially for smokers. Smoking usually decreases the antioxidant defense system’s activity, which can lead to oxidative stress causing lung damage. Antioxidants help improve lung function and protect against the progression of COPD. The beta-carotene in pumpkins protects the respiratory mucosa and improves airway resistance which helps relieve asthma and bronchitis symptoms. Consuming foods rich in carotenoids may increase lung function for older adults.

Smoking, air pollution, radon, and asbestos exposure are some causes of lung disease. You can protect your lungs from damage and even improve symptoms of lung disease by consuming a nutrient-rich diet.