Did you know: You typically reach your peak lung capacity by age 30-35.

The lungs are one of the hardest working organs in your body, and their condition is critical in overall health! Unfortunately, we don’t always breathe in clean air. Pollutants and harmful chemicals affect our respiratory health and increase the risk for certain chronic illnesses like asthma, pneumonia, and bronchitis among others.

But it’s not just the air we breathe that causes a decrease in our lung function over time. What we eat plays a major role as well. Eating a healthy diet can be paramount in the health of your lungs!

1. Green Tea

Tea consumption has been happening for centuries around the globe, and understandably as there are extraordinary benefits from consuming this antioxidant-packed beverage.

Frequent consumption of green tea has shown to have anti-inflammatory effects on the lungs. Catechins, also known as cancer-fighting antioxidants, in numerous studies have shown to mitigate the growth of cancer cells as well as potentially trigger their death.

2. Garlic

It’s not for everyone, but if you can handle its powerful flavor notes, you’ll be doing yourself a favor! Garlic has been used to help combat not just respiratory infections, but other infections including viral infections.

A variety of compounds that are found in garlic show an increase in antiviral activity and are active against certain bacterial infections of the respiratory tract.

3. Grapefruit

Grapefruit is 92% water; ideal for keeping you hydrated. But these pretty pink fruits are also full of antioxidants that can help support the health of your lungs.

Naringin, a flavonoid serving as cell cycle regulators, is found in grapefruit and exhibits increased anti-inflammatory activity in the body.

4. Cruciferous Vegetables

Cabbage, cauliflower, and broccoli contain chlorophyll—a green molecule found in plants—which helps with detoxification and immune system support.

Broccoli more specifically contains sulforaphane, a naturally occurring compound that contributes to the integrity of our cells and their overall defenses against illnesses including those of respiratory nature. It has also been known to combat chronic obstructive pulmonary disease (COPD). (1)

5. Turmeric

Technically a spice, Turmeric is known to be one of nature's greatest medicinal supplements! Turmeric contains curcumin, a polyphenolic compound that is a potent anti-inflammatory and antioxidant.

You can consume turmeric by seasoning dishes or through the popular beverage turmeric milk. But to get all the benefits of turmeric, it’s recommended that you use an organic turmeric supplement. Studies have shown that turmeric supplements help reduce the obstruction of airways in asthma sufferers.

6. Chili Peppers

If you're looking to kick things up a notch, chili peppers are a powerful flavor ingredient with added health benefits. Chili peppers are full of capsaicin, an active component that makes the peppers hot. Capsaicin stimulates the mucus membrane, making mucus thinner and easier to move out of the lungs.

A study published in the Experimental Biology journal found that capsaicin interfered with lung cancer cells in their early stages and suggests that this powerful compound could help combat the metastasis of cancer cells.

7. Spinach

Spinach is rich with lutein, a type of vitamin called a carotenoid that helps fight off free radicals (unstable molecules that damage cells in the body) and lower the risk of lung cancer.

Spinach also contains Folate, a vitamin which has also been shown to reduce the risk of lung cancer.

8. Berries

Berries contain anthocyanins, a class of compounds with powerful antioxidant effects. A diet rich in any foods containing anthocyanins can help preserve the functionality of the lungs, as well as reduce the risk of respiratory illness.

You can’t beat the positive health effects of this yummy fruit!