Since yesterday (23rd), yellow dust from China has been pouring into Korea, leading to bad air quality. Yellow dust and fine dust not only attack the throat and bronchi, but also threaten lung health. When we inhale, air enters through the nose, passes through the pharynx, larynx, and bronchi to reach the alveoli. Normal-sized dust is filtered by nose hair and bronchi, but fine dust can enter the lungs and cause various diseases.
To protect the respiratory system, it is important to reduce outdoor activities and wear a mask when going out, but food management is also important. Certain nutrients and foods improve lung function and help with respiratory problems.
◆ Apple
There is a research result that regularly eating apples, which are commonly found in marts, helps lung function. Apples are rich in pectin, a dietary fiber, which not only keeps the intestines healthy, but also has a lot of beta-carotene, which acts as an antioxidant. In a study of 2,512 males aged 45 to 59 in the UK, it was confirmed that those who ate 5 or more apples a week had significantly higher FEV1 (forced expiratory volume in 1 second) than those who did not. FEV1 is the amount of air that comes out in the first second of exhaling vigorously, and is an indicator that can check lung function. The lower the FEV1 level, the worse the lungs are, such as asthma.
◆ Turmeric
Turmeric, the yellow component of curry, is widely known to prevent inflammation and prevent cancer. According to a study that analyzed the effects of turmeric on lung function in 2478 Asian men with an average age of 66, turmeric powder improves lung capacity. The same goes for those who have smoked. Among those whose lung health deteriorated due to smoking, those who ate curry had better lung health indicators than those who did not eat curry.
◆ Brazil nuts
Brazil nuts are rich in selenium as well as unsaturated fatty acids that are beneficial for cardiovascular disease. Selenium is an antioxidant nutrient that suppresses inflammation by reducing oxidative stress. Studies have shown that eating a lot of selenium can prevent lung cancer and alleviate asthma symptoms. However, it is good to eat 1-2 Brazil nuts a day. Taking too much selenium can cause stomach aches or nausea.
◆ Nitrate-rich foods such as beets and chard
Beets, chard, and spinach are rich in nitrates. Nitrate relaxes blood vessels and helps blood flow. It is beneficial for lung health as well as blood pressure health. A research team from Uppsala University in Sweden analyzed pulmonary arterial hypertension patients with high blood pressure in the pulmonary artery (the artery that supplies blood to the lungs) and found that consuming beet juice for 7 days improved lung capacity. In addition, patients with nitrite levels above 30% significantly increased their oxygen consumption.