In today’s fast-paced industrialized world, the levels of pollution are alarmingly high, due to numerous impurities clogging the atmosphere. The air we breathe is filled with myriad dirt, germ and dust particles, apart from pollen and other allergy-inducing substances. Needless to say, respiratory illnesses like asthma, bronchitis and COPD are on the rise and the vital segments of the body which take in this contaminated air - the lungs - need to be safeguarded. Also Read: World COPD Day 2019: Simple Ways To Breathe Easy And Increase Lung Power
Lungs, which are soft, air-filled organs, situated on both sides of the chest, perform the crucial function of taking in ample oxygen for supplying to red blood cells in the body, which in turn facilitates healthy blood circulation. They also aid the body in getting rid of carbon dioxide gas, by means of breathing out, thus preventing its accumulation within the system.
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Preservation of lung function can be accomplished by following a healthy, balanced diet and engaging in regular exercise. Steering clear of processed junk food, high on oil, unhealthy fats and sugars further promotes lung capacity and regulates normal breathing.
A diet that supplements routine lung activity and fosters dynamic respiration should include fruits, vegetables, herbs, nuts and spices, that are suffused with ample antioxidants, vitamins and minerals. And if you think this involves hours of complex cooking in the kitchen, worry no more.
Here are two tasty, nourishing lung-healthy recipes, which you can easily prepare at home. Guaranteed, they will uplift respiratory action and nurture easy breathing, all the while shielding you and your family from chronic and seasonal respiratory diseases.
Spiced Mango Orange Smoothie
Both mangoes and oranges are a ubiquitous summer bounty, blessed with umpteen beneficial components, that significantly uplift lung function and lessen the risk of acquiring breathing difficulties. Consuming this energizing smoothie infused with herbs and spices immensely elevates respiration processes in the body.
Ingredients:
1 small, ripe mango
1 medium-sized orange
1 piece ginger, about 2 inches long
1 red chilli
2 tbsp honey
3 tsp lemon juice
4 – 5 mint leaves
Method:
Peel the orange, remove the seeds and cut it into small pieces.
Remove the skin of the mango and slice it into even portions.
Skin and grate the ginger into fine fragments.
In a juicer, blend the orange, mango, ginger, red chilli and honey, along with lemon juice and crushed ice, to obtain a homogenous mix.
Pour the spiced mango orange smoothie into a glass, top it off with some fresh mint leaves and enjoy as a chilled evening drink.
Nutrition:
Mango is imbued with the goodness of the potent antioxidant mangiferin, that confers useful anti-allergic and anticancer traits, preventing lung cancer. Thanks to the vast reserves of the flavonoid naringenin as well as vitamin C, oranges provide relief from asthma symptoms. Red chilli is a powerhouse of capsaicin and ginger consists of gingerol, two valuable plant compounds that stimulate protective mucous secretions and lower inflammation in the lungs. Honey and lemon juice are prized for their antibacterial properties, instantly remedying cough and cold. Also Check Out: Honey And Its Various Avatars For Therapeutic Benefits - Infographic
Roasted Mixed Vegetable Salad
Having a bright and colourful medley of moist farm vegetables, as an accompaniment with lunch or dinner, is the perfect way to ensure healthy lung development in children as well as in adults. Roasting garden-fresh veggies with aromatic condiments further enhances their flavour, besides making them a delicious and wholesome indulgence.
Ingredients:
1 medium onion, chopped in a circular manner
5 – 6 garlic cloves, shredded into tiny bits
4 carrots, cut lengthwise
3 tomatoes, sliced evenly
2 tbsp olive oil
Salt, as per taste
4 tsp pepper
Method:
Preheat the oven to 4500 Fahrenheit.
In a large bowl, mix the cut pieces of carrots, tomatoes, onions, garlic with olive oil, adding some salt and pepper.
Place the veggies in a baking tray and roast them for 30 minutes, until they turn brown and tender, with mildly shrivelled edges.
Remove the roasted vegetables from the oven, allow it to cool down for a few minutes and serve hot, as a crunchy side with meals.
Nutrition:
Garlic, being inherently rich in phytochemicals that stimulate the synthesis of glutathione in the body, flushes out toxins in the lungs. Onions contain generous amounts of quercetin, a natural antihistamine, which pacifies nasal congestion, sneezing and rhinitis. Renowned for their noteworthy quantities of vitamin A in the form of the powerful antioxidant beta carotene, carrots efficiently remove harmful free radicals from tubular passages in the nose, lungs and chest. Tomatoes assist in mending irregular breathing patterns, by easing tightness in the chest and slowing down the decline of lung function.
