Struggling to breathe in polluted air? Experts claim these natural foods could be your lungs' best defence

Over 14 per cent of Indians aged 45 and above may be affected by obstructive lung disease, according to a major analysis from the Longitudinal Ageing Study in India (LASI). This large-scale, nationally representative study, covering over 31,000 adults who underwent spirometry testing, highlights the growing burden of chronic respiratory conditions in the country.

The findings, published in PLOS One, suggest that men are more likely than women to be affected, and prevalence increases with age.

Despite this significant disease load, awareness remains alarmingly low: only about 12 per cent of men and 11 per cent of women with the condition reported a prior diagnosis. Researchers stressed the urgent need for nationwide awareness campaigns and data-driven approaches to address this rising public health concern.

Risk factors vary across India. Smoking prevalence reaches nearly 30 per cent in northern states but only 14 per cent in the west. Reliance on unclean cooking fuel, another major contributor, is lowest in the south (about 30 per cent) and highest in the north-east (over 65 per cent).

Whilst smoking cessation, cleaner cooking fuels and pollution control are critical strategies, growing evidence shows that nutrition also plays a profound role in lung function and resilience.

How Diet Shapes Lung Health

The lungs are constantly exposed to oxygen, pollutants and microbes, making them particularly vulnerable to oxidative stress and inflammation. Diets rich in antioxidants and anti-inflammatory nutrients can protect delicate airway tissues, support immune defences, and slow disease progression. Conversely, diets dominated by processed foods, added sugars and unhealthy fats are linked with faster respiratory decline.

Key Nutrients

Antioxidant vitamins (C, E, A/ß-carotene):

Found in citrus fruits, peppers, leafy greens and carrots, these neutralise harmful free radicals. Vitamin C, in particular, is linked with milder respiratory infections, while vitamin E supports immune balance in conditions such as asthma and COPD.

Vitamin D:

Essential for immune regulation in the lungs. Adequate vitamin D, from safe sun exposure, fortified foods or supplements, is associated with fewer asthma attacks, reduced COPD flare-ups and lower risk of pneumonia.

Omega-3 fatty acids:

Present in oily fish (salmon, mackerel, sardines), walnuts and flaxseeds, these fats generate compounds that resolve inflammation. Studies show they can reduce lung inflammation and improve function, particularly in asthma and COPD.

Magnesium, zinc and selenium:

Magnesium (from whole grains, nuts and beans) helps relax airway muscles, while zinc and selenium (from seafood, legumes and seeds) support antioxidant defences. Higher blood levels of these minerals are consistently linked with better lung capacity.

Fibre and plant compounds:

A high-fibre diet from whole grains, beans, fruits and vegetables reduces systemic inflammation and improves lung performance. Polyphenols and flavonoids, abundant in berries, red cabbage and green tea, may even slow lung function decline.

Beneficial Foods for the Lungs

Fruits and vegetables: A colourful plate supplies antioxidants, fibre and anti-inflammatory compounds. Tomatoes, berries, cruciferous vegetables and citrus fruits are especially valuable.
Whole grains and legumes: Oats, brown rice, lentils and beans support healthy gut bacteria and reduce inflammation, indirectly benefiting the lungs.
Healthy fats: Incorporate oily fish twice a week, olive oil, avocados, nuts and seeds for their omega-3 and magnesium content.
Lean protein: Choose poultry, fish, soy or pulses to maintain respiratory muscle strength.
Adequate hydration: Water and herbal teas help thin mucus and keep airways clear.

Foods to Limit

Processed and fried foods: Often high in trans fats and refined carbohydrates, these accelerate inflammation and lung decline.
Processed meats: Sausages, bacon and deli meats contain nitrates that worsen COPD outcomes.
Excess salt and sugar: High sodium can exacerbate breathlessness, while sugary foods weaken immunity.
Trigger foods: Some individuals may react to sulphites (in dried fruit, wine, pickled foods) or experience increased mucus with dairy, personal monitoring is key.

Nutrition in Asthma and COPD

Asthma: Maintaining a healthy weight is vital, as obesity worsens symptoms. A Mediterranean-style diet rich in fruit, vegetables, fish and olive oil has been shown to reduce asthma attacks and medication needs. Vitamin D sufficiency and omega-3 intake may further improve control.

COPD: Anti-inflammatory foods help ease chronic airway swelling, while adequate protein and calories prevent muscle wasting. Patients who are underweight benefit from small, frequent meals and protein-rich snacks, whereas those overweight should aim for gradual reduction to ease the load on the lungs.

Diet and Infection Defence

Good nutrition also strengthens resistance to respiratory infections such as pneumonia and bronchitis. Vitamins C and D, along with zinc and selenium, support immune function, while protein-rich diets aid recovery. During illness, soups, broths and hydrating fluids help clear mucus, while alcohol and heavily processed foods should be avoided.

Inputs from PTI