As autumn arrives, it’s time to focus on lung health. Have you ever considered that your daily diet can help detoxify your lungs and enhance your immunity? Here are ten foods known for their lung-nourishing and anti-inflammatory properties, which can be easily incorporated into your daily routine to improve lung health.
In traditional Chinese medicine, ingredients like white fungus, black fungus, lotus root, turmeric, ginger, goji berries, pears, red dates, walnuts, and honey are believed to nourish the lungs. Modern medicine also recognizes their antioxidant, anti-inflammatory, and immunity-boosting effects.
10 essential foods for lung health
1. White fungus (Tremella)
Also known as snow fungus, white fungus is considered a natural remedy for nourishing the lungs and is especially suitable for dry seasons. Rich in polysaccharides, it has antioxidant properties and enhances immune function.
White fungus and pear soup
- Ingredients: 1 white fungus, 1 pear, a small amount of rock sugar.
- Method: Soak the white fungus and tear it into small pieces. Peel, core, and chop the pear. Cook the white fungus and rock sugar in water for an hour, then add the pear chunks and simmer for a few minutes to make a delicious soup that soothes the throat and lungs.
2. Lotus root
Rich in vitamin C and other antioxidants, lotus root helps clear the lungs and phlegm, boosting immunity.
Stir-fried lotus root with bell peppers
- Ingredients: 2 small sections of lotus root, 1 red and 1 yellow bell pepper, a little minced garlic, and a pinch of salt.
- Method: Slice the lotus root and cut the bell peppers into strips. Sauté the garlic in oil, add the lotus root slices, and stir-fry, adding a little water until slightly translucent. Add the bell peppers and salt, stir-fry for another minute, and turn off the heat.
3. Black fungus (wood ear mushroom)
Black fungus or wood ear mushroom has lung-clearing properties and is rich in iron, fiber, and polysaccharides, which enhance immunity and prevent infections. Studies show that black fungus extract can inhibit lung cancer cell growth and improve lung microbiota.
Cold black fungus salad
- Ingredients: 20 g dried black fungus, half a cucumber, 2 garlic cloves, 15 ml rice vinegar, 30 ml soy sauce, 15 g sugar, 1 tbsp sesame oil, and a pinch of salt.
- Method: Soak the black fungus in water for about two hours, trim the roots, and rinse. Blanch in boiling water for 3 minutes, rinse with cold water, and drain. Mince the garlic, julienne the cucumber, and combine with the fungus. Mix rice vinegar, soy sauce, sugar, and sesame oil in a bowl, pour over the salad, and season with salt to taste.
4. Pears
Pears are the best choice for moisturizing the lungs and relieving dryness. They are rich in vitamin C and antioxidants, reducing phlegm and maintaining lung moisture, especially in dry seasons. Studies indicate that pears are rich in polyphenols and flavonoids, which can alleviate allergies and benefit respiratory conditions like asthma.
Stewed pear with rock sugar
- Ingredients: 1 pear, 10 g rock sugar, and a small amount of goji berries.
- Method: Peel, core, chop the pear, and cook with rock sugar and goji berries in water for 20 minutes.
5. Walnuts
Walnuts have warming properties that soothe coughs and nourish the kidneys. They are rich in Omega-3 fatty acids and polyphenols, which help alleviate lung inflammation. Research shows that elderly individuals who consume 30-60 g of walnuts daily for two years have reduced inflammation markers.
Walnut and red date porridge
- Ingredients: 10 red dates, 10 walnuts, 150 g rice, a little rock sugar.
- Method: Soak the red dates in hot water and remove the pits. Rinse the walnuts. Cook the red dates, walnuts, and rice in a pot with water, boil, then simmer until cooked. Add rock sugar and cook until soft.
6. Ginger
An everyday kitchen staple, ginger warms the body and alleviates coughs. Ginger’s active compound, gingerol, has strong anti-inflammatory properties. Studies show ginger extract can relax airway smooth muscles and reduce inflammation, aiding asthma relief.
Ginger tea
- Ingredients: 20 g ginger, 15 g honey, 500 ml water, 2 slices of lemon.
- Method: Slice the ginger and boil in water for 10 minutes. Strain the tea, pour into a cup, and add honey and lemon slices.
7. Red dates
Red dates are excellent for nourishing the blood and lungs. They are rich in polysaccharides and vitamins, enhancing immunity and protecting the respiratory system.
Red date tea
- Ingredients: 6 red dates, 600 ml hot water.
- Method: Wash and pit the red dates and boil them in hot water for 15 minutes.
8. Turmeric
Turmeric is a spice with significant anti-inflammatory effects, ideal for relieving chronic lung inflammation. Studies show that oral turmeric can significantly reduce lung inflammation and damage.
Turmeric milk
- Ingredients: 1 cup milk, 1 tsp turmeric, a pinch of black pepper, and honey.
- Method: Heat the milk, add turmeric and black pepper, then sweeten with honey. This “golden milk” is warming and beneficial for respiratory health.
9. Honey
Honey is antibacterial and soothing, making it ideal for relieving dry coughs and throat discomfort.
Honey lemon water
- Ingredients: Half a lemon, 1 tbsp honey.
- Method: Clean and slice or juice the lemon, place in a cup, add honey, and adjust to taste. Add warm water (around 60°C) and stir well. Drinking it in the morning is excellent for clearing the lungs and soothing the throat.
10. Goji berries
Goji berries are a traditional Chinese medicine rich in polysaccharides, vitamin C, and carotenoids, effectively protecting lung health and boosting immunity. Research shows goji polysaccharides can inhibit lung cancer cell growth by blocking the cell cycle or inducing apoptosis.
Goji berry tea
- Ingredients: 10 g goji berries, 200 ml hot water.
- Method: Soak the goji berries in hot water for 10 minutes, and drink when the water cools slightly.
These ten ingredients are traditional and commonly found, with modern scientific research validating their benefits. By incorporating these simple recipes into your daily diet, you can enjoy delicious meals while boosting your immunity during the autumn and winter.
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