Load Up on these Nourishing Foods to Strengthen Lung Health!

Load Up on these Nourishing Foods to Strengthen Lung Health!

“Let food be thy medicine, and let medicine be thy food” stands exceptionally relevant during this COVID-19 season.

It’s also the time to strengthen our lungs in a bid to improve our respiratory system and its functions since the lungs are most affected by this virus if one contracts the condition. With healthy lungs, breathing is easier as our lung capacity can be maximised for the intake of oxygen flow into our bloodstream. Breathing exercises can help to improve lung health, but did you know that nourishing foods can help strengthen your lungs and keep them in tip top condition too?

Find out what lung-strengthening food you can order when shopping for your grocery and be well on your way to maintaining happy, healthy lungs!

Nourishing foods to boost lung health during COVID-19

Besides exercising, skipping smoking and managing stress, a wholesome diet plays an important role towards good general health. Research has shown that nutrition and dietary intake are positively related. If you know someone with medical conditions such as asthma, allergic respiratory diseases or is recovering from COVID-19, did you know that there are foods that are believed to possess lung-nourishing benefits?  

Whole grains

The healthful benefits of brown rice, quinoa, oats and whole-wheat bread and pasta include anti-inflammatory goodness, in addition to the high fibre properties. Loaded with natural antioxidants, Vitamin E and Selenium (these eggs have organic selenium too!), it’s time to switch out your regular white rice with these whole grains.


These are mighty when it comes to high antioxidant levels and phytonutrients and flavonoids called anthocyanin, which are potent antioxidants that help fight free radical damage. Research has shown that increasing the intake of fruit and vegetables offers the benefit of consuming various nutrients like vitamin C, vitamin E, carotenoids and flavonoids. Skip the potato chips and enjoy blueberries and strawberries as they help with cell repair and speed up healing.


Red juicy tomatoes offer the richest source of lycopene, which is linked to positive lung health. Enjoy fresh tomatoes and cherry tomatoes on its own or with salads. Or, blend up some tomato juice that may help to improve airway inflammation, and for those with asthma. In fact, lycopene is also linked to better lung function for young adults, especially those who used to smoke.

Image Source: thehootingpost


Citrus fruits

Studies have also shown that fruits and vegetables are helpful in the management of underlying conditions for COVID-19 high-risk folks. Vitamin C, magnesium and flavonoids are helpful in aiding the body in fighting respiratory tract infections, so fruits that are rich in these vitamins and minerals are great options. Citrus fruits like oranges, lemons, grapefruits, baby tangerines, pomelos, mandarin oranges, kaffir lime and kumquat offer anti-inflammatory and anti-viral goodness which are helpful.

White fungus

In Traditional Chinese Medicine (TCM), your lungs play a key role in ensuring healthy circulation of Qi that facilitates healthy respiration. It is believed that if your lungs Qi is weak, your immunity will be compromised, increasing your risk of falling ill. Likewise, for young children and adults who are often prone to respiratory illnesses such as the common cold, allergic rhinitis, and coughs, TCM physicians point to their immature immune system as a reason. So, according to TCM, what are some foods that can help tonify the lungs?

White fungus is believed to nourish lungs and moisten the airways during drier weather. Try making this popular Chinese soup that is good for strengthening the lungs. A comforting bowl of soup easily made by putting together apples or snow pears, red dates, dried longans, dried figs and goji berries.

TADA Fresh Market Chinese herbs tips: Are you looking for special herbs known to improve coughs, dispel phlegm or relieve heatiness? Find how what Chinese herbs to buy and cook – simply order online and wait for delivery too!

Omega-3 rich foods

Research shows that a diet high in Omega-3 fatty acids may be helpful for patients with chronic obstructive pulmonary disease (COPD). Intake of these healthy fats have been said to help improve lung inflammation, thanks to the DHA levels. Time to order fresh fish online – salmon, tuna, mackerel and sardines!

Foods high in proteins

The American Lung Association advises on beefing up your proteins at least twice a day to maintain strong respiratory muscles. What are some protein-rich foods that are great to eat more of? Plant-based proteins like tofu, tempeh, edamame, peas, chickpeas, lentils, seeds, nuts and beans. Nut options include almonds, cashew, pistachio and peanuts. Nut butters are also excellent sources of proteins! For beans, you can order black beans and black eye beans for soup, green beans to make dessert, soybeans for cooking or making soybean milk. Seeds are plant-based protein sources e,g, chia seeds, flaxseeds (also a superfood that’s high in Omega-3 and antioxidants!), pumpkin seeds and hemp seeds. Don’t forget to order fresh meat for your next grocery delivery! For meat eaters, choose healthy high-protein meat sources like eggs, chicken breast, beef steaks like ribeye and fillet and venison meat

If you’re staying indoors a lot and you’re worried about your immune system, do take steps to boost your immunity. We hope these nourishing food ideas to strengthen your lung health will come in handy in your combat against the viruses! Skip the queue at the Singapore wet markets and simply order fresh seafood, fish, meat, vegetables and fruits online with ease. TADA Fresh Market makes online grocery shopping fuss-free so you can stay safe at home.