Table of contents:
- List of vitamins that keep the respiratory system healthy
- 1. Vitamin C
- 2. Vitamin E
- 3. Vitamin D
- 4. Vitamin A
- In order for the vitamin needs to be fulfilled, pay attention to these tips
Maintaining the health of the respiratory system can be done in various ways. Starting from quitting smoking, reducing exposure to pollution, keeping the house clean, to eating foods that contain vitamins that are good for breathing. What are these vitamins? Come on, take a peek at the list in the following review.
List of vitamins that keep the respiratory system healthy
A healthy respiratory system makes you breathe easier. You can breathe air freely, smell the aroma of cooking, and can do activities without being disturbed by nasal congestion, coughing, or shortness of breath.
In order to keep the respiratory system healthy, you can maintain it by fulfilling vitamin food intake. Here's a list of vitamins that are healthy for your breath.
1. Vitamin C
Vitamin C is a water soluble vitamin that supports a stronger immune system and protects the body's cells from harmful substances. By increasing your dietary intake of vitamin C, you can reduce your risk of developing respiratory problems.
According to a study in the journal Nutrients, vitamin C is very useful for the treatment and prevention of asthma. This vitamin is known to improve lung function, reduce oxidative stress, and reduce tissue damage in the lungs.
Not only supplements, the health benefits of vitamin C for breathing, of course, can also be obtained from food. Examples of foods high in vitamin C that you can choose from are citrus fruits, strawberries, mangoes, kiwi, guava, peppers, and green leafy vegetables.
2. Vitamin E
Apart from vitamin C, vitamin E is also healthy for the respiratory system. Both work together to reduce inflammation in the lungs and reduce oxidative stress in the body.
The same study shows that low vitamin E intake during pregnancy can increase the risk of allergies in the mother and asthma in the baby.
Fortunately, almost all nuts, such as almonds or walnuts, are rich in vitamin E and you can enjoy it in a variety of dishes. Nuts straight or made toppings yogurt and salad.
3. Vitamin D
Vitamin D not only keeps bones healthy, it's also good for the respiratory system. This vitamin is known to protect the body from bacterial infections related to respiratory problems, accelerate wound healing, and support the lungs to work normally.
Children who have asthma are also known to have low vitamin D intake. Likewise, the lack of vitamin D intake during pregnancy.
This can inhibit the development of the fetal lungs and increase the risk of asthma in the child when he is 6 years old.
You can get this breath-healthy vitamin from salmon, eggs, cheese and dairy products.
4. Vitamin A
Vitamin A is a fat-soluble vitamin. In the body, this vitamin is responsible for supporting fetal development, immunity, and cell division.
According to a study conducted by Luiss Torres, vitamin A is needed for lung development, alveolar formation, tissue maintenance and cell regeneration. Vitamin A deficiency is known to increase the risk of developing lung disease.
You can meet your intake of this healthy breathing vitamin from carrots, broccoli, peppers, and eggs.
In order for the vitamin needs to be fulfilled, pay attention to these tips
You can get these vitamins that are healthy for the respiratory system easily from food. However, the condition of the food and its processing can damage the nutritional content, one of which is vitamins.
Choose vegetables, fruit, and other foods that are fresh. Wash it with clean water before you eat or process it. Remember not to overcook the vegetables because the vitamin content will decrease, you should cook them until they are half cooked.
