5 food groups that are good for the lungs and increase resistance in cold weather

Cold, dry air dries out the lining of the airways, thereby creating conditions for pathogens to penetrate. According to Dr. Phung Thi Thom, Department of Respiratory Medicine, Tam Anh General Hospital, Hanoi, living in closed spaces and gathering in crowds also causes respiratory diseases such as seasonal flu and respiratory infections caused by respiratory syncytial virus (RSV) to easily break out. Besides vaccination, maintaining a healthy lifestyle, a nutrient-rich diet plays an important role in strengthening immunity and protecting the lungs in winter.

Foods rich in vitamin C

Vitamin C plays a role in supporting the body in strengthening its natural immune barrier, useful in preventing colds, flu, common diseases when the weather gets cold. Vitamin C is found in fruits such as guava, citrus, broccoli, tomatoes, bell peppers, and berries.

Foods rich in vitamin D

Winter is the time when the body is susceptible to vitamin D deficiency due to less exposure to sunlight. Vitamin D supports immune cell response to viruses, thereby reducing the risk and severity of respiratory infections. Foods rich in vitamin D such as fish, eggs, and dairy products.

Foods rich in fiber

Fiber, especially prebiotic fiber, helps nourish beneficial intestinal bacteria, where they concentrate and activate many of the body’s immune cells. When the intestinal microflora is balanced, immune cells function effectively, thereby indirectly supporting the defenses of the respiratory system. Fiber is found in vegetables, fruits, beans, whole grains…

Foods containing unsaturated fats

Unsaturated fats (unsaturated fats) contribute to supporting overall health and immune function. Avocado, fatty fish, pure olive oil… are foods that contain unsaturated fats, helping the body maintain a stable immune state.

Foods contain antioxidants

Some natural spices such as garlic, ginger, turmeric, cinnamon, oregano, rosemary contain many natural antioxidants (allicin, curcumin, polyphenols…), which help reduce oxidative stress and inflammatory reactions in lung tissue – which often increase in cold weather. These spices help protect respiratory cells and strengthen the lungs’ resistance to viruses and bacteria. The warming properties of spices also increase circulation and reduce airway irritation in winter.