PT Health Life – Healthy lungs will help the body avoid many respiratory-related diseases. Certain vitamins and minerals may help promote lung health.
1. Vitamin C
Vitamin C is known as a vitamin that can help strengthen immunity and increase the body’s resistance. Many studies show that vitamin C helps fight some viral and bacterial infections such as pneumonia and other respiratory diseases. Vitamin C may also improve lung function in people with chronic obstructive pulmonary disease (COPD).
The recommended daily intake of vitamin C is 90 milligrams (mg) for men and 75 mg for women.
2. Vitamin D
Research has found that people who take vitamin D supplements are less likely to get lung infections, control asthma symptoms, prevent COPD and help improve people’s lives. Additionally, low vitamin D levels in the body increase the risk of infectious diseases such as flu and COVID-19, both of which can affect lung health.
However, before wanting to supplement vitamin D, patients need to be tested to see if they have vitamin D deficiency or not. From there, doctors will have specific instructions on the amount of vitamin D needed.
Typically, an average daily intake of 600 international units (IU) per day is recommended for adults and 800 IU for people 70 years of age and older.
3. Vitamin A and vitamin E
Some studies show that vitamins A and E can help fight respiratory infections in the body. People who consume foods rich in vitamins A and E, or who take vitamin A and E supplements, are less likely to develop lung infections .
On average, adult men need 900 micrograms (mcg) of vitamin A each day and women 700 mcg. The amount of vitamin E needed for adults is 15 mg/day.
4. Magnesium
Magnesium is a mineral that plays an important role in supporting lung health and function. Magnesium helps relax bronchial smooth muscles (muscles in the main airways of the lungs). When these muscles contract too much, the airway narrows. Relaxing the muscles will improve lung function, helping the patient breathe easier. Magnesium may also reduce inflammation for people with certain lung diseases.
Studies show that people with chronic asthma often have low magnesium levels and that magnesium supplementation will help relax the airways of people with this condition. Magnesium supplements may also protect against loss of lung function in people with COPD and lung cancer.
For adult men, the required amount of magnesium is 400 to 420 mg/day and for adult women is 310 to 320 mg/day.
5. Omega-3 fatty acids
Omega-3 fatty acids are known to reduce inflammation throughout the body, which in turn can support lung health. One study found that people with higher levels of omega-3 fatty acids in their blood had less decline in lung function and a lower risk of hospitalization and death from interstitial lung disease (ILD). At the same time, omega-3s can improve respiratory function and recovery in people with lung damage.
The recommended omega-3 intake for adult men is 1.6 grams (g)/day and for women is 1.1 g/day. In addition, you can supplement omega-3 by eating fish, flaxseeds, chia seeds and some nuts.
Be careful when supplementing vitamins and minerals
Although effective, not everyone can take vitamin and mineral supplements to support lung health.
Some vitamins can interact with current medications or have negative effects on certain health conditions. In addition, supplementing too much with some vitamins can also cause dangerous harm to the body. Therefore, it is best to talk to your doctor before using to get appropriate supplement advice.
Several ways can be applied to maintain lung health:
– Avoid smoking and passive smoking.
– Maintain regular exercise and get enough sleep (7-8 hours/night).
– Have a healthy diet, drink enough water, about 2 liters/day.
– Keep the living environment clean and dry.
– Get regular health checks and follow the correct vaccination schedule.
