The lungs are an essential organ needed for respiration, regulating oxygen and carbon dioxide in our bodies. Unfortunately, pollution, smoking, and other environmental hazards can damage the lungs.

Luckily, nature provides specific foods that can help in maintaining healthy lungs. Among the respiratory superfoods is a fruit that can protect and improve your respiratory health.

Introducing the Respiratory Superfood

The respiratory superfood we’re talking about is none other than the orange! Oranges are an excellent source of vitamin C, dietary fiber, and other essential nutrients, making them an ideal fruit for respiratory health.

Furthermore, oranges contain antioxidants, which help reduce inflammation and protect your lungs from harmful toxins.

How Does It Help Your Respiratory System?

In simple terms, oranges strengthen the immune system, thus preventing infections and respiratory illnesses. They protect the delicate lung tissues from oxidative stress and damage, which can result in acute and chronic obstructive pulmonary diseases.

Furthermore, they have anti-inflammatory properties that soothe lung inflammation, alleviate asthma symptoms, and relieve coughing or wheezing.

As a natural source of vitamin C, Oranges help your body in producing white blood cells necessary for fighting off infections and diseases.

It’s an essential nutrient that neutralizes free radicals in the body and protects against respiratory oxidative stress, thus preventing lung cancer. Vitamin C strengthens and improves your immune defense, reducing the chances of respiratory tract infections, bronchitis, or flu.

Other Nutrients Found In Oranges

Aside from vitamin C, oranges contain other essential nutrients that work synergistically to support respiratory health. These include:.

Thiamin
Pantothenic Acid
Folate
Potassium
Vitamin A
Calcium
Phosphorus
Magnesium

All these nutrients help keep your lungs healthy and strong. A daily dose of oranges rich in these nutrients strengthens the respiratory muscles, allowing them to function effectively during exertion.

How to Incorporate Oranges Into Your Diet

Now that we’ve established the benefits of oranges for your respiratory system, here’s how to add them to your diet.

Include orange slices or wedges in fruit salads or yogurt.
Make fresh orange juice and have it in the morning.
Add orange zest to your baking.
Include oranges in your smoothies or protein shakes.
Add orange seasoning to your fish or chicken dishes.

Oranges make an excellent snack, not to mention they are easy to carry around in your bag when you’re on the go. They’re available throughout the year and are reasonably priced, making it easier to incorporate them into your diet.

Who Should Be Eating More Oranges?

We’ve established that oranges protect and strengthen your respiratory system and boost your immunity. Everyone can benefit from these features, but some individuals would benefit more than others as outlined below:.

Smokers: Tobacco smoke causes damage to the lungs, and Vitamin C in oranges enhances the healing of that damage.
Asthmatics: Vitamin C in oranges helps alleviate asthma-related inflammation, reducing the severity of asthma attacks.
COPD patients: Oranges help to reduce inflammation in the airways of people with Chronic Obstructive Pulmonary Disease.
People living in highly industrialized areas: Oranges help protect the lungs from industrial air pollution or other harmful particles found in the air.

The Bottom Line

Oranges are an excellent source of nutrients, but they’re especially beneficial in protecting your respiratory system. They contain antioxidants, vitamin C, and other essential nutrients that help in maintaining healthy and strong lungs.

Including oranges in your diet offers immense benefits and can lower your risk of respiratory diseases. So, the next time you’re considering a snack, grab an orange and enjoy all its lung-protective benefits.