New research suggests that consuming grapes and other berries offers numerous benefits for the lungs and may help you breathe more easily. So, what are berries, and why are they good for your lungs?
1. What are berries?
Berries are small, soft, and mostly edible fruits. They are called "berries" because they are juicy, making their outer skin appear plump. Berries are usually brightly colored, sweet or sour, and may or may not have seeds. Some commonly consumed berries are blueberries, strawberries, raspberries, and mulberries.
2. Eating berries is beneficial for your health
Berries are known to be rich in vitamins such as A, B2, B6, C, E, K, and K1, along with essential minerals like folate, manganese, iron, copper, selenium, and potassium. Notably, the antioxidants found in berries play a key role in their health benefits, including:
- Boosting immunity and anti-aging
- Preventing and slowing cancer progression
- Promoting gut health
- Treating urinary tract infections
- Providing energy for the body
Recent studies also indicate that consuming more berries can improve lung health. This is due to their high antioxidant content, particularly a type of flavonoid called anthocyanins, which help maintain lung function. Anthocyanins are especially abundant in dark-colored fruits and vegetables such as red grapes and blueberries.
Thus, to protect your lungs from damage, maintain their function, and prevent respiratory diseases, it is essential to include more fruits and vegetables in your diet.
3. Factors that impair lung function
Studies show that the lungs reach their maximum capacity around the age of 30. After this point, lung function gradually declines in all individuals. However, the rate of decline varies depending on several factors, such as:
- Smoking habits
- Physical activity levels
- Exposure to pollution
- Health conditions
- Lifestyle, diet, and nutrition
Additionally, consuming excessive amounts of meat has been linked to a decline in lung function. However, recent research suggests that individuals who eat grapes, along with a variety of dark-colored fruits and berries, may experience a slower decline in lung function compared to those who consume fewer anthocyanin-rich foods. This slower decline already accounted for factors such as smoking and aging.
4. Why do berries and grapes help you breathe easier?
To investigate the link between eating grapes and berries and slowing the lung function decline, a study was conducted. Participants completed dietary questionnaires and underwent lung function tests at the beginning of the study and again after ten years.
The results showed a strong correlation between anthocyanin consumption from fruits and vegetables and lung health—specifically, the more anthocyanins consumed, the healthier the lungs. Foods rich in anthocyanins may protect lung function through their antioxidant and anti-inflammatory properties.
Studies also found that flavonoids appear in lung tissue within hours of eating berries. This suggests that anthocyanin-rich foods, such as grapes and berries, can help shield the lungs from pollutants and harmful factors like cigarette smoke.
Experts recommend that smokers quit this harmful habit, as toxins in cigarette smoke can reduce the effectiveness of antioxidants and anti-inflammatory compounds in protecting lung health.
However, consuming more fruits and vegetables, especially grapes and dark-colored berries, can have positive effects on the lungs—even in individuals who have quit smoking or have never smoked.
Anthocyanins found in grapes and berries have been shown to benefit lung health. In addition to providing the body with powerful antioxidants that fight diseases, these fruits also contain many other healthy compounds.
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