健康生活學
燈籠椒竟能降低患肺癌的機率?護肺食物全攻略
2022/09/21
一般而言,肺功能在20-25歲時能維持最佳狀態,並在35歲左右後開始老化。1 步入30歲後,肺功能每年都會下降1%。而在50-80歲期間,肺部組織的彈性也會減退約7%。2 當肺功能減弱,各種肺部疾病便會「趁虛而入」。
要令肺部更健康,除了做運動外,飲食方面也不能忽視。以下為大家介紹一些可增強肺功能及減輕肺部疾病症狀的食物。3 運動飲食雙管齊下,保持肺部健康。
肺部吸取氧氣和排出二氧化碳的代謝過程,無可避免會令肺部逐漸老化,如果沒有好好保養,長年累月會增加患肺部疾病的機會。4,5 因此,建議從食物中攝取足夠具抗氧化和抗炎能力的營養素,包括維他命、脂肪酸、胡蘿蔔素及礦物質:5
維他命
研究證實,維他命C對整體肺功能均有益處,對肺炎和慢性肺病的預防作用尤其明顯。3 一名健康成年男性每日應攝取90毫克維他命C,女性則是75毫克;但吸煙者需要額外攝取35毫克。6 富含優質維他命 C的食物包括:7
- 紅燈籠椒(熟):85.5毫克
- 奇異果:46毫克
*均以50克食物計算
更多富含維他命 C的食物一覽,可參考以下網頁:
香港衛生防護中心健康資訊:https://www.chp.gov.hk/tc/static/90027.html
此外,維他命D及維他命E均有助降低肺部感染機會。建議平日多攝取三文魚、吞拿魚、菠菜及牛油果等食物。8,9
奧米加3 (Omega-3)脂肪酸 10,11
有助降低感染風險,並緩輕長期咳嗽問題。一名健康成年人每日至少攝取250-500毫克Omega-3 脂肪酸。富含 Omega-3 脂肪酸的食物包括三文魚、奇亞籽及核桃等。
β-胡蘿蔔素(Beta carotene)12,13
β-胡蘿蔔素可有效降低患肺癌的機率,對吸煙人士更有幫助。其主要來源是顏色鮮豔的蔬菜水果,例如紅蘿蔔、燈籠椒、哈密瓜等。
礦物質14-16
攝取足夠的鋅和鐵,可有效維護肺功能以及降低患肺病的機會。其中生蠔不僅富含維持肺健康所需的礦物質,還含有吸煙人士體內所缺的B12維他命。
提提大家,若進食只局限於某種對肺部健康有益的食物,只帶來有限的護肺效益。均衡飲食才是維持肺部以及整體健康的基礎。
參考資料:
- American Lung Association. Lung Capacity and Aging. Available at: https://www.lung.org/lung-health-diseases/how-lungs-work/lung-capacity-and-aging. Accessed 2 September 2022.
- Kim, JongWon et al. Aging effects on airflow dynamics and lung function in human bronchioles. PloS one 2017.
- Foteini, Malli et al. Gourgoulianis, Chapter 14 – Diet and Lung Health. Analysis in Nutrition Research Academic Press 2019.
- American Lung Association. Nutrition and COPD. Available at: https://www.lung.org/lung-health-diseases/lung-disease-lookup/copd/living-with-copd/nutrition. Accessed 2 September 2022.
- Romieu I. Nutrition and lung health. Int J Tuberc Lung Dis. 2005.
- National Institutes of Health. Vitamin C. Available at: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Accessed 2 September 2022.
- 香港衛生防護中心. 哪些蔬果含豐富維生素C及纖維?Available at: https://www.chp.gov.hk/tc/static/90027.html. Accessed 2 September 2022.
- 衛生署家庭健康服務. 家長資訊:維生素D. Available at: https://www.fhs.gov.hk/tc_chi/health_info/child/30078.html. Accessed 15 September 2022.
- Harvard Chan. The Nutrition Source. Available at: https://www.hsph.harvard.edu/nutritionsource/vitamin-e/. Accessed 15 September 2022.
- Lemoine S et al. Omega-3 fatty acid intake and prevalent respiratory symptoms among U.S. adults with COPD. Part of Springer Nature 2019.
- Healthline. 12 Foods That Are Very High in Omega-3. Available at: https://www.healthline.com/nutrition/12-omega-3-rich-foods. Accessed 15 September 2022.
- Mayne, S T et al. Dietary beta carotene and lung cancer risk in U.S. Nonsmokers 1994.
- Healthline. Benefits of Beta Carotene and How to Get It. Available at: https://www.healthline.com/health/beta-carotene-benefits. Accessed 15 September 2022.
- Gozzi-Silva SC et al. Immunomodulatory Role of Nutrients: How Can Pulmonary Dysfunctions Improve? Front Nutr 2021.
- Muka T et al. Dietary mineral intake and lung cancer risk: the Rotterdam Study. Eur J Nutr 2017.
- Healthline. The 20 Best Foods for Lung Health. Available at: https://www.healthline.com/nutrition/lung-cleansing-foods#2.-Peppers. Accessed 15 September 2022.
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