During seasonal transitions, fluctuating temperatures and humidity can easily damage the respiratory tract, increasing the risk of pneumonia, bronchitis, asthma attacks, and acute exacerbations of chronic obstructive pulmonary disease (COPD).

Master of Science, Doctor Mai Manh Tam, Deputy Head of the Respiratory Department at Tam Anh General Hospital in Hanoi, states that the lungs are directly exposed to the external environment, making them highly sensitive to weather changes, fine dust, bacteria, and viruses. Supplementing with appropriate food groups helps reduce inflammatory responses, improve airway immunity, and support lung tissue recovery.

Rich in vitamin C

Vitamin C enhances the migration of white blood cells to inflamed areas, boosts phagocytic efficiency, and supports the immune system in eliminating bacteria and viruses entering through the respiratory tract. A deficiency in vitamin C can impair the protective capacity of the airway mucous membranes, facilitating the adhesion and deeper penetration of bacteria and viruses.

Individuals need to supplement with approximately 100-200 mg of vitamin C daily to maintain optimal concentrations in cells and tissues. High-dose vitamin C usage requires medical consultation. Since the body cannot synthesize vitamin C, it must be regularly supplied through the daily diet from sources like oranges, mandarins, grapefruits, kiwis, strawberries, guavas, bell peppers, and broccoli.

Fruits and vegetables rich in vitamin C help boost the immune system. Photo created by AI

Rich in vitamin A

Vitamin A plays a crucial role in maintaining and supporting the regeneration of respiratory epithelial membranes, protecting the lungs from airborne pathogens. A deficiency in vitamin A can disrupt the structure of airway epithelium, reduce mucus secretion, and impair local protective capabilities, thereby increasing the risk of respiratory infections.

Vitamin A is abundant in animal liver, eggs, milk, and beta-carotene-rich foods such as carrots, pumpkins, sweet potatoes, and dark green leafy vegetables. Dr. Tam advises prioritizing vitamin A supplementation through natural diets, avoiding self-medication with high-dose supplements due to the risk of accumulation and toxicity.

Rich in vitamin E

Vitamin E helps protect lung tissue from oxidative stress damage, slowing the progression of lung injury. Natural sources of vitamin E include nuts (almonds, sunflower seeds, hazelnuts), vegetable oils (sunflower oil, olive oil, wheat germ oil), avocados, dark green leafy vegetables (spinach), and whole grains.

Rich in vitamin D

Vitamin D maintains immune system activity, helping the body increase its ability to fight respiratory tract infections. In winter, reduced sun exposure can increase the risk of vitamin D deficiency and a higher incidence of influenza.

Fatty fish (salmon, mackerel), cod liver oil, eggs, milk, and fortified dairy products are rich in vitamin D. Individuals should get adequate sun exposure to support the natural synthesis of this vitamin.

Rich in omega-3

Omega-3s are a group of unsaturated fatty acids that regulate inflammatory and immune responses. These nutrients support respiratory health, especially in individuals with chronic respiratory conditions like bronchial asthma or chronic obstructive pulmonary disease.

In people with chronic respiratory diseases, omega-3 deficiency can prolong airway inflammation, increasing the risk of disease flare-ups during seasonal changes. Good sources of omega-3s for lung health include salmon, mackerel, herring, sardines, flaxseeds, chia seeds, and walnuts.

Rich in protein

Protein is an essential component in cell regeneration and supports lung tissue recovery after infection. When suffering from inflammatory respiratory diseases like pneumonia or bronchitis, lung tissue is damaged, and the body's protein requirements increase. Protein deficiency can slow recovery and weaken respiratory muscles.

Healthy protein sources include lean meat, fish, eggs, low-fat milk, tofu, and soybeans. Elderly individuals and those with diabetes or metabolic disorders should prioritize easily digestible, low saturated fat protein sources to minimize impacts on blood sugar and cardiovascular health.

Rich in antioxidants

During seasonal transitions or when air pollution increases, fine dust can penetrate deep into the alveoli, causing oxidative stress and activating inflammatory responses in the lungs. Antioxidants like flavonoids and polyphenols help neutralize free radicals, contributing to reduced lung cell damage. Green tea, berries, apples, grapes, onions, and garlic are rich in antioxidants. Additionally, garlic contains sulfur compounds with antibacterial properties.

Dr. Tam advises limiting alcohol, fried foods, and high-salt foods as they can increase inflammatory responses, cause water retention, and lead to shortness of breath. If prolonged coughing, wheezing, difficulty breathing, fever, or chest tightness occur, patients should seek medical attention promptly.

Ha Nhung