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Rachel V Thomas

Want Healthier Lungs? Add More Kale And Spinach To Your Plate, Suggests Study

One extra serving of leafy greens like kale and spinach may be good for your lungs and help you breathe better, according to a study. The secret? It is the vitamin K1 found in leafy green vegetables.

Researchers from Edith Cowan University (ECU) tracked more than 179,000 adults over a decade and found that people who eat more vitamin K1-rich foods such as leafy green vegetables may lower their risk of chronic lung disease and boost lung function. 

“We found that people who ate more vitamin K1-rich green vegetables had better lung function and were less likely to develop COPD,” ECU researcher Chengfeng Li said.

“Just one extra serve of leafy greens like kale, about one and a half to two cups a day, is an achievable way to boost your vitamin K1 intake,” Li added. 

The findings suggest that adding more greens to your plate could help keep your lungs in better shape as you age. 

The study found that those with the highest intake of vitamin K1 had about a 16 per cent lower risk of COPD compared to those eating the least. 

They also had better lung performance, meaning their lungs could hold and move more air, a key sign of good respiratory health. 

“Vitamin K likely activates a protein that protects the lungs’ elastic fibers - the tiny structures that let your lungs expand and contract,” Associate Professor Marc Sim said. 

“When these fibers break down, breathing becomes harder over time. This nutrient may help keep lung tissue flexible and prevent damage,” Sim added. 

Also read: <a href="https://www.healthandme.com/nutrition/cyclospora-parasite-spreads-to-more-us-states-foods-to-avoid-right-now-article-154857522" data-type="tilCustomLink">Cyclospora Parasite Spreads to More US States: Foods to Avoid Right Now</a>

The second type, vitamin K2, showed no benefit for COPD risk, though it was linked to somewhat better lung function at moderate intakes. 

The researchers think the same protective mechanism probably applies to vitamin K2, but any benefit may be masked by what it's eaten alongside. 

K1-rich leafy greens, by contrast, come with their own bonus nutrients like fiber and antioxidants that may boost the effect, while K2's main sources, including processed and red meat, are linked to poorer health outcomes. 

The study also found no link between vitamin K and asthma, suggesting vitamin K may be more relevant for long-term lung damage rather than allergic conditions.

While the boost from greens appears favorable, researchers are clear on one thing: it won’t cancel out smoking. 

“The biggest thing you can do for your lungs is to quit smoking and reduce your exposure to environmental pollution,” Li said. 

“But a healthy diet may still play a supporting role by counteracting some of the damage caused by these harmful factors.” 

“Eating more leafy greens is a simple step that could help support lung health over time.” 

Read More: <a href="https://www.healthandme.com/nutrition/fssai-targets-6-energy-drink-brands-experts-link-them-to-obesity-liver-problems-article-154905780" data-type="tilCustomLink">FSSAI Targets 6 Energy Drink Brands; Experts Link Them to Obesity, Liver Problems</a>

<h2>How To Keep Your Lungs Healthy? </h2>

The World Health Organization data shows that chronic obstructive pulmonary disease (COPD) remains the fourth leading cause of death worldwide. The condition was responsible for an estimated 3.5 million deaths in 2021, according to the latest available global data.

COPD is a common and serious lung disease, and the WHO noted that smoking, indoor and outdoor pollution, and harmful inhalants are among its most significant triggers.

If your breathing feels effortless, steady, and natural, so much so that you barely notice it, your lungs are likely in good shape. To maintain this good lung health, it is essential to: 

<ul><li>maintain a balanced weight, </li><li>eating nutritious food,</li><li>exercise regularly, </li><li>avoiding tobacco, </li><li>avoiding vaping, </li><li>keep away from inhaled irritants.</li></ul>

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One extra serving of leafy greens like kale and spinach may be good for your lungs and help you breathe better, according to a study. The secret? It is the vitamin K1 found in leafy green vegetables.  Researchers from Edith Cowan University (ECU) tracked more than 179,000 adults over a decade and found that people who eat more vitamin K1-rich foods such as leafy green vegetables may lower their risk of chronic lung disease and boost lung function.  “We found that people who ate more vitamin K1-rich green vegetables had better lung function and were less likely to develop COPD,” ECU researcher Chengfeng Li said.  “Just one extra serve of leafy greens like kale, about one and a half to two cups a day, is an achievable way to boost your vitamin K1 intake,” Li added.  What Are The Key Findings The findings suggest that adding more greens to your plate could help keep your lungs in better shape as you age.  The study found that those with the highest intake of vitamin K1 had about a 16 per cent lower risk of COPD compared to those eating the least.  They also had better lung performance, meaning their lungs could hold and move more air, a key sign of good respiratory health.  “Vitamin K likely activates a protein that protects the lungs’ elastic fibers - the tiny structures that let your lungs expand and contract,” Associate Professor Marc Sim said.  “When these fibers break down, breathing becomes harder over time. This nutrient may help keep lung tissue flexible and prevent damage,” Sim added.  Also read: Cyclospora Parasite Spreads to More US States: Foods to Avoid Right NowThe second type, vitamin K2, showed no benefit for COPD risk, though it was linked to somewhat better lung function at moderate intakes.  The researchers think the same protective mechanism probably applies to vitamin K2, but any benefit may be masked by what it's eaten alongside.  K1-rich leafy greens, by contrast, come with their own bonus nutrients like fiber and antioxidants that may boost the effect, while K2's main sources, including processed and red meat, are linked to poorer health outcomes.  The study also found no link between vitamin K and asthma, suggesting vitamin K may be more relevant for long-term lung damage rather than allergic conditions.  Smoking May Dent Benefits  While the boost from greens appears favorable, researchers are clear on one thing: it won’t cancel out smoking.  “The biggest thing you can do for your lungs is to quit smoking and reduce your exposure to environmental pollution,” Li said.  “But a healthy diet may still play a supporting role by counteracting some of the damage caused by these harmful factors.”  “Eating more leafy greens is a simple step that could help support lung health over time.” Read More: FSSAI Targets 6 Energy Drink Brands; Experts Link Them to Obesity, Liver Problems How To Keep Your Lungs Healthy?   The World Health Organization data shows that chronic obstructive pulmonary disease (COPD) remains the fourth leading cause of death worldwide. The condition was responsible for an estimated 3.5 million deaths in 2021, according to the latest available global data. COPD is a common and serious lung disease, and the WHO noted that smoking, indoor and outdoor pollution, and harmful inhalants are among its most significant triggers. If your breathing feels effortless, steady, and natural, so much so that you barely notice it, your lungs are likely in good shape. To maintain this good lung health, it is essential to: maintain a balanced weight, eating nutritious food,exercise regularly, avoiding tobacco, avoiding vaping, keep away from inhaled irritants.

want healthier lungs? add more kale and spinach to your plate, suggests study

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