Common sense says that a healthy diet helps children and teenagers develop into healthy adults. A recent study from the Harvard School of Public Health focused on lung performance and diet in teenagers and found that certain nutritional deficiencies can lead to asthma, coughing, and wheezing.
More than two thousand teens from the United States and Canada were surveyed. Many of the teenagers surveyed did not get the USDA recommended amount of fruits and vegetables in their diets. Only eleven percent of teens surveyed took a daily vitamin supplement. The teens with the worst diets — those who didn’t get enough of the nutrients found in fish, fruits, vegetables, nuts, and vegetable oils — were more likely to have asthma and underperforming lungs.
To break down the results even further:
- Teenagers who do not get enough vitamin C in their diets tend to have weaker lungs than those who do.
- Teenagers who do not get enough vitamin E in their diets are more likely to have asthma than teens who do.
The survey results suggest that the recommended dose of these vitamins for teens may be too low. The antioxidant properties of vitamin C and vitamin E can help protect the cells that line the lungs.
More than eighty percent of teens in the study were getting most of their vitamin C from drinking fruit punch. Not the best source, a spokesperson for the study said, but better than nothing. Enriched foods and juices are a good source for essential vitamins and minerals, but eating the fruits and vegetables themselves may be even better for you.
Lower levels of omega-3 fatty acids in a teenager’s diet can also contribute to respiratory issues. Even moderate amounts of omega-3 fatty acids are enough to help protect the lungs by counteracting inflammation. The best source for omega-3 fatty acids is fish, but these good fats can also be found in walnuts, flaxseed oil, and even some green vegetables.
Smoking is another contributing factor to respiratory issues in teens. Approximately a quarter of the teens in the survey were smokers. Couple smoking with a lack of vitamins and other nutrients in the diet and the chances of respiratory problems goes up even more.