The Colorful Vegetables That May Help Support Lung Health

When people think about eating for better health, the lungs don’t usually come to mind.

Heart health? Absolutely. Gut health? All the time. But growing research suggests that what you put on your plate may also play a role in how well your lungs function, particularly if you have asthma.

One group of nutrients researchers are paying close attention to are the pigments that give many fruits and vegetables their vibrant orange, yellow, and dark green colors.

What the Research Found

A recent study published in Thorax found that people with asthma who had higher blood levels of vitamin A tended to have better lung function. In adults, higher vitamin D levels were also associated with better lung health and markers of slower biological aging.

The study doesn’t prove that eating more vitamin A-rich foods will improve lung function, and because it focused on people with asthma, the findings may not apply to everyone. Even so, it adds to a growing body of research suggesting that nutrition plays an important role in respiratory health.

Where to Find Vitamin A

The good news is that vitamin A-rich foods are already staples in many healthy diets.

Sweet potatoes, carrots, butternut squash, spinach, kale, and other dark leafy greens are all excellent sources. These colorful vegetables also provide fiber, antioxidants, and a wide range of other nutrients that support overall health.

One other compound worth knowing about is zeaxanthin, a carotenoid found in foods like kale, corn, orange bell peppers, and egg yolks. It’s best known for supporting eye health, but like many plant pigments, it also has antioxidant properties.

Because zeaxanthin is fat-soluble, pairing these foods with healthy fats—such as olive oil, avocado, or nuts—can help your body absorb more of it.

Why Color Matters

Brightly colored fruits and vegetables contain different combinations of vitamins, minerals, and plant compounds, which is one reason dietitians often recommend “eating the rainbow.”

You don’t need to chase one specific nutrient or buy expensive supplements. Simply including more orange, yellow, and dark green vegetables throughout the week is an easy way to increase your intake of many of the nutrients researchers continue to study for healthy aging and disease prevention.

An Easy Place to Start

Adding more colorful vegetables doesn’t have to mean changing your entire diet.

Roast sweet potatoes with dinner, toss spinach into scrambled eggs or pasta, snack on orange bell peppers with hummus, or sauté kale in olive oil as a simple side dish.

The research is still evolving, but one thing is already clear: building meals around colorful vegetables is a habit that’s good for far more than just your lungs.