Food rich in antioxidants for healthy lung – Dr. dr. Luciana Sutanto, MS, SpGK.

Things to contribute a healthy lung.

Pencemaran udara dapat mengakibatkan gangguan kesehatan, gangguan yang terjadi di otak,  saluran cerna, sistem reproduksi, mata, tenggorokan, jantung dan paru.  Dampak yang ditimbulkan di antaranya ganguan pertumbuhan dan kecerdasan, mual, lesu, nafsu makan turun, gangguan kesuburan, iritasi dan peradangan mata, radang tenggorokan, kekurangan oksigen di darah serta flek pada paru, serta asma.

Polutan akan secara langsung menyebabkan gangguan pada paru, oleh karenanya mencegah paparan polutan akan menurunkan risiko gangguan kesehatan, misalnya dengan menghindari tempat-tempat yang tinggi polutan, yaitu jalan raya, dan lingkungan berasap termasuk asap rokok. Mengenakan masker juga sangat bemanfaat mencegah terhirupnya polutan masuk ke saluran napas.

Food rich in antioxidants for healthy lung.

Polutan yang dihirup (asap rokok dan polutan lain) merupakan oksidan, yaitu elektron yang  mengakibatkan keadaan stres oksidatif yang merusak sel tubuh. Stres oksidatif dapat ditekan dengan adanya keseimbangan antioksidan, sehingga kerusakan sel dapat dicegah.  Meskipun demikian, konsumsi antioksidan berlebihan dari suplemen dosis tinggi akan mengubah sifat antioksidan menjadi prooksidan yang merusak sel.

Berbagai zat gizi mempunyai sifat antioksidan yang bermanfaat mencegah kerusakan sel tubuh, misalnya vitamin A, C, E, beta karoten, likopen, dan selenium.  Antioksidan yang terdapat di makanan aman dikonsumsi karena kandungannya terbatas.

• Vitamin A banyak didapatkan di susu, mentega, telur, dan hati.
• Vitamin C banyak didapatkan di sebagian besar buah dan sayuran.
• Vitamin E banyak didapatkan di beberapa jenis kacang-kacangan dan biji-bijian, misalnya, kacang tanah, almond, hazelnut, dan biji bunga matahari.
• Beta karoten banyak dijumpai di buah dan sayuran berwarna cerah, misalnya pepaya, mangga, melon, wortel, brokoli, labu siam, ubi jalar, bayam, dan kangkung.
• Likopen banyak dijumpai di buah dan sayuran berwarna merah, misalnya tomat, jeruk bali merah muda, dan semangka.
• Selenium banyak dijumpai di pasta, roti, jagung, gandum, nasi, daging sapi, ikan, ayam, kacang polong, telur, dan keju.

Dengan mengonsumsi makanan bervariasi berdasarkan gizi seimbang, diharapkan tubuh mendapatkan berbagai zat gizi lengkap, termasuk antioksidan, sehingga kesehatan dapat terjaga termasuk kesehatan paru Anda.

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Things to contribute a healthy lung.

Air pollutions can cause health problems.  The health problems can occur in the brain, digestive tract, reproductive system, eyes, throat, heart and lungs. The impacts include impaired growth and intelligence, nausea, lethargy, decreased appetite, impaired fertility, irritation and inflammation of the eyes, sore throat, asthma, lack of oxygen in the blood and spots on the lungs.

Pollutants will directly cause lung disorders, therefore preventing exposure to pollutants will reduce the risk of health problems. Places that are high in pollutants such as road and smoky environments including cigarette smoke. Wearing a mask also very beneficial to prevent the inhalation of pollutants into the respiratory tract.

Food rich in antioxidants for healthy lung.

Inhaled pollutants (cigarette smoke and other pollutants) are oxidants i.e electrons that cause oxidative stress condition that will damage body cells. Oxidative stress can be suppressed by antioxidants, so that cell damage can be prevented. However, excessive consumption of antioxidants from high-dose supplements will change the nature of antioxidant to pro-oxidants which causes cell damage.

Various nutrients have antioxidant properties that are useful for preventing damage to body cells, such as vitamins A, C, E, beta carotene, lycopene, and selenium. Antioxidants contained in food are safe for consumption because of their limited content.

• Vitamin A is found in milk, butter, eggs, and liver.
• Vitamin C is found in most fruits and vegetables.
• Vitamin E is found in many types of nuts and seeds, for example, peanuts, almonds, hazelnuts, and sunflower seeds.
• Beta carotene is found in brightly colored fruits and vegetables, such as papaya, mango, melon, carrot, broccoli, chayote, sweet potato, spinach, and kale.
• Lycopene is commonly found in red fruits and vegetables, such as tomatoes, pink grapefruit, and watermelon.
• Selenium is found in pasta, bread, corn, wheat, rice, beef, fish, chicken, peas, eggs, and cheese.

By eating varied foods based on balanced nutrition, our body will get complete nutrients, including antioxidants.  With this, our health can be maintained, including the health of your lungs.