Restorative Autumn Wellness Guide: Holistic Lung & Vitality Support

Seasonal Nutrition, Herbs, and Recipes for Healthy Lungs

Healing Foods:

Rich in phytonutrients, and other immune supporting foods high in the ACESZ: Vitamin A, C, E, Selenium, and Zinc to support support immune system and lung health.

  • Oranges

  • Carrots

  • Bell Peppers

  • Pumpkin

  • Winter Squash

  • Rice

  • Seeds, specifically Flax seeds, Sesame seeds, & Tahini function as a demulcent to clear the lungs  

  • Brazil Nuts, excellent source of Selenium

  • Cayenne & Black Pepper strengthen and tone the lungs

  • Alliums, Onions, & Garlic for clearing, immune support

  • Sea Vegetables as source of trace minerals

  • Fermented soy, such as miso, tempeh, natto

  • Full fat dairy, as tolerated, is rich in true Vitamin A and D. Cultured sheep yogurt and cottage cheese is an excellent source. Other sources of immune supporting Vitamin D include eggs, medicinal mushrooms, cold water fatty fish, and plenty of sunshine (best source). If low, consider supplementing.

 

Featured Functional Foods for Lung Support on MKN store:

 

Healing Herbs:

Most can be enjoyed as tea, gently incorporated to your daily routine to support healthy lung functioning. Tincture or capsule dosage as recommended by health professional. Please reach out with any questions.

  • Chamomile tea, calming and reduces irritation

  • Echinacea tea or tincture, supports immune system

  • Holy Basil tea or tincture, adaptogenic stress reducer

  • Marshmallow Root tea, demulcent to soothe sensitive mucous membranes

  • Medicinal Mushrooms, reishi, shiitake, and maitake for immune support, culinary or tincture

  • Mullein tea or tincture, lung support with dry or wet cough

  • Thyme culinary or tea, anti-septic expectorant, cleansing

  • Turmeric culinary or tea, anti-inflammatory, try in Golden Milk

  • Green tea, matcha or loose leaf, immune support

  • Boswellia serrata, also known as Frankincense, capsule up to 300 mg 3x/ day or tincture

  • Licorice root possesses anti-inflammatory and anti-allergic properties, an expectorant. Naturally sweet and delicious as tea. Can also take powdered root capsules (1–2 g); or tincture 1:1 fluid extract (2–4 ml); 4:1 solid (dry powdered) extract (200–500 mg). **Long-term use contraindicated with high blood pressure, if pregnant, breast feeding, or takings corticosteroids. 

 

Featured teas and products for Lung Support on MKN store:

 

Diffuse: Herbal essential oils that can be added to a bath, atomizer, or humidifier (4–6 drops). *Please check individual safety level to use around small children and pets. Recommended to use in room that sensitive groups do not have access to, ex: bathroom, bedroom, kitchen. **Do not ingest essential oils, unless specifically recommended for individual use from health professional.  
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  • Elecampane (Inula helenium) 


  • Frankincense (Boswellia serrata) 


  • Lavender (Lavandula augustifolia) 


  • Mint (Lamiaceae spp.)


  • Sage (Salvia spp.) 


  • Thyme (Thymus vulgaris)

 Featured Essential Oils MKN Store:

 

See all Herbal and Functional Food supplement recommendations

for Lung & Immune Support on MKN’s Fullscript Store.

15% Off Verified Orders.

Lifestyle Recommendations

Indoor Care:

  • It is important to stay hydrated to support detox systems and mucous membranes.

  • We recommend an air purifier with certified HEPA filter for your living space.

  • Keep windows and doors closed when possible.

  • Diffuse the above recommended essential oils appropriately.

  • Consider adding some air purifying plants to your home, as recommended by Sloat Gardens.


Outdoor Care:

  • Wear an N-95 Mask when possible

  • Reduce outdoor exercise, especially high respiratory movement like running and biking.


Seasonal Recipes for Lung & Immune System Support:

Drink healing teas, lots of soup, and include recipes with the above mentioned seasonal ingredients.

Flax Seed Crackers: https://downshiftology.com/recipes/ultimate-seed-crackers/  

Persimmon Burrata Salad: https://bojongourmet.com/persimmon-pomegranate-salad-burrata-pistachio-dukkah/

Golden Carrot Miso soup: https://simple-veganista.com/carrot-miso-soup/

Pumpkin Broth with Sob, Shiitake, & Seaweed: https://www.mynewroots.org/site/2016/11/pumpkin-miso-broth-soba/

Acorn Squash with Maple Brazil Nuts or Pecans: https://recipeforperfection.com/maple-butter-roasted-acorn-squash-pecans/

Slow Roast Bell Peppers with Walnut Relish: https://www.womansday.com/food-recipes/food-drinks/a30393734/slow-roasted-orange-bell-peppers-with-walnut-relish-recipe/

Brussel Sprout Hazelnut Date Salad: https://www.feastingathome.com/brussel-sprouts-slaw-with-hazelnuts-and-dates/

Butternut Squash Risotto: https://cookieandkate.com/roasted-butternut-squash-risotto/

Slow Roast Salmon with Lemon & Thyme: https://www.epicurious.com/recipes/food/views/slow-baked-salmon-with-lemon-and-thyme-365151

Red Wine Poached Pears: https://food52.com/recipes/25190-red-wine-poached-pears

These recommendations are for educational purposes. They are not meant to replace the guidance of a qualified health professional. Please reach out to Megan for individual care.

Megan KnippComment