3 Superfoods for Your Lungs: Eat More After Autumn Begins to Nourish and Moisturize Your Lungs!

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Autumn has arrived! The notorious "autumn dryness" is right on schedule. Our ancestors knew it well—autumn’s metallic energy specifically targets our lungs. The lungs govern the skin and body hair, and they’re delicate organs that despise dryness. If we don’t take good care of them during this season, unwelcome guests like coughing and scratchy throats will inevitably show up.

Here are three autumn superfoods that form the "golden trio" for lung health—hydrating, nourishing, and packed with benefits. Strengthening lung energy now ensures a comfortable transition into winter. These "three treasures for lung nourishment" should definitely make it onto your dining table after the start of autumn.

1. Lotus Root: The "Moisturizing Miracle" from the Mud

Don’t let its muddy origins fool you—once cleaned, lotus root is crisp, juicy, and translucent! Eaten raw, it’s sweet and refreshing; cooked, it becomes soft and starchy. Best of all, it has a neutral nature, excelling at promoting fluid production, combating dryness, and strengthening the spleen and stomach. For lungs irritated by autumn dryness, it’s a godsend. Plus, its high dietary fiber and vitamin C content are an added bonus. When buying lotus root, remember: choose the starchy variety for soups (it turns creamy when cooked) and the crisp kind for stir-fries or salads (for that satisfying crunch).

Recommended Recipe: Stir-Fried Lotus Root with Shrimp

1. Prep the ingredients: Cut lotus root into strips and blanch briefly (to retain crispness and prevent discoloration). Marinate fresh shrimp with cooking wine, salt, and starch, then stir-fry until just cooked and set aside.

2. Stir-fry: Heat oil in a wok, sauté garlic slices until fragrant, then add lotus root and stir-fry. Toss in the shrimp and chopped young garlic shoots. Stir-fry on high heat, seasoning with salt and a splash of light soy sauce for umami. Remove from heat once the garlic shoots release their aroma.

Review: Crisp lotus root, bouncy shrimp, and fragrant garlic shoots make this dish a refreshing autumn delight—comforting and delicious!

2. Water Chestnut: The "Underground Pear" for Sweet Protection

Don’t judge this little round, black-coated gem by its appearance—inside lies snow-white, crunchy flesh brimming with juice, earning it the nickname "underground pear." Naturally cooling, water chestnuts excel at clearing heat, dissolving phlegm, and quenching thirst when eaten raw. Cooked, they become gentler, aiding digestion and appetite. They’re the perfect little guardians against autumn’s dry coughs and parched throats.

Recommended Recipe: Stir-Fried Water Chestnuts with Carrots and Black Fungus

1. Prep the ingredients: Peel and slice water chestnuts; slice carrots; soak and tear dried black fungus into small pieces.

2. Stir-fry: Heat oil in a pan, stir-fry carrot slices until slightly soft. Add black fungus and water chestnuts, tossing together. Splash in a little water to prevent drying, then season with salt and a dash of oyster sauce (or light soy sauce). Cook until all ingredients are tender and flavorful.

Review: The sweet crunch of water chestnuts, the mild sweetness of carrots, and the smooth texture of black fungus create a visually appealing and lung-nourishing dish.

3. Silver Ear Fungus: The "People’s Bird’s Nest" for Gentle Nourishment

No discussion of lung-moisturizing foods is complete without silver ear fungus, often called the "people’s bird’s nest." This soft, white mushroom is rich in plant-based collagen (tremella polysaccharides) and dietary fiber, making it a natural powerhouse for hydrating the lungs and skin. A warm bowl of silver ear soup during dry autumn and winter days soothes from the throat all the way to the lungs. Pro tip: Soak dried silver ear in cool or lukewarm water for at least 1–2 hours—no rushing! This ensures the collagen fully releases for the best texture in soups or salads. Trim off any yellowed, tough parts.

Recommended Recipe: Scallop and Silver Ear Salad

1. Prep the ingredients: Soak and tear dried silver ear into small florets, blanch briefly, then chill and drain. Clean fresh scallop meat and blanch until just cooked. Thinly slice onions, chop cilantro, and prepare minced garlic and chili rings.

2. Mix: Combine all ingredients in a large bowl. Season with salt, light soy sauce, vinegar (or rice vinegar), a pinch of sugar for balance, and a drizzle of sesame oil. Toss well.

Review: The silky texture of silver ear coats the tender scallops, while the sharpness of onions, freshness of cilantro, and kick of garlic and chili create a complex yet harmonious flavor—an ideal autumn appetizer.

Final Thoughts

As autumn winds rise and dryness sets in, our lungs deserve gentle care. The crispness of lotus root, the sweetness of water chestnuts, and the gelatinous richness of silver ear are nature’s remedies for autumn dryness. Try the refreshing shrimp and lotus root stir-fry, the vibrant water chestnut and fungus dish, or the savory scallop and silver ear salad—let these humble yet powerful autumn ingredients take center stage on your table, nurturing both body and soul.

(Continued with additional tips for lung health in autumn:)

Bonus Tips for Autumn Lung Care:

• Stay Hydrated: Drink warm water or herbal teas (like chrysanthemum or pear tea) to combat dryness.

• Humidify Your Space: Use a humidifier to maintain moisture in the air, especially while sleeping.

• Breathe Deeply: Practice gentle breathing exercises or outdoor walks in the morning to strengthen lung function.

• Avoid Overly Spicy or Fried Foods: These can exacerbate dryness and irritate the lungs.

By incorporating these foods and habits, you’ll not only protect your lungs but also enhance overall vitality for the season ahead. Happy autumn feasting!