The symptoms of asthma and chronic obstructive pulmonary disease (COPD) can be difficult to manage during the winter. Cold air can worsen coughing, wheezing, and chest tightness, and all these symptoms are exhausting to deal with in the busy holiday season. When considering lifestyle changes to better manage the symptoms of COPD and asthma, consider adding these beneficial foods and supplements into your daily diet:

1. Beets and beet greens

This root vegetable has many health benefits that reduce inflammation in the body. Those suffering from COPD or asthma can ingest more beets to benefit from the nitrates they contain, improving the way muscles in the respiratory system use calcium. They can also help with blood pressure issues and add flexibility to blood vessels. Beets and beet greens can be incorporated into meals or used in drinks with other fruits and vegetables for those who may not favor the taste.

2. Apples

Adding this fruit into the diet is a great way to bring beneficial minerals and vitamins into the body. Those who struggle with managing the symptoms of their breathing disorder can add more apples into their diet to improve lung function. They’re rich in vitamin C and vitamin E and have an abundance of pectin, a fiber that works to prevent disease. Adding an apple to your lunch each day can help improve breathing capacity and keep the lungs functioning better even as you age.

3. Turmeric

Turmeric is one of the greatest supplements that someone with breathing difficulties could add to their diet. This spice relieves lung irritation and inflammation. It helps affected individuals to breathe better and has been shown to prevent pneumonia. Turmeric is rich in iron and potassium and can help to bring these necessary minerals and other antioxidants right to the lungs. Many people with COPD or asthma choose to add tumeric to their diets in the form of powder, pills or supplement shots available at many grocery stores today.

4. Blueberries

This is another fun fruit that can help the lungs to fight off the effects of pollutants in the air while improving breathing function. Blueberries have many flavonoids like beta carotene, which can protect the lungs from disease, cancer, and inflammation. They’re also a great source of magnesium, which a majority of American adults don’t get enough of in their diets. Add these berries to a bowl of cereal or yogurt to enjoy a healthy, antioxidant-rich snack that helps the lungs breathe easier.

5. Pumpkin

This healthy seasonal squash has more benefits than just making the perfect porch decoration. Pumpkins are full of beta carotene, vitamin C, fiber and potassium. This squash helps to fortify organs like the lungs and heart against disease and infection with rich antioxidants, minerals and vitamins. The seeds inside are also known to help manage blood pressure. Use this squash in pasta sauces, soup and even pancakes.