Good Foods for Asthma
There’s really no diet that will eliminate or cure your asthma but there are certain things you could be incorporating to help, individual reactions to food vary a great deal, but here are some guidelines on what to eat to possibly help asthma, or at least not make it worse.
- Organically grown fruits and vegetables. Fresh produce is high in many nutrients that help the lungs, including vitamin C, vitamin E, selenium, and beta-carotene. Fruits and vegetables also contain plenty of bioflavonoids, which can help to reduce free radicals in the body. Quercitin, which is found in high quantities in yellow onions, apples, and tea, has been shown to be especially good at combating free radicals.
- Two other important foods are garlic and onions, which also contain substances with powerful antioxidant activities. These vegetables may not only help get rid of the free radicals that contribute to asthma, they are also a zesty addition to a healthy diet.
- Fish, particularly cold water fish like salmon, cod, mackerel, herring, and halibut, and oily fish like sardines and tuna, are an especially important source of omega-3 fatty acids, which help reduce inflammation in the lungs. Extra virgin olive oil
- Rosemary may help with asthma symptoms. rosemary is high in a substance known as rosmarinic acid, which has several actions that are beneficial in asthma. In addition to its antioxidant abilities to neutralize free radicals, rosmarinic acid has been shown to block the production of pro-inflammatory chemicals, such as leukotrienes.ary is high in a substance known as rosmarinic acid, which has several actions that are beneficial in asthma. In addition to its antioxidant abilities to neutralize free radicals, rosmarinic acid has been shown to block the production of pro-inflammatory chemicals, such as leukotrienes.
- Other spices like peppermint, sage, and oregano, also contain rosmarinic acid. These spices added to vegetable dishes or sprinkled on top of baked fish contribute to making meals that are not only delicious but healthy.
- , ginger and turmeric
- When cells have enough omega-3 fatty acids available, they produce substances that naturally reduce inflammation. Increasing omega-3 fat intake has been shown to improve lung function in asthmatic patients. Food sources of omega-3 fatty acids include flax seeds and cold water fish, like salmon, cod, and halibut.
- Nutrients such as magnesium, selenium, and omega-3 fatty acids, as well as the antioxidants vitamin C, vitamin E, and beta-carotene, may improve the normal function of the lungs.
- Foods such as fresh fruits and vegetables, cold water and oily fish, olive oil, and certain spices like rosemary, have been associated with reduced rates of asthma.
Bad Foods for Asthma
- Eliminate milk and other dairy products which have been most commonly cited as increasing the severity of asthmatic symptoms.
- Eggs aren’t usually associated with asthma, yet for some people, eating a little bit of egg can bring about an onslaught of asthmatic symptoms
- Diets high in the omega-6 fatty acids found in farm-raised meats, vegetable oils, and margarine, and those high in table salt and salty foods have been associated with increased rates of asthma.
- Asthma patients have been shown to react to artificial food additives or preservatives, such as MSG (monosodium glutamate), yellow dye #5 (tartrazine), and sulfites. Eating these chemicals in processed foods may trigger asthma attacks.