Some changes in our diet may help reduce or control asthma symptoms. Eating more fruits and vegetables can positively impact both asthma risk and control. So, what should we really eat? Check out below some of the best foods that we can include in our asthma-friendly diet (1).
Ginger
Present in ginger is anti-inflammatory properties that may help with asthma symptoms. In a study published in the American Journal of Respiratory Cell and Molecular Biology, researchers found that certain components in ginger might help relax the airways (2).
A 2013 study showed that oral ginger supplements were linked to an improvement in asthma symptoms (3).
It is recommended to add some fresh ginger root to a vegetable stir-fry in order to get its benefits and nutrients. We can also add 1 teaspoon of grated ginger to a glass of hot water with 1 tablespoon of honey, steep for 5 minutes, and voila!
Spinach
Spinach contains folate, a B vitamin, which could be important for people with asthma. Aside from being essential for red blood cell health and long known to reduce the risk of spinal birth defects, folate may also suppress allergic reactions and lessen the severity of allergies and asthma symptoms (4).
A 2016 study showed that kids who are deficient in folate and vitamin D were nearly 8 times more likely to experience one or more severe asthma attacks as compared to kids who ate enough of both nutrients (5).
Tomato Juice
This humble tomato juice has been found to contain lycopene, an antioxidant that helped adults with asthma free up the airways after one week of consumption. A study revealed that it may relax our airways (6).
Bananas
Bananas contain antioxidants and potassium. According to a study, these could possibly be the reason why bananas might decrease wheezing in children with asthma (7).
Eating one banana a day reduces asthmatic symptoms because it can prevent the formation of free radicals (8).
Kale
Kale is loaded with vitamin C, which helps reduce muscle contraction in our airway passages (9).
Aside from this, the superfood is also packed with beta-carotene, vitamin A, vitamin C, vitamin K, vitamin B6, and manganese.
Kale is often eaten raw in salads and smoothies but can also be enjoyed steamed, sautéed, boiled, or baked.
Sources:
- https://www.everydayhealth.com/hs/adult-asthma/foods-helps-relieve-asthma-pictures/
- https://pubmed.ncbi.nlm.nih.gov/23962082/
- https://www.atsjournals.org/doi/full/10.1165/rcmb.2012-0231OC
- https://www.hopkinsmedicine.org/news/media/releases/folic_acid_may_help_treat_allergies_asthma#:~:text=Folate%2C%20or%20vitamin%20B9%2C%20essential,the%20Johns%20Hopkins%20Children’s%20Center.
- https://pubmed.ncbi.nlm.nih.gov/26561879/
- https://pubmed.ncbi.nlm.nih.gov/27438045/
- https://erj.ersjournals.com/content/29/6/1161
- https://www.workingmother.com/10-super-foods-to-help-you-cure-asthma-naturally#page-8
- https://pubmed.ncbi.nlm.nih.gov/16948483/
