Asthma is a disease of the bronchi. When exposed to specific triggering substances, inflammation of the bronchi causes severe narrowing, leading to repeated episodes of coughing, wheezing, shortness of breath, and chest tightness.

Eating a healthy and balanced diet when you have asthma can help reduce or control asthma symptoms. Studies show that diets high in refined grains, red meat, processed foods, and sugar can increase inflammation and worsen symptoms.

On the other hand, consuming plenty of unsaturated fats, fruits, and vegetables can help alleviate symptoms. This aligns with the Mediterranean diet, which focuses on olive oil, fish, whole grains, and fruits.

Certain foods may worsen symptoms. Eating spicy foods can cause reflux symptoms similar to asthma.

There is also an impact from being overweight or obese. In the case of obese adults, there are research findings suggesting that losing weight can reduce asthma symptoms. Based on sources such as the American health and medical media 'Everyday Health,' a list of foods that help alleviate asthma has been compiled.

 

Spinach

Leafy vegetables like spinach contain folate along with vitamins and minerals. Folate is beneficial for people with asthma. According to research, children who do not consume enough folate and vitamin D are about eight times more likely to experience at least one severe asthma attack compared to children who consume adequate amounts of both nutrients.

 

Salmon=

Unhealthy fats, especially omega-3 fatty acids, may help with anti-inflammatory activity in asthma. Fatty fish like salmon are rich in beneficial omega-3 fatty acids.

The omega-3 fatty acids in salmon are superior to plant-based fats found in walnuts, chia seeds, and flaxseeds. Salmon is also one of the best sources of vitamin D. A 3-ounce (about 85g) serving provides 71% of the daily recommended intake.

 

Legumes=

Legumes contain prebiotics that serve as food for beneficial bacteria, and a half cup of consumption per day is recommended. A healthy microbial ecosystem in the gut also plays a role in reducing asthma and other autoimmune disorders.

There are research findings indicating that high-fiber foods are associated with a reduced risk of inflammatory diseases, including asthma, and promote the growth of beneficial gut bacteria that contribute to health.

 

Turmeric

Turmeric used in curry is a staple in Indian cuisine and is also widely used in China and East Asia as a traditional remedy for respiratory diseases and other ailments. Studies on rats have shown that curcumin contained in turmeric helps to reduce airway inflammation.

Tomato=

Tomatoes are rich in antioxidants and low in calories. There is a study showing that adults with asthma experienced easier breathing after consuming tomato juice containing the antioxidant lycopene for one week.

 

Pomegranate=

Fruits and vegetables rich in antioxidants can reduce airway inflammation. Pomegranates provide antioxidants that help decrease lung inflammation.

 

Apple, citrus fruits=

If you want to alleviate asthma, it is good to add more fruits to your existing diet. Fruits are good sources of beta-carotene, vitamin C, and vitamin E, which can reduce lung inflammation and swelling.

According to research, citrus fruits such as apples, oranges, and tangerines have been shown to reduce the risk and symptoms of asthma. Another study found that eating two servings of fruit per day for two weeks (along with five servings of vegetables) was effective in controlling asthma.

 

 

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Foods good for inflammation

I eat half an apple in the morning.

 

Taking curcumin as well,

Because there is no visible inflammation, it's even more frightening.

Take care