Foods that are good for managing asthma

 

Asthma is a disease caused by an allergic inflammatory reaction in the bronchi of the lungs. The airways of asthma patients are very sensitive and easily irritated. When irritated, the inside of the airway swells, phlegm forms, and the muscles surrounding the bronchi contract, narrowing the airway.

Then, coughing occurs, the chest feels tight and breathing becomes difficult, and a wheezing sound (striking) is heard when breathing. Asthma is an allergic disease caused by a combination of genetic and environmental factors. Bronchial asthma does not heal easily and recurrence is common.

 

The goal of treatment is to effectively control symptoms and normalize lung function to maintain a normal daily life while minimizing side effects. As such, while there is no magic food that can cure asthma, maintaining a healthy and balanced diet helps reduce or control asthma symptoms.

According to a 2017 study on the role of food in asthma management, a diet 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 alleviate symptoms.

 

This aligns with the Mediterranean diet, which centers on olive oil, fish, whole grains, and fruit. Certain foods can worsen symptoms. You may notice that eating spicy food triggers reflux symptoms similar to asthma.

Overweight or obesity also plays a role. Research suggests that losing weight can reduce asthma symptoms in obese adults. Based on data from the U.S. health information outlet 'Everyday Health,' we have compiled a list of foods that help alleviate asthma.

 

Apple, orange

 

If you want to alleviate asthma, it is beneficial to add more fruit to your existing diet. According to the Mayo Clinic, fruit is a good source of beta-carotene and vitamins C and E, which can reduce inflammation and swelling in the lungs.

The 2017 journal *Nutrient* noted that apples and citrus fruits (including oranges) showed results in reducing the risk and symptoms of asthma. Another study showed that eating two servings of fruit (plus five servings of vegetables) daily for two weeks was effective in controlling asthma.

 

 

 

salmon

 

When it comes to asthma, unsaturated and polyunsaturated fats, particularly omega-3 fatty acids, can be beneficial for anti-inflammatory activity. Fatty fish like salmon are rich in beneficial omega-3 fatty acids. The omega-3 fatty acid (EPA) in salmon is superior to the plant-based fatty acid (ALA) found in walnuts, chia seeds, and flaxseeds.

According to the National Institutes of Health, salmon is also the best source of vitamin D. You can get 71% of the daily requirement from a 3-ounce serving (about 85g).

bean

 

A healthy gut microbiome plays a role in reducing asthma and other autoimmune disorders. Research shows that high-fiber foods promote the growth of healthy gut bacteria, which is associated with a reduced risk of inflammatory diseases, including asthma. Since beans contain prebiotics—the 'food' necessary for gut bacteria to thrive—consuming half a cup a day is recommended.

 

 

ginger

 

Ginger can also help alleviate symptoms. According to a study published in the American journal *Respiratory Cell and Molecular Biology*, certain components in ginger help relax airway tension.

 

 

curcuma

 

Turmeric, used in curry, is a staple of Indian cuisine and is also widely used in China and East Asia as a traditional remedy for respiratory and other ailments. Studies on mice have revealed that curcumin, a component of turmeric, helps soothe airway inflammation.

 

 

spinach

 

Leafy greens like spinach contain folic acid along with vitamins and minerals. Folic acid is beneficial for people with asthma. A study published in the American Journal of Thoracic Medicine in 2016 revealed that children who did not consume sufficient folic acid and vitamin D were about eight times more likely to experience at least one severe asthma attack compared to children who consumed both nutrients in balanced amounts.

 

 

tomato juice

 

Tomatoes are rich in antioxidants and low in calories. There is a study showing that when adults with asthma drank tomato juice containing the antioxidant lycopene for a week, their airways felt more comfortable.

 

 

pomegranate

 

Fruits and vegetables rich in antioxidants can reduce inflammation in the airways. Pomegranates provide antioxidants that help reduce inflammation in the lungs.