Asthma is a disease caused by allergic inflammatory reactions in the bronchi of the lungs. The breathing of asthma patients is very sensitive and easily affected by stimuli. When stimulated, the inside of the airway swells, phlegm is produced, and the muscles surrounding the bronchi contract, narrowing the airways.

Then, you experience coughing, chest tightness, difficulty breathing, and a wheezing sound (wheezing) when breathing. Asthma is an allergic disease caused by a combination of genetic and environmental factors. Bronchial asthma is not easily cured and tends to recur frequently.

 

The goal of treatment is to effectively control symptoms and normalize lung function to maintain normal daily life while minimizing side effects from treatment. Although there is no magical food that can cure asthma, eating a healthy and balanced diet can help reduce or manage asthma symptoms.

According to a 2017 study on the role of diet in asthma management, diets high in refined grains, red meat, processed foods, and sugar can increase inflammation and worsen symptoms. Conversely, consuming plenty of unsaturated fats, fruits, and vegetables may help alleviate symptoms.

 

This aligns with a Mediterranean diet centered on olive oil, fish, whole grains, and fruits. Certain foods may also worsen symptoms. For example, eating spicy foods can trigger reflux symptoms similar to asthma symptoms.

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

 

Apple, orange

 

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

In 2017, the journal 'Nutrient' pointed out that apples and citrus fruits (including oranges) were associated with a reduction in asthma risk and symptoms. Another study showed that eating two servings of fruit per day for two weeks (along with five servings of vegetables) was effective in controlling asthma.

 

 

 

Salmon

 

Unhealthy fats and polyunsaturated fats, especially omega-3 fatty acids, may help with anti-inflammatory activity in asthma. Fatty fish like salmon contain a lot of beneficial omega-3 fatty acids. The omega-3 fatty acid (EPA) in salmon is superior to plant-based fats (ALA) found in walnuts, chia seeds, and flaxseeds.

According to the National Institutes of Health in the United States, salmon is also one of the best sources of vitamin D. A 3-ounce (about 85g) serving provides 71% of the daily recommended intake.

Soybean

 

A healthy gut microbiome contributes to reducing asthma and other autoimmune disorders. There is research indicating that high-fiber foods promote the growth of healthy gut bacteria, which is associated with a decreased risk of inflammatory diseases, including asthma. Beans contain prebiotics, which are 'food' necessary for the proliferation of gut bacteria, so it is recommended to consume half a cup daily.

 

 

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.

 

 

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, a component of turmeric, helps reduce airway inflammation.

 

 

Spinach

 

Leafy vegetables like spinach contain folate along with vitamins and minerals. Folate is beneficial for people with asthma. A study published in the American Journal of Respiratory and Critical Care Medicine in 2016 found that children who did not consume enough folate and vitamin D were about eight times more likely to experience severe asthma attacks at least once compared to children who consumed adequate amounts of both nutrients.

 

 

Tomato juice

 

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 antioxidant lycopene for a week.

 

 

pomegranate

 

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