The Anti-Asthma Diet Plan: 10 Diet Tips for Asthmatics (Asthma Sufferers)
It also explains why asthma patients might want to avoid consuming certain substances such as sodium (salt), food additives, preservatives, dairy and eggs.
Take control of what you can, by choosing appropriate foods to eat if yous suffer from asthma. Every bit helps!
Vitamin B6, abundant in bananas, helps relax bronchial smooth muscle tissue.
#1: Be Sure to Get Enough Vitamin B6
Foods rich in vitamin B6 (pyridoxine) should be a vital component of any asthma relief diet. Several studies have found pyridoxine to dramatically reduce the intensity and frequence of asthma attaks. Pyridoxine plays a critical role in the production of adenosine triphosphate (ATP) and cyclic adenosine monophosphate (CAMP), molecules that have been shown to help relax bronchial smooth muscle tissue. Pyridoxine is found in a wide range of foods, bananas being a particularly rich source of this important asthma-fighting vitamin.#2: Load on Foods That Contain Vitamin C and E
With strong antioxidant properties, vitamin C (ascorbic acid) is highly effective at neutralizing free radicals. Free radicals are unstable molecules that can cause contraction of airway smooth muscles. Studies have also shown high levels of vitamin C to be able to reduce histamine release in the body and make histamine break down faster. Histamine, a chemical produced by the body, can increase inflammation in asthmatics and cause constriction of smooth muscles. Vitamin E is another antioxidant that can help alleviate asthma symptoms such as shortness of breath, coughing, and wheezing. Vitamin C and vitamin E protect each other and are more effective when consumed together.
Quercetin, present in red onions and many other foods, has been shown to relive asthma symptoms.
#3: Eat Plenty of Foods That Contain Quercetin
Quercetin, a bioflavonoid with strong antioxidant, anti-histamine, and anti-inflammatory properties, has been shown relieve asthma symptoms and allergic symptoms in some asthma sufferers. Good dietary sources of quercetin include apples, red and yellow onions, capers, broccoli, lovage, red grapes, cherries, citrus fruits, red wine, tea, and many berries including lingonberries, raspberries, and cranberries.#4: Consume Herbs Rich in Rosmarinic Acid
Rosmarinic acid has antioxidant and anti-inflammatory activities, which is why it may help alleviate asthma symptoms. The antioxidant activity of rosmarinic acid is believed to be superior to that of vitamin E. In addition, rosmarinic acid encourages cells to create prostacyclins, which help keep the air passages of the lungs open and thus promote easy breathing. Rosmarinic acid is found in many culinary herbs such as rosemary, sage, marjoram, peppermint, oregano, lemon balm, and thyme.#5: Limit Omega-6 Fats, Increase Intake of Omega-3 Fats
Omega-3 fatty acids help fight inflammation associated with asthma attacks.
Omega-3 fatty acids, on the other hand, have anti-inflammatory effects. Many experts believe that our ancestors consumed omega-3 and omega-6 fatty acids in roughly equal amounts. However, most modern diets in Western countries — where asthma is most prevalent — include extremely high amounts of the potentially inflammatory omega-6 fatty acids and not enough anti-inflammatory omega-3 acids.
An easy way to balance the fats in your diet is to reduce the consumption of refined vegetable oils which are high in omega-6 fatty acids and to eat more omega-3 containing foods such as walnuts, soybeans, flaxseeds, and cold water fish like salmon, cod, and halibut.
#6: Watch Out for Dairy Products and Eggs
Food allergies and intolerances are often linked to asthma. Asthma sufferers often report that the foods that cause adverse reactions in them also make their asthma symptoms worse. Although food allergies and intolerances vary depending on the individual, allergies to dairy products and eggs seem to be particularly common among asthmatic people.
A diet rich in carotenoids can bring asthma under control.
#7: Consume Foods High in Carotenoids
The carotenoid beta-carotene is a fat soluble antioxidant that combats free radicals which cause contraction of airway smooth muscles. Also vitamin A, which can be made from beta-carotene by the body, is a potent antioxidant. Good food sources of beta-carotene include yellow/orange and green vegetables and fruit such as spinach, carrots, sweet potatoes, winter squash, mango, melon and apricots. Lycopene, another carotenoid with high antioxidant activity, has been shown to be particularly effective at controlling exercise-induced asthma. Food sources of lycopene include tomatoes, apricots, papaya, pink grapefruit, watermelon, and pink guavas.
Magnesium improves lung function and reduces wheezing.
#8: Eat Foods Rich in Magnesium and Potassium
Studies have shown that magnesium intake may be associated with a decreased risk of asthma. A high dietary intake of magnesium has also been linked to better lung function and reduced wheezing in people with asthma. Intravenous magnesium (magnesium injected directly to veins) is sometimes used for treating acute asthma attacks in hospitals. The beneficial effects of magnesium on asthma patients are due to the ability of magnesium to help smooth muscle cells stay relaxed. Furthermore, magnesium is needed to maintain adequate levels of potassium, another mineral that has been associated with improved lung function and a reduced incidence of asthma. Potassium is found in a variety of foods, root vegetables and beans being particularly good sources of this anti-asthma mineral.#9: Cut Back on Salt
Studies suggest that high intakes of salt (sodium) can make asthma symptoms worse by making airways more reactive to allergens. Regions where salt consumption is high also tend to have higher rates of asthma. Moreover, excessive intake of salt can strip the body of potassium, a mineral that has been associated with improved lung function and reduced incidence of asthma in children. If you feel the food is lacking flavor, try using spices and herbs instead of excessive amounts of salt. Be also aware of the "hidden" salt that is present in many packaged and processed foods, such as commercial cereals, canned vegetables, and frozen meals.#10: Avoid Food Additives and Preservatives
Some food additives and preservatives have shown to be strong asthma triggers in some people. Substances that may worsen asthma symptoms include benzoates, tartrazine, monosodium glutamate, and sulfites. Benzoates are antimicrobial preservatives that used in various products, particularly soft drinks. Tartrazine is an artificial food coloring used in many processed foods such as many canned vegetables, confectionery, soft drinks, sauces, chips, candy, cereals, instant soups, rices, pastas, butter, cheeses and pickled products. Monosodium glutamate or MSG is a flavor enhancer commonly used in Chinese restaurants and in many processed foods. Sulfites are used as preservatives in many packages foods and alcoholic beverages. The best way to avoid artificial substances in food is to consume unprocessed, organic foods.#11: Sunflower Seeds
Sunflower seeds, chock-full of anti-asthma nutrients, are a very good food for asthmatics to eat on a regular basis. These mild nutty tasting seeds are loaded with vitamin E, potassium, and magnesium. They are also a good source of selenium, with one cup providing more than a third of the recommended daily intake for this important mineral. Furthermore, sunflower seeds are among the seeds and nuts that are least likely to cause allergic reactions in people. When incorporating sunflower seeds into your diet, moderation should be practiced as these little seeds are very calorie-dense.
Studies show that apples and apple juice can increase protection against asthma.
#12: Apples
Studies show that apples possess some extraordinary properties that may provide protection against asthma. One study discovered that pregnant women who eat apples may be able to protect their child from developing asthma. Another study found that by drinking apple juice daily children could reduce their chance of suffering from wheezing by 50%. These beneficial effects of apples may be linked to their high concentration of bioflavonoids, such as quercetin. Quercetin is known to possess strong anti-histamine, antioxidant, and anti-inflammatory properties. When buying apples, be sure to purchase organically grown fruit: together with peaches, conventionally grown apples top the list of fruits that contain the highest levels of pesticides and other harmful chemicals.#13: Sweet Potatoes
Sweet potatoes are one of the oldest vegetables known to man. They are also one of the most nutritious vegetables and an excellent addition to your diet if you suffer from asthma. Sweet potatoes are one of the foods that are least likely to cause allergic reactions, which is great news since asthma is often linked to allergies. What's more, sweet potatoes contain plenty of vitamin C and potassium as well as unique root proteins which, according to preliminary studies, may have significant antioxidant properties. The pink, orange, and yellow varieties are also one of the most concentrated food sources of beta-carotene (the more intense the color, the more beta-carotene).
Ginger has strong anti-inflammatory properties.
#14: Ginger
Ginger, one of the oldest spices in the world, is well known for its cold treating powers, but it may also help prevent and alleviate asthma symptoms. Its asthma fighting properties are thought to be attributable to gingerols, strong anti-inflammatory substances that also give ginger its distinctive flavor. Fresh ginger, which is said to be the most effective form of ginger, is available year round in the produce section of your local supermarket.#15: Turmeric
Turmeric, a spice that lends its yellow color to curries and many other foods, has long been used in traditional Asian medicine to treat asthma and many other conditions and diseases. In recent years, also western medicine has started to pay greater attention to this extraordinary spice. Recent research suggests that turmeric possesses strong anti-inflammatory properties. Although best known for its use in Indian style curries, turmeric can also be used to add flavor and color to fish, seafood, meat, rice, vegetable, and pasta dishes.
Studies show that the lycopene in tomatoes can reduce lung inflammation.
#16: Tomatoes
Tomatoes contain several extraordinary properties that make them exceptional at preventing asthma and alleviating asthma symptoms. Their most notable quality: they contain lycopene. In one study with 32 asthmatic adults, those who were given tomato extract rich in lycopene had a lower rate of lung inflammation than those who received a placebo.When incorporating tomato products into your diet, be aware that lycopene from processed tomato products — such as tomato paste, tomate juice, and catcup — appears to be more bioavailable than lycopene from raw tomatoes. Further, lycopene is better absorbed by the body in the presence of beta-carotene. Coincidentally, tomatoes also contain beta-carotene! In addition to lycopene and betacarotene, tomatoes contain vitamin C and a substantial amount of potassium in proportion to their calorie content (a 100-calorie serving of tomatoes provides a third of the reference daily intake for potassium).
