There might not be a perfect cure for asthma, but we can find many superfoods
with a nutrient profile that is particularly well suited for preventing and
alleviating asthma symptoms such as shortness of breath, wheezing and chest
tightness. Let’s take a look at 12 such foods and their asthma fighting
qualities.
1. AVOCADOS -
is one of the prime source of Glutathione, which has been shown to
protect cells against free radical damage and to detoxify foreign substances
such as pollutants. Without glutathione, other antioxidants would not be able
not function efficiently. Avocados are also a good source of vitamin E,
particularly for people whose asthma is linked to a nut allergy (nuts are one of
the most common sources of vitamin E). However, if you have been diagnosed with
a latex allergy, you may want to be careful with avocados, particularly
non-organically grown produce. Many suggests that people who are allergic to
latex are often also allergic to avocados and other foods that may contain
substances called chitinases. Organically grown avocados not treated with
ethylene gas contain lower levels of chitinases.
2. BROCCOLI SPROUTS -
are true nutritional treasure and a great addition to your
diet if you suffer from asthma. A recent study found that the study participants
who ate broccoli sprouts for 3 days had an increase in antioxidant compounds
that control the airway inflammation associated with bronchial asthma. The
effect was most pronounced in those who ate the most broccoli sprouts. Available
at many health food stores and grocery stores, broccoli sprouts make a great
addition to salads, soups, salsa-topped dishes, and sandwiches.
3. APPLES -
Studies show that apples possess some extraordinary properties that
may provide protection against asthma. One study discovered that pregnant women
who ate apples protected 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.
4. BANANAS -
Including bananas in your diet may help you breathe easier.
According to a British study, children who ate just one banana a day had a 34%
lower chance of developing asthmatic symptoms such as wheezing. The results
where not surprising considering that bananas are one of the best sources of
pyridoxine, commonly known as vitamin B6. 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.
5. GINGER -
one of the oldest spices in the world, is well known for its cold
treating powers, but it may also help 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.
6. SPINACH -
Popeye was right about one thing: you'd better eat your spinach!
The nutritional profile of spinach makes it an excellent health food and an
important functional food to be included in any anti-asthma diet. One study with
68,535 female participants found that women with a high intake of spinach had a
lower prevalence of asthma. This is not surprising considering that spinach
features a host of important asthma preventing nutrients, including
beta-carotene (spinach is one of the best sources of beta-carotene there is),
vitamin C, vitamin E, and magnesium. It also has a substantial potassium content
in proportion to its calorie content: a 100 calorie serving provides about 40%
of the reference daily intake for this important anti-asthma mineral.
7. ROSEMARY -
It contains rosmarinic acid, that may help alleviate asthma
symptoms due to its strong antioxidant and anti-inflammatory properties. The
antioxidant power of rosmarinic acid is believed to be even stronger than 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. Rosemary can be used to flavor fish, roast meats, and
tomato sauces, but also fruits, especially oranges.
8. SUNFLOWER SEEDS -
are brimming of anti-asthma nutrients, as these mild nutty
tasting seeds are loaded with vitamin E, potassium, and magnesium. They are also
a good source of selenium, with 1 cup providing more than 1/3 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.
But, be careful while consuming them, as they are quite calorie-dense.
9. SWEET POTATOES -
are one of the oldest vegetables known to man and one of the
most nutritious too. 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).
10. KALE -
This relatively unknown member of the cabbage family is a nutritional
powerhouse packed with vitamins and other phytochemicals that have been shown to
alleviate symptoms associated with asthma. Not only is kale a great source of
vitamin C, it is also one of the most concentrated dietary sources of
beta-carotene (kale contains 10 times the beta-carotene of broccoli). Kale can
be eaten raw, for example as a substitute for iceberg lettuce in salads. The
beautiful green leaves of kale can also be transformed into a savory warm dish
by sautéing the leaves and mixing them with chopped onions, crushed garlic and a
drizzle of extra virgin olive oil.
11. 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, 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.