Top 12 anti-Asthma foods ❥➥❥
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
12.
MUSTARD GREENS ❥ Chock-full of antioxidants and nutrients, mustard
greens can make an excellent addition to your diet if you are
susceptible to asthma attacks. In addition to being one of the best
sources of beta-carotene, they provide a good amount of vitamin C and
vitamin E. The nutrients in mustard greens can remove free radicals that
cause smooth muscle contraction and airway constriction in people with
asthma. Moreover, they may aid in the breakdown of histamine. Mustard
greens with their distinctly peppery flavor are available throughout the
year and can be found in the produce section of your local supermarket
Like said before, no food can actually “cure” asthma; but only provide
relief for asthma symptoms, in a long run of consumption. So, if you are
asthmatic, or prone to frequent attacks, don’t forget these
nutrient-rich foods that may help alleviate your asthma symptoms.
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