Asthma can either be chronic or acute and is associated with the inflammation and narrowing of the airways. Symptoms of asthma are, coughing, chest pain, shortness of breath, and wheezing which is a sound that comes when one breathes. Although medication greatly aids patients suffering from asthma, the right food can be equally influential in improving symptoms and supporting the other organs in the body, as well, as the lungs. In this condition, certain foods can even help immune functions, and inflammation, and relieve breathing functions of the target patients. In this blog, we specifically look at the best food items these asthma patients should have to consider adding to their diet routine.
Fatty Fish
The very common fatty fish like salmon, sardines, mackerel, and tuna are found to be rich in omega-3 fatty acids. Fatty acids have been shown to have anti-inflammatory properties which are essential in asthma since airway inflammation is one of the problems in this disease, and omega 3s can aid in decreasing it. It has been shown that people who eat more fish fats are less likely to experience severe asthma attacks since these fatty acids are responsible for enhancing lung functions.
You can try flaxseeds, chia seeds, and walnuts if you do not take fish. These are good plant-based alternatives but they do not have as much omega-3 concentration as the fatty fishes have.
Fruits and Vegetables Images
Fruits and vegetables are full of vitamins, minerals, and antioxidants which are important for the immune system and for minimizing inflammation. The most useful of such foods for asthma patients include:
Apples: The presence of quercetin in apples, a type of flavonoid that has a strong anti-inflammatory effect, may also help to prevent asthma. People who eat apples regularly find it more difficult to have asthma symptoms as various studies have proved.
Carrots: Carrots are high in beta-carotene, an antioxidant found in carrots that is converted to vitamin A in the body. Vitamin A is important for the health of the lungs and is also beneficial in improving the functioning of the lungs in patients with asthma.
Leafy Greens: Magnesium which is predominant in spinach, kale, and other green leafy vegetables is useful in relaxing the shoulders and surrounding muscles helping enhance airflow in the lungs. There is also an association between low levels of magnesium and more severe asthma symptoms.
Berries: As blueberries, strawberries, and blackberries are high in vitamin C antioxidants, these berries can enhance the health of an asthmatic patient. Vitamin C has been known to cut down the inflammation in the walls of the air passage.
Foods that are high in Vitamin-D
Vitamin D is beneficial for immune deficiency diseases and has been found to play a considerable role in preventing asthma attacks. Scott Barrett, a certified physician and expert in Immunology, argues that the effects of vitamin D are produced within the immune system. He adds, ‘Low levels of this vitamin D have been shown to correlate with flare-ups of asthma in patients.’ Highly recommended foods with a high vitamin D density are:
Vitamin D-Fortified Dairy Products: Fortified vitamin D is often added to milk, cheese, yogurts, and other staple dairy products. For those with dairy consumption considerations, there are nut milks like almond or soy milk which have vitamin D.
Egg Yolks: Vitamin D comes from eggs; thus, eggs can be easily added to your diet without much thought.
Mushrooms: Almost all mushrooms can be consumed as food, More specifically, maitake and portobello varieties are particularly effective sources of vitamin D. Vitamin D is produced primarily in mushrooms when exposed to sunlight.
Garlic and Ginger
Ginger and garlic have become a house necessity as it is often used in food. Still, both ginger and garlic should be considered for people with severe asthma because they have strong anti-inflammatory and antioxidant activities. Ginger aids nourishment of the airway muscles, hence minimizing the severity of impaired breathing. It may be incorporated into the diet in numerous forms such as teas, soups, or stir-fried dishes for the delicious taste coupled with great health benefits.
Garlic, on the other hand, has a compound called allicin which has anti-inflammatory benefits and can enhance lung function. Over time, adding garlic to your food may help asthma patients breathe more comfortably and improve their asthma symptoms.
Whole Grains
Oats, brown rice, quinoa, and whole wheat bread contain whole grains which are rich in fiber as well as antioxidants, both of which are useful for health in general as well as the management of asthma. A diet with enough amounts of fiber has been associated with less inflammation in the body including the lungs. In addition, whole grains assist in the maintenance of a healthy weight which is essential as obesity is a recognized risk factor for severe symptoms of asthma.
Turmeric
Turmeric is a spice and has the active compound curcumin, which is one of the most powerful anti-inflammatory and antioxidant agents. This medicinal spice has been widely used in traditional medicines for a number of diseases including asthma. Curcumin helps to reduce inflammation in the airways which in turn helps the patients with asthma to breathe.
Turmeric can be taken in your diet in many ways, for example, adding it to curry dishes, soups, smoothies, or simply drinking turmeric tea. However, it’s important to combine turmeric with black pepper because it enhances the degree of curcumin’s absorption in the body.
Avocadoes
Avocadoes are believed to contain healthy fats and an antioxidant like vitamin E that can assist in decreasing airway inflammation. In addition, they contain a substance known as glutathione which helps prevent the lung tissues from sustaining oxidative stress from environmental pollution, smoke, and allergens that can irritate the lungs and aggravate asthma. It is also easy to include avocado in salads, sandwiches, or smoothies which may help in enhancing lung health and controlling asthma attacks.
Herbs and Spices
Some herbs and spices can be useful in preventing inflammation and enhancing lung health support for asthma patients. Some of the best options that can be used for asthma include:
Thyme: Thyme can ease asthma symptoms because of its natural antibacterial and anti-inflammatory components that may assist in relieving the airways and calming the lungs.
Oregano: Oregano possesses rosmarinic acid that has a potent anti-histamine characteristic and can be helpful in controlling allergic reactions as well as asthma symptoms.
Peppermint: Peppermint is useful in soothing the respiratory tract and can reduce coughs and wheezing.
Foods that people with asthma should Avoid
Although many foods are quite essential in controlling asthma, some foods are better avoided due to their causative effects on asthma attacks:
Processed Foods: They are rich in preservatives and additives that may lead to chronic inflammation in the body and therefore aggravate asthma.
Dairy Products (for some people): Even though dairy is an excellent source of nutritional vitamin D, a few asthmatic people can be sensitive to dairy and, therefore, this leads to the production of mucus and asthma symptoms.
Fried Foods: Fried foods have unhealthy fatty acids which can cause inflammation that can worsen the symptoms of asthma.
Asthma is a chronic disease that requires good self-management, and good nutrition would help a lot in minimizing the symptoms and optimizing the muscular function of the lungs. Consuming foods that contain omega-3 fatty acids, antioxidants, vitamins, and anti-inflammatory agents would assist in reducing airway inflammation. Such actions would enable one’s respiratory health to be better. Never try to make changes to your diet without professional supervision, regardless of whether you are allergy-free or have no specific dietary restrictions.
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