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Top 8 Diet Tips For Asthma

Top 8 Diet Tips For Asthma

Asthma is a chronic respiratory condition and dealing with it is quite difficult. But, did you know that your diet can affect asthma? Although research is far from definitive, there are a few hints which indicate that what we eat could help us breathe easier. A healthy diet is as essential as an exercise routine and this could help you maintain a healthy weight because obesity could be a triggering factor for an asthma attack.Are you looking for a healthy diet plan which could help you deal with asthma? So, you need to know a few diet tips which are helpful in providing relief from asthma by alleviating its symptoms such as coughing, shortness of breath, and wheezing.You never know what foods could trigger inflammation or reduce airway inflammation causing asthma. So, below we have listed a few diet tips which could help you know and pick the right foods which help alleviate the symptoms of asthma.

Here Are The Top 8 Diet Tips For Asthma:

1. Include Fruits And Vegetables:

Following a healthy diet that contains fruits and vegetables could help lower the risks of asthma [1]. Few studies have revealed that people who ate more fruit right from their childhood had lower risks of asthma. Consuming green veggies and flavonoid-rich foods could help reduce the risks of asthma. Researchers believe that it could be due to the antioxidants available in the fruits and vegetables that protect the airways from damage, thus lowering the risks of asthma. Fruits such as apples, vitamin-C rich citrus fruits, bananas and vegetables such as carrots, and green leafy vegetables are helpful in reducing asthma risks.

Include Fruits And Vegetables

2. Include Magnesium-rich Foods:

People who are suffering from asthma often have lower levels of magnesium and a few studies have revealed that getting more of this mineral could help improve the functioning of the lungs [2]. Foods such as halibut, peanut butter, oatmeal, cereal, potato, and soybeans have a good dose of magnesium. However, if nuts can trigger your asthma symptoms don’t include them in your diet.

Iinclude Magnesium-rich Foods

3. Have Omega-3 fatty acids:

If your asthma symptoms trigger after your exercise, you can find relief from omega-3 fatty acids available in cold water fish [3]. These omega-3 fatty acids help reduce inflammation in the lungs and lessen tissue damage after an asthma attack. Research studies have revealed that athletes who consumed fish oil supplements have experienced relief from the symptoms associated with asthma after a workout.Omega-3 fatty acids contain DHA and EPA, both these fatty acids are found abundantly in salmon, tuna, mackerel, herring, and sardines.

Have Omega-3 fatty acids

4. Include Foods That Contain Quercetin:

Quercetin is a bioflavonoid and is an excellent antioxidant which has antihistamine and anti-inflammatory properties [4]. Few studies have revealed that foods which contain quercetin such as apples, buckwheat, citrus fruits, and onions could help provide relief from the symptoms associated with asthma in asthma sufferers.

Include Foods That Contain Quercetin

5. Avoid Dairy Products And Eggs:

Few studies have mentioned that food allergies and intolerances are associated with asthma attacks [5]. Asthma patients often complain that certain foods can worsen the symptoms of asthma. Although food allergy and intolerances could vary depending on the individual, allergies to eggs and dairy products are common among asthma sufferers. A study has revealed that an egg and no-milk diet reduced the symptoms of asthma and even helped improve the lung functioning is asthmatic children.

Avoid Dairy Products And Eggs

6. Include Vitamin E:

Several studies have found that vitamin E intake helped reduce the risks of asthma [6] . Vitamin E helps the body to release chemicals which relax the muscles in the lungs and clears the airways. However, researchers didn’t count the vitamin E found in nuts as it might trigger allergies. Consuming foods such as tomatoes, carrots, and leafy green veggies that are rich in vitamin E help reduce the risks of asthma attacks.

Include Vitamin E

7. Cut Down Your Salt Intake:

Few studies have revealed that a diet low in salt helped reduce the symptoms in asthmatic children [7]. Researchers believed that high intake of salt could worsen the asthma symptoms by making the airways more reactive to the triggering allergens. Also, excessive consumption of salt can strip off the potassium, a vital mineral that is associated with an improvement in the lung functioning.

Cut Down Your Salt Intake

8. Intake Selenium-rich Foods:

Selenium is a trace mineral which is especially beneficial for people suffering from asthma[8]. It contains a natural antioxidant enzyme known as glutathione peroxidase which helps combat free radicals.In a study conducted among 115 people, researchers from New Zealand have found out that people who are getting most of the selenium from their diet were five times less likely to suffer from asthma than those getting the least of this trace mineral. Foods such as Brazil nuts, meat, chicken, and seafood are good sources of selenium.

Intake Selenium-rich Foods