10 “Superfoods” That Fight Asthma

Asthma is one of the most common allergy-triggered immune diseases around the world, with one in 12 people suffering from the illness. Asthma can be dangerous if not controlled well, however, with proper medication and good diet and exercise, it can be contained so that patients can live a life unmarred by frequent asthma attacks. This article aims to highlight certain foods than can be incorporated into one’s diet to help combat asthma.

  1. Avocado


Avocado is known as the fruit with the highest concentration of L-glutathione, which is an important antioxidant that boosts our immune system. It also plays an integral role in detoxifying your body and protecting cells against free radical damage. What makes avocado a great “anti-asthma” food is the L-glutathione found in it, which helps quell inflammation and repair gut health, a process that in turn helps prevent triggers of asthma from engaging.

2. Kale


Kale is not only an excellent source for all-natural vitamin C but also a great source of beta-carotene, which is a powerful antioxidant capable of both alleviating existing asthma symptoms and preventing future attacks. Kale also possesses a unique ability to block free radicals responsible for causing contractions of smooth muscles in airway passages (which is basically an asthma attack).

3. Banana 


According to a 2011 study conducted in the U.K., researchers from Imperial College found that a banana a day could keep asthma away. The study produced results detailing how children who ate just one banana a day reduced their risk of developing asthmatic symptoms such as wheezing by about 34%. Additionally, bananas are an excellent source of fiber which plays a key role in preventing respiratory diseases.

4. Spinach


A study involving close to 70,000 female participants found that high intake of spinach directly correlated to a lowered risk of asthma. Spinach is packed with vitamin C, beta-carotene, vitamin E, and magnesium. Magnesium deficiency is prevalent among people with asthma, and emergency intravenous treatments with magnesium have been shown to help halt an asthma attack. Spinach is also high in potassium, a deficiency of which is also said to exacerbate asthma symptoms. While the study was conducted only on female participants, the facts revolving around spinach are proof that it will help any gender associated with asthma.

5. Water


Water is probably the most understated treatment in almost all medical ailments. Dehydration is one of the most prevalent causes in patients who have been diagnosed with asthma. Although it may not be all you need, drinking plenty of clean water every day will definitely contribute to keeping your asthma symptoms at bay.

6. Ginger


Ginger is packed with anti-inflammatory nutrients, which is key to the treatment of asthma (which is essentially inflammation and swelling of the airways). There are some people who swear by the power of ginger root and would rather medicate themselves with that rather than conventional antihistamines such as Benadryl.

7. Turmeric


Asthma is essentially an inflammation that causes swelling in your lungs and constricts the airways during an asthma attack. Turmeric is known to contain some of the most powerful anti-inflammatory nutrients in existence. It also helps to dilate blood vessels and relax muscles, thus helping to keep asthma symptoms at bay.

8. Elderberry


Elderberry is one of the best sources for quercetin, which is a powerful antioxidant. The berries are also one of the best natural immune system boosters available, and play vital roles in combating colds, flu, and respiratory illnesses like asthma. A study conducted by the University of Maryland Medical Center found that quercetin is incredibly effective at blocking allergic and inflammatory chemicals in the body, including those associated with asthma.

9. Apple


Since we were children we have heard the saying about an apple a day keeps the doctor away. Like elderberries, apples are rich in quercetin and provide a powerful protection against asthma Studies conducted in Europe proved that pregnant women who ate at least 4 apples a week were 53% less likely to bear a child diagnosed with asthma. Another study also showed that children who drink fresh apple juice are about 50% less likely to develop asthma symptoms.

10. Chia Seed


Chia seed is known to be a powerhouse of omega-3 fatty acids, magnesium, and quercetin, all of which are important in deterring asthmatic symptoms. A study involving the long-term use of omega-3 supplements in asthmatics has also confirmed that the nutrient can lead to a significant reduction is asthma symptoms, particularly in those suffering from allergy-related asthma. As such, Chia seed is definitely an excellent addition to you anti-asthma diet.



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