Healthy lungs remove irritants in the air, allowing you to breathe with ease. If you have asthma, however, your immune system overreacts to irritants, triggering lung inflammation, wheezing, a dry cough and chest tightness. In addition to avoiding potential irritants, managing stress and taking doctor-prescribed medications, a healthy diet can help strengthen your immune system and potentially reduce the frequency or severity of your symptoms. For best results, seek guidance from your doctor or dietitian.
Fruits and Vegetables
Upping your fruit and vegetable intake may help reduce asthma symptoms. As valuable sources of antioxidants, such as vitamins C and beta-carotene, fruits and vegetables may help minimize lung inflammation associated with free radicals -- damaging chemicals in tobacco smoke and other pollutants, according to MayoClinic.com asthma and allergy specialist James T. Li. Fruits and vegetables particularly rich in antioxidants include berries, cherries, citrus fruits, kiwi, cantaloupe, tomatoes, leafy greens, winter squash, broccoli, brussels sprouts, bell peppers and carrots.
Fatty Fish
Fatty fish, such as salmon, halibut, tuna, herring, mackerel and sardines, are top food sources of omega-3 fatty acids. Though research findings are mixed, according to the University of Maryland Medical Center, omega-3 fats may help reduce inflammation and reduce symptoms of asthma in children and adults. For added benefits, try swapping out high-fat meats in your diet, which may worsen inflammation, for baked, broiled or grilled fatty fish.
Nuts and Seeds
Nuts and seeds are additional sources of heart-healthy, unsaturated fats and nutrients that support strong immune system function, including vitamin E. Li recommends vitamin E as an additional antioxidant helpful for managing asthma. Nuts and seeds particularly high in vitamin E include almonds, sunflower seeds and hazelnuts. Almond and peanut butter also provide valuable amounts. Flaxseed and walnuts are some of the few plant-derived foods that provide rich amounts of omega-3 fatty acids. Try topping yogurt or cereal with ground flaxseed and adding chopped walnuts to oatmeal and baked goods.
Whole Grains
Since whole grains contain all nutritious parts of the grain, they provide more fiber, protein and micronutrients than refined grains, such as enriched flour. Fortified whole grain cereals and oatmeal supply rich amounts of B-vitamins, including vitamin B-6. Consuming vitamin B-6-rich foods may be important if you take the asthma medications theophylline, since it can lower vitamin B-6 levels in your blood, according to the UMMC. Whole grains also have a mild impact on your blood sugar levels, thus promote longer-lasting energy levels. As fiber-rich foods, whole grains promote digestive function, which allows your body to rid itself of toxins through waste. To reap ample whole grain benefits, choose whole grain breads, cereals, pasta and brown rice over enriched breads and snacks.
