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Healing Kitchen

Asthma
Foods that contain magnesium, quercetin, vitamin C, and omega-3 fatty acids, as well as vitamin B6, are all beneficial for optimal lung health. Some studies have shown vitamin C to have a favorable effect on bronchial functioning, and vitamin C is also believed to prevent histamine-induced broncho-constriction. Vitamin C's antioxidant properties help to neutralize the damaging effects of pollution which can often exacerbate asthma. Consuming vitamin C can also reduce lung sensitivity to biochemical agents that cause air passages to constrict. Vitamin B6 may be instrumental in relieving the frequency and intensity of asthma attacks.

Mega-Recipes
We believe that it's possible to manage and/or improve certain conditions through what you eat. When we create "Mega-Recipes" for an ailment, we strive to include the maximum number of the nutrients that are shown to have benefit for that ailment. We also expect the Mega-Recipe to contain at least 25% of recommended intakes for those nutrients. See the list of recipes that have met our criteria for this ailment.

What You Should Eat & Why

magnesium
Some studies have shown that magnesium exerts direct action on bronchial smooth muscle, producing airway dilatation, and may stimulate breathing improvement in people suffering from asthma.
Leading Food Sources of magnesium: Spinach, Avocados, Barley, Almonds, Buckwheat, Brazil nuts, Oysters, Chocolate, Pumpkin seeds, Sunflower seeds, Amaranth, Quinoa

omega-3 fatty acids
The ability of omega-3 fatty acids to reduce inflammation makes foods high in these important compounds helpful in reducing bronchial swelling.
Leading Food Sources of omega-3 fatty acids: Salmon, Tuna, Trout

quercetin
Quercetin-rich foods may be helpful because quercetin's antioxidant properties help to neutralize the damaging effects of pollution which can aggravate asthma.
Leading Food Sources of quercetin: Cabbage, green, Cranberries, Kale, Grapes, Pears, Apples, Spinach, Garlic, Onions, Grapefruit, white

vitamin B6
According to various studies, vitamin B6 holds promise for decreasing wheezing and other bothersome asthma symptoms. It's particularly recommended for asthma sufferers taking the prescription drug theophylline, which depresses natural levels of the vitamin B6 component known as pyridoxal-5-phosphate (P-5-P).
Leading Food Sources of vitamin B6: Sweet potatoes, Sunflower seeds, Tuna, Salmon, Pork, fresh, Potatoes, Turkey, Chicken, Bok choy, Rice, brown, Avocados, Bananas, Chick-peas, Barley, Mangoes

vitamin C
Asthma sufferers are often deficient in vitamin C, a natural antihistamine capable of blocking the effect of inflammatory reactions. Vitamin C has even been shown to help prevent exercise-induced asthma attacks when taken immediately prior to a workout.
Leading Food Sources of vitamin C: Cabbage, red, Peppers, bell, red, Tangerines & other mandarins, Kiwi fruit, Oranges, Strawberries, Potatoes

Date Published: 05/03/2005
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