What Superfoods You Need To Eat If You Have Asthma

superfoods, asthma, allergies


Written by: Brandi Monasco

Today’s world is fast paced and many people are constantly on the go. This means that they oftentimes do not have the time or resources to keep track of the type of foods that they eat, which can often consist of processed foods. Something that is commonly unknown to our society is that the causes of many illnesses are created by a poor diet, including asthma.

Asthma is a chronic condition that causes your airways to be constantly inflamed and swollen. When you come into contact with a trigger, your airways can become restricted, causing your airway to become even more swollen and making it hard for you to breathe.

If you’re one of the many people that deal with asthma, there are foods that you can eat on a daily basis to help reduce the effects of asthma as well as allergies.

Fruit And Vegetables

Fruits and vegetables provide your body with a great source of fuel for energy as well as a ton of essential nutrients such as vitamins, minerals and antioxidants. Tomatoes, carrots, pineapples, apples and leafy green vegetables are examples of fruits and vegetables that should be included in a daily diet to help lower the prevalence of asthma. Three of five servings of a variety of fruits and vegetables should be eaten every day.

Magnesium Rich Foods

Magnesium seems to be the mineral which is lacking in those who are allergy prone. Include magnesium rich foods in your daily diet such as spinach, sunflower seeds, pinto beans, tofu and halibut.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential to our health; however, they cannot be synthesized in the body, so they must be consumed through the foods we eat. Omega-3 fatty acids have many health benefits such as increasing brain function, growth and development, reducing the risk for chronic diseases and reducing inflammation, which can lead to asthma symptoms.

Examples of omega-3 fatty acids that are nutritionally important are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These polyunsaturated fats help to reduce inflammation caused by saturated fats. Omega-3 fatty acids are found in fish such as salmon, tuna and halibut, flaxseed, nut oils, algae, krill and some plants.


Herbs are a naturopathic and holistic path of relieving asthma symptoms. Herbal remedies have been used for thousands of years in many different cultures. In some countries, herbal remedies are used as the primary asthma treatment as opposed to traditional prescription medication. Research is still being still being done on herbs to determine their beneficial factors.

Some herbs that have shown promise in alleviating asthma symptoms include butterbur, dried ivy, gingko, tylophora, Indian frankincense, boswellia, kotuku and grape seed. These herbs act as anti-inflammatories, which stop the narrowing of the airways, which occurs during an asthma attack. In many studies, the number duration and severity of asthma attacks decreased and symptoms improved after using herbal remedies.

As with many health conditions and illnesses, a healthy diet is the very basic way to combat allergies and asthma. Without a good diet, you are not getting the nutrients your body needs to fight allergies.

What tips do you have for helping naturally alleviate asthma symptoms? Share with us in the comments below!

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Brandi Monasco

Brandi Monasco

Health Advocate at Gettin' Healthy
Brandi Monasco is a freelance writer, graphic designer and social media manager from Texas. She graduated with a Bachelor’s Degree in Communication Arts and has recently found a new love for health and nutrition.
Brandi Monasco

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