1) Avocado. The fruit with the highest known concentration of L-glutathione; avocado is an excellent anti-asthma food that helps protect cells against free radical damage and detoxify the body of pollutants and other harmful substances. Widely recognized as the “master” antioxidant, enabling all other antioxidants to function, the L-glutathione in avocados helps quells inflammation systemically and repair damaged gut health, a process that in turn helps prevent triggers of asthma from engaging.
2) Kale. An excellent source of all-natural vitamin C; kale possesses a unique ability to block the free radicals responsible for causing contractions of smooth muscles in airway passages. Kale is also a great source of beta-carotene, a powerful antioxidant phytochemical capable of both alleviating existing asthma symptoms and preventing future ones from forming.
3) Spinach. A study involving 68,535 female participants found that high intake of spinach is directly correlated with a lowered risk of asthma. This may be due to the fact that spinach is high in vitamin C, beta-carotene, vitamin E, and magnesium. Magnesium deficiency is prevalent among people with asthma, and emergency intravenous (IV) 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.
4) Banana. A banana a day could keep asthma away, according to a 2011 study out of the U.K. Researchers from Imperial College London found that children who eat just one banana a day reduce their risk of developing asthmatic symptoms such as wheezing by about 34 percent. Bananas are also naturally high in fiber, which can help prevent respiratory conditions like asthma from developing.
5) Water. For many of the people diagnosed with asthma, dehydration is the true cause of their asthma symptoms. In fact, according to water expert Dr. Fereydoon Batmanghelidj, the set of symptoms commonly labeled as asthma is actually just the body crying out for more water. So unless you have aquagenic urticaria, also known as water allergy, it is definitely worth your while to drink more clean, fluoride-free water every day to avoid developing asthma symptoms.
6) Ginger. Loaded with anti-inflammatory nutrients that pervade the entire body; ginger root is another powerful anti-asthma herb that some people say works better than antihistamine drugs like Benadryl at clearing up airways and stopping inflammation. And the best part about ginger root is that it does not cause harmful side effects, which means you can safely add it to everyday foods and beverages for good health.
7) Turmeric. The inflammation responsible for swelling the lungs and constricting breathing passages during an asthma attack is no match for turmeric, the active ingredient of which is proving to be one of the most powerful anti-inflammatory nutrients in existence. Because it helps dilate blood vessels and relax muscles, turmeric is a powerful weapon in keeping asthma symptoms at bay.
8) Elderberry. One of the richest plant-based sources of quercetin, a powerful antioxidant compound, elderberry is an incredible immune-boosting fruit that helps fight colds, flu, and respiratory illnesses like asthma. According to the University of Maryland Medical Center (UMMC), quercetin is particularly effective at blocking the release of histamines and other allergic and inflammatory chemicals in the body, including those associated with asthma.
9) Apple. Similarly high in quercetin; apples have been shown to provide powerful protection against asthma. A study out of Europe found that pregnant women who ate at least four apples per week were 53 percent less likely to bear a child with doctor-confirmed asthma. And the same study that linked banana consumption to lowered asthma symptoms also found that children who drink apple juice are about 50 percent less likely to develop asthma symptoms.
10) Chia seed. A powerhouse of omega-3 fatty acids, magnesium, and quercetin, chia seeds are another excellent addition to your anti-asthma diet. The omega-3s in chia seeds are known to help decrease inflammation in both children and adults, as well as restore natural balance to the lipid walls of cell membranes. 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.