Hey there viewers!
As someone with asthma, I really wish there was a magical cure for it.
But unfortunately, there isn't one.
Besides treatment and identifying your triggers, all you can do is keep a close watch on your
diet to avoid aggravating your asthma.
You might wonder if there are foods to control or manage your asthma symptoms.
Luckily, there are, and in this video, we’ll discuss them in detail.
Can eating beans really help you manage your asthma?
What about green leafy veggies like spinach?
We’ll be talking about all of these AND more…
(Pause) First, Let’s begin by focusing on eating
beans.
When you ask someone what their favorite food is, rarely would you hear beans!
People may not prefer this humble food.
But it has a significant impact on your health.
Particularly for people dealing with asthma.
If you have asthma, A way to manage your symptoms would be by maintaining a healthy gut.
You should include high-fiber food such as beans in your diet.
Research shows that high-fiber food can lower the risk of inflammation disorders like asthma.
Beans have prebiotics, which your gut bacteria needs.
Experts suggest you should eat around half a cup of beans every day to give your body
the means to control asthma.
One of the healthiest ways to eat beans is to sprout them before consuming them.
Sprouted mixed bean salad tastes delicious.
Try making some kidney bean curry for lunch.
Pair it up with steamed rice.
Or, try making a chicken casserole using ingredients like haricot beans, carrots, celery, and chicken.
My favorite way to include this health-boosting food in my diet is by eating mixed bean chili
with wedgies for dinner.
Spicy chicken and bean stew are other great options too!
(Pause) Spinach can have a significant impact on your
health.
Want to get strong like Popeye?
Well, the secret to good health is, in fact, in the spinach he eats!
And did you know that this green leafy veggie is also great at controlling asthma?
Have you ever seen Popeye huffing and puffing to catch a breath of air?
He may have been a cartoon character, but spinach’s benefits are real.
This leafy green contains many of the vitamins and minerals your body needs.
More importantly, spinach has a good amount of folate, which is essential for those with
asthma.
A study was conducted among kids to see the effect of folate and vitamin D.
The results showed children who did not have enough folate and vitamin D in their diet
were eight times more likely to get severe asthma attacks compared with those who did.
Another study examined more than 68,000 women and their dietary habits.
The results showed that those who ate reasonable amounts of leafy vegetables such as spinach
had a much lower chance of getting asthma.
And did you know that spinach also has minerals such as potassium, which protects you from
asthma?
It’s also a great source of beta carotene and magnesium, which also can help prevent
asthma.
So, what are some simple ways to eat this green leafy veggie daily?
Well, one thing is sure; you cannot eat raw spinach every day.
Why not introduce some variety by blending it in shakes and smoothies?
You can bulk up your morning protein smoothie with spinach for a healthy and delicious breakfast
on the go.
Don’t like the idea of having spinach in something you drink?
No problem!
The spinach omelet tastes delicious!
You can have spinach frittatas when you want to lift up your mood.
You can even pile it on your pizza!
(Pause) Let salmon help you in keeping your asthma
under control If you have asthma, you should add monounsaturated
and polyunsaturated fats to your diet.
Try to avoid fats that come from fast food.
In one study, it was seen that children who ate fast food and butter regularly had a higher
chance of developing asthma.
Fatty fish such as salmon have omega-3 fatty acids, which help protect you from asthma.
Research shows these omega-3 fatty acids reduce inflammation in your body, reducing asthma’s
prevalence.
There are several omega-3 fatty acids in foods.
Some of which are harder for the body to process.
For example, Plant-based foods contain an omega-3 fatty acid called alpha-linolenic
acid.
Primarily found in foods like walnuts and flax seeds.
Yet, your body will need to convert this fatty acid into another omega-3 fatty acid, which
it can’t do very efficiently.
However, the omega-3 fatty acids found in salmon can be absorbed efficiently.
This gives salmon an edge over foods that contain alpha-linolenic as your body can absorb
its nutrients better.
Salmon is also a good source of vitamin D. If you have three ounces of salmon, you would
get as much as 71% of the vitamin D your body needs daily.
Experts suggest it’s essential to maintain your vitamin D levels to help negate any asthma
symptoms.
(Pause) Turmeric can do wonders in managing your asthma
symptoms.
Turmeric is a regular part of Indian cuisine.
It has also been a part of traditional Chinese and Ayurvedic medicine for thousands of years
because of its healing properties.
In these practices, turmeric is known to treat respiratory problems and related disorders.
Turmeric has a compound called curcumin that can reduce inflammation.
A study conducted among mice showed that curcumin reduces inflammation, especially in the airways
that cause asthma.
You can include turmeric in your diet by adding this spice to your food.
It goes well with stews and curries.
You can also opt for drinking turmeric milk before you go to bed.
Turmeric tea paired with lemon juice and honey is another delicious way to include this allergy-reducing
spice in your lifestyle.
(Pause) Drinking tomato juice can be helpful
Tomatoes contain loads of antioxidants, which help with asthma-related issues.
But instead of eating tomatoes, try drinking tomato juice.
Research shows that tomato juice will aid in relaxing your airways.
Tomato juice specifically has the antioxidant lycopene, which is good for adults with asthma.
The lycopene can free up your airways and prevent symptoms of asthma.
In a study among 32 adults with asthma, one group was given tomato extract with a high
amount of lycopene while the other group took a placebo.
The study proved that the group with the tomato extract had a much lower incidence of lung
inflammation.
Lycopene seems more present in tomato products such as tomato paste and juice.
Instead of eating raw tomatoes, it would serve you better if you had it in the form of liquid
or paste.
(Pause) Start focusing on eating more fruits daily
Fruits should be a necessary part of your diet to avoid asthma.
Most fruits have a good amount of beta carotene, which helps reduce inflammation.
They also have vitamins C and E, which can help reduce the chances of lung swelling.
Apples and oranges have specifically been known to help reduce the symptoms of asthma.
In one study, one group of participants was asked to eat two servings of fruit and servings
of vegetables, while the other group had fewer fruit and vegetables.
The results showed that the group that had more fruits and vegetables had better asthma
control.
Pomegranates are another fruit that can help you deal with asthma.
A study showed pomegranate juice helps reduce inflammation in your lungs, reducing tissue
damage.
This is thanks to the amount of antioxidants contained in this fruit.
(Pause) Ginger has the potential to be the miracle
cure Do you love drinking ginger tea?
Well, now you have the reason to drink it all the more!
It’s great for your health and allergies!
You may have used ginger to treat an upset stomach or in case of nausea.
But ginger can also help alleviate symptoms of asthma.
Research has shown that some of the compounds present in ginger can help clear your airways.
Ginger can be used in most dishes to add some taste and richness.
You can add a few pieces of ginger root to your vegetable stir-fry that can be served
with rice.
Ginger gets its flavor from gingerols, which are also the reason for its anti-inflammatory
benefits.
Fresh ginger is available for you to purchase all year round.
So, you can add ginger to most of your dishes throughout the year and stay away from asthma.
(Pause) Don’t go easy on avocados
It’s time you devour avocado smoothie or avocado sandwich guilt-free!
This health-boosting fruit has become so popular lately that we HAD to put it on our list separately.
Cramming it up with other fruits won’t do justice to the goodness of avocados!
They come with many essential nutrients that benefit your overall health.
One such benefit is their ability to alleviate symptoms of asthma.
Avocados are a great source of glutathione, which helps protect your cells from damage
due to free radicals in your body.
Glutathione can also help remove foreign substances such as pollutants from your body, reducing
inflammation chances.
This compound is also necessary for other antioxidants in your body to function optimally.
Avocados are also high in fiber, with half a fruit containing around 5 grams.
This helps keep your gut healthy and also reduces the chances of constipation as well
as colon cancer.
Your diet can certainly impact your respiratory health.
Interested in learning more about keeping your lungs healthy?
Let’s keep the conversation going with a couple more lung-related videos.
Shall we?
Watch 10 Ways You Can Reverse Lung Damage You can also try our video on 7 Warning Signs
That Your Lungs Are Gasping For Help Go ahead, click one.
Or better yet, watch both, and learn more about your respiratory health.
Are you planning on including any of these asthma-controlling foods in your daily diet?
Let us know in the comments below!