ANTI-ASTHMA DIETS

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. Are you looking for a healthy nutrition and diet plan for
asthmatics? This section of MEDICAL
FORUM Q&A PAGE
Nutrition Guide to Fighting Asthma presents diet tips
that can
bring relief to asthma sufferers by preventing and
alleviating asthma symptoms
such as shortness of breath, coughing, and wheezing.
More specifically, the
paragraphs below explain how nutrients like ascorbic
acid, vitamin B6, vitamin E,
quercetin, rosmarinic acid, omega-3 fatty acids,
magnesium and a number of other
nutrients can help prevent symptoms in asthmatic
people.

This section also explains why asthma patients might
want to avoid consuming certain substances such as
sodium (salt), food additives, preservatives, dairy and
eggs. Important notice: The information below and
elsewhere on this page is not intended or implied to be
a substitute for professional or medical advice but a
medium for enlightenment Always seek the advice of a
qualified health care provider.

#1: Be Sure to Get Enough Vitamin B6
Foods rich in vitamin B6 (pyridoxine) should be a vital
component of
any anti-asthma diet. Several studies have found
pyridoxine to
dramatically reduce the intensity and frequency of
asthma attacks.
Pyridoxine plays a critical role in the production of
adenosine
triphosphate (ATP) and cyclic adenosine
monophosphate (CAMP),
molecules that have been shown to help relax bronchial
smooth
muscle tissue. Pyridoxine is found in a wide range of
foods, bananas
being a particularly rich source of this important
asthma-fighting
vitamin.

#2: Load on Foods That Contain Vitamin C and E
Another good diet tip for asthma patients is to eat
plenty of foods that
are rich in vitamin C. With strong antioxidant properties,
vitamin C (ascorbic acid) is highly effective at
neutralizing free radicals. Free radicals are unstable
molecules that can cause contraction of airway smooth
muscles. Studies have also shown high levels of vitamin
C to be able to reduce histamine release in the
body and make histamine break down faster .
Histamine, a chemical produced by the body, can
increase
inflammation in asthmatics and cause constriction of
smooth muscles. Vitamin E is another antioxidant that
can help alleviate asthma symptoms such as shortness
of breath, coughing, and wheezing. Vitamin C and
vitamin E protect each other and are more effective
when consumed together.
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#3: Eat Plenty of Foods That Contain Quercetin
Quercetin, a bioflavonoid with strong antioxidant, anti-
histamine, and
anti-inflammatory properties, has been shown relieve
asthma symptoms
and allergic symptoms in some asthma sufferers. Good
dietary sources
of quercetin include apples, yellow and red onions,
capers, broccoli,
lovage, red grapes, cherries, citrus fruits, tea, and many
berries including
lingonberries , raspberries, and cranberries.

#4: Consume Herbs Rich in Rosmarinic Acid
Rosmarinic acid has antioxidant and anti-inflammatory
activities, which
is why it may help alleviate asthma symptoms. The
antioxidant activity
of rosmarinic acid is believed to be superior to that of
vitamin E. In
addition, rosmarinic acid encourages cells to create
prostacyclins, which
help keep the air passages of the lungs open and thus
promote easy breathing. Rosmarinic acid is found in
many culinary herbs such as rosemary, sage, marjoram,
peppermint, oregano, lemon balm, and thyme.

#5: Limit Omega-6 Fats, Increase Intake of Omega-3
Fats
Omega-6 fatty acids are considered essential fatty acids
(EFAs) which
means that a certain amount is crucial to the proper
functioning of a
healthy body. However, excessive amounts of these fats
can be
harmful to people with asthma. Excess omega-6 fatty
acids can
increase inflammation in the body by producing
inflammatory
prostaglandins (type 2 prostaglandins).
Omega-3 fatty acids, on the other hand, have anti-
inflammatory
effects. Many experts believe that our ancestors
consumed omega-3
and omega-6 fatty acids in roughly equal amounts.
However, most
modern diets in Western countries — where asthma is
most prevalent
— include extremely high amounts of the potentially
inflammatory
omega-6 fatty acids and not enough anti-inflammatory
omega-3
acids.
An easy way to balance the fats in your diet is to
reduce the consumption of refined vegetable oils which
are high in omega-6 fatty acids and to eat more
omega-3 containing plant-based foods such as
walnuts,
soybeans, and flaxseeds, or cold water fish like salmon,
cod, and halibut.

#6: Watch Out for Dairy Products and Eggs
Food allergies and intolerances are often linked to
asthma. Asthma sufferers often report that the foods
that
cause adverse reactions in them also make their asthma
symptoms worse. Although food allergies and
intolerances vary depending on the individual, allergies
to dairy products and eggs seem to be particularly
common among asthmatic people.
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#7: Consume Foods High in Carotenoids
The carotenoid beta-carotene is a fat-soluble
antioxidant that combats
free radicals which cause contraction of airway smooth
muscles . Also
vitamin A, which can be made from beta-carotene by
the body, is a
potent antioxidant. Good food sources of beta-carotene
include yellow/
orange and green vegetables and fruit such as spinach,
carrots, sweet
potatoes, winter squash, mango, melon and apricots.
And here's a bonus diet tip for all the sporty ones
among you: step up
your lycopene intake! Lycopene, another carotenoid with
high
antioxidant activity, has been shown to be particularly
effective at
controlling exercise-induced asthma. Dietary sources of
lycopene
include tomatoes, apricots, pink grapefruit, watermelon,
and pink
guavas.
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#8: Eat Foods Rich in Magnesium and Potassium
Studies have shown that magnesium intake may be
associated with a
decreased risk of asthma. A high dietary intake of
magnesium has also
been linked to better lung function and reduced
wheezing in people
with asthma. Intravenous magnesium (magnesium
injected directly to
veins) is sometimes used for treating acute asthma
attacks in
hospitals. The beneficial effects of magnesium on
asthma patients are
due to the ability of magnesium to help smooth muscle
cells stay
relaxed. Furthermore, magnesium is needed to maintain
adequate
levels of potassium, another mineral that has been
associated with
improved lung function and a reduced incidence of
asthma. Potassium
is found in a variety of foods, root vegetables and beans
being
particularly good sources of this anti-asthma mineral.
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#9: Cut Back on Salt
Studies suggest that high intakes of salt
(sodium) can make asthma symptoms worse
by making airways more reactive to allergens.
Regions where salt consumption is high also
tend to have higher rates of asthma.
Moreover, excessive intake of salt can strip
the body of potassium, a mineral that has
been associated with improved lung function
and reduced incidence of asthma in children. If
you feel the food is lacking flavor, try using
spices and herbs instead of excessive
amounts of salt. Be also aware of the
"hidden" salt that is present in many
packaged and processed foods, such as
commercial cereals, canned vegetables, and
frozen meals.
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#10: Avoid Food Additives and Preservatives
Some food additives and preservatives have been shown
to be strong asthma triggers in some people.
Substances that may worsen asthma symptoms include
benzoates, tartrazine, monosodium glutamate, and
sulfites. Benzoates are antimicrobial preservatives that
used in various products, particularly soft drinks.
Tartrazine is an artificial food coloring used in many
processed foods such as many canned vegetables,
confectionery, soft drinks, sauces, chips, candy, cereals,
instant soups, rices, pastas, butter, cheeses and
pickled products. Monosodium glutamate or MSG is a
flavor enhancer commonly used in Chinese
restaurants and in many processed foods. Sulfites are
used as preservatives in many packages foods and
alcoholic beverages. The best way to avoid artificial
substances in food is to eat unprocessed, organic
foods.
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