Although allergic reactions can cause various symptoms, from simple hives to life-threatening anaphylaxis, most asthma sufferers will recall one sign that has been particularly tough. The chest tightens and spasms; the throat becomes tight and scratchy; shortness of breath is commonly associated with an asthma attack. The following foods are reputed for helping reduce asthma symptoms:
1. Tomatoes
These red fruits are rich in lycopene, which reduces respiratory tract inflammation. They also contain vitamin C, which helps reduce swelling.
2. Garlic
Garlic is packed with antioxidants that prevent damage to the lungs, which free radicals can cause. This herb also contains selenium and has anti-inflammatory properties.
3. Olive Oil
Olive oil is rich in monounsaturated fats, which help break down and clear out mucus while lowering inflammation in the respiratory tract. It also contains vitamins A and E, which have anti-allergic properties.
4. Salmon
Salmon (and other fatty fish like mackerel, sardines, and tuna) is rich in omega-3 fatty acids, which reduce respiratory tract inflammation, specifically in the upper part of your lungs (the bronchi).
5. Tea
Black tea, and especially green tea, is rich in phytochemicals that reduce inflammation and help break up mucus. Green tea also contains epigallocatechin gallate (EGCG), a powerful antioxidant.
6. Whole grains
Whole grains such as barley and brown rice contain antioxidants and vitamins, including vitamin B-1 (thiamine). Whole grains also contain magnesium and selenium, which reduce lung inflammation. Brown rice can be considered a rich source of these nutrients, as it is a whole grain that has not been stripped of its outer bran layer as white rice has been.
7. Yogurt
Plain yogurt is a good source of lactobacillus bacteria, which are beneficial to the immune system and have anti-allergic properties. This healthy bacteria breaks down mucus, allowing it to be swallowed. Studies have suggested that consuming Lactobacillus strains reduces respiratory tract inflammation in people with asthma and allergies.
8. Cottage cheese
Like yogurt, cottage cheese is a good source of lactobacillus bacteria, making it a delicious food for reducing respiratory tract inflammation.
9. Flaxseed
Flaxseed oil contains alpha-linolenic acid (ALA), which reduces inflammation due to its antioxidant properties. It also contains omega-3 and omega-6 fatty acids, which reduce inflammation and help produce mucus. Flaxseeds are rich in ALA and vitamin B1 (thiamine), which help reduce inflammation. They also contain omega-3 and omega-6 fatty acids.
10. Oysters
Oysters are nutrient-rich and high in iron and zinc, which help reduce respiratory tract inflammation. That is even better if you can get them fresh from the bay on a cold night.
11. Kiwi fruit
This fruit is rich in vitamin C and other antioxidants, which prevent lung damage. It is also an excellent source of carotenoids that reduce inflammation and free radicals in the respiratory tract.
12. Beets
Beets (particularly red beets) are rich in betaine, an antioxidant that reduces inflammation in the respiratory tract and is a raw material for DNA repair enzymes. They also contain potent anti-inflammatory compounds that are part of the Beet Root Extract (BEE). They are particularly rich in betaine and furocoumarins, which bind to free radicals and prevent them from causing damage to cells. Beets contain many other nutrients that help reduce allergies and inflammation: Vitamin C, manganese, magnesium, potassium, fiber, lycopene, and alpha-carotene.
13. Celery and watermelon
Celery and watermelon are both high in water content, helping to keep your body hydrated during an allergic reaction. The latter contains calming magnesium and other citrulline and aspartic acid, two amino acids that convert to arginine when ingested; arginine is a precursor for nitric oxide synthesis that relaxes blood vessels and decreases inflammation in the body.
