Nutritional Blockbusters that Fight Asthma
14. Antioxidant trio of vitamins A, C and E, which boosts the immunity, and other nutrients (like selenium, magnesium, lycopene, caffeine in moderation and fruit/vegetables can play an important role in preventing asthma or controlling its symptoms.
15. Vitamin A – Antioxidant vitamin A-rich foods help clear air passages and makes breathing easier. It comes in two forms : retinol, the true vitamin A found in meats, fish, eggs and dairy products; and betacarotene which gets converted to vitamin A in the body. Betacarotene is found in all red, yellow and orange fruits and vegetables like carrots, sweet potatoes, tomatoes, green leafy vegetables, citrus fruits, melon, papaya, mango, apricots and peaches.
16. Vitamin C – Another antioxidant vitamin C increases the production of infection fighting white blood cells and antibodies; and improves asthma symptoms. Vitamin C-rich foods are citrus fruits, Indian gooseberry (amla), guavas, papaya, strawberries, mangoes, pears, apples, kiwi fruit, broccoli, cauliflower, brussel sprouts, cabbage, green leafy vegetables, peas, tomatoes, turnips, onions, garlic, red and green peppers and chillies.
17. Vitamin E – The third antioxidant vitamin E protects lungs and cuts the risk of developing asthma or improve the existing condition. Vitamin E food sources are low fat dairy products, liver, egg yolks, seafood, wholegrains, wheat germ, almonds, walnuts, peanuts, sunflower seeds, sesame seeds (til), oats, vegetable oils, spinach, greens, tomatoes, red and green peppers, sweet potatoes, avocados, apples.
18. Selenium – Selenium has also got antioxidant properties. Its rich sources are poultry, seafood, egg yolks, cottage cheese, wholegrains, wheat germ, brown rice, sunflower seeds, nuts, green leafy vegetables, broccoli, mushrooms, garlic, onions, cauliflower, celery.