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Discover the best and worst foods for asthma, the best vitamins and supplements for asthma and more.

The Best and Worst Foods for Asthma

A while back, I had a viewer tell me that her three year old little girl was diagnosed with asthma.

She asked me: can certain foods trigger asthma and she wanted to know the best and worst foods for asthma. I’m gonna’ answer that question today.

But first, let’s talk about some of the best vitamins and supplements for asthma.

Best Vitamins and Supplements for Asthma

There are certain vitamins that studies have shown are helpful for lessening asthmatic symptoms.

*As I’m going through these different vitamins and minerals, I’m going to give you some examples of the foods that contain these vitamins but I’m just going to give you a few examples. There are many foods that contain the vitamins and minerals that I’m going to talk about so I suggest you do your own research and I always suggest you do your own research anyway.

Vitamin D

The first one is vitamin D. Vitamin D strengthens the immune system and it can lessen swelling.

The best source of vitamin D is sunshine, but some foods that include vitamin D are salmon, eggs and fortified orange juice and there are many others (I no longer recommend eggs, learn why here).

Vitamin A

The next few vitamins are antioxidants and antioxidants help because they fight free radicals and what free radicals do is they damage the cells in your body. So the first one is vitamin A. Vitamin A can be found in carrots, cantaloupe, sweet potatoes, leafy greens and broccoli.

Vitamin C

The next one is vitamin C. Vitamin C can be found in citrus fruits, tomatoes, strawberries and peppers.
Next we have vitamin E. Vitamin E can be found in almonds, hazelnuts raw seeds, vegetables like cauliflower.


Another antioxidant they recommend is beta carotene. Some foods that contain beta-carotene are carrots, sweet potatoes, leafy greens, squash, cantaloupe and peppers.

Other foods with antioxidants include tomatoes, berries, carrots, green tea and cruciferous vegetables.


Experts also recommend magnesium for asthma. The reason for this is because magnesium helps to relax your muscles (that’s why they recommend magnesium for muscle spasms and muscle cramps).

You know, when you wake up at night and you have that charley horse in your leg and it’s excruciating? Well, magnesium helps with that.

Some foods that contain magnesium are spinach, swiss chard, dark chocolate and salmon.


Folate is something that also helps with asthma. In February 2016, in the Annals of the American Thoracic Society, they found that children with lower levels levels of folate and vitamin D were eight times more likely to suffer from asthma attacks.

Some foods that contain folate are spinach, asparagus, leafy greens, citrus and beets.

Anti-inflammatory foods

When you have asthma, as you may or may not know, your airway becomes constricted and inflamed. So experts recommend anti-inflammatory foods to reduce the inflammation.

Some anti-inflammatory foods are flax seeds, berries, pomegranates, garlic and avocado and there are many others.

Foods for Asthma

Some foods for asthma include:


The reason apples are thought to help is because they contain flavonoids, which is also an antioxidant. Flavonoids also help to open up your airway.


Another recommendation is coffee because it contains caffeine. Caffeine also helps to open up your airways. However, there is some conflicting information around coffee because coffee also contains salicylates, which I will tell you more about in a couple of minutes.


Another helpful food is tomatoes. Tomatoes contain lycopene. Lycopene is thought to help you breathe better and lycopene is also an antioxidant.

So the message here is to load your body with antioxidants.

Other Foods That Help Fight Asthma


Turmeric is well known for its ability to reduce (pain and) inflammation.

Foods Causing Asthma

Some foods to avoid if you have asthma are:

Packaged, processed foods

Packaged, processed foods, artificial ingredients and preservatives (I’ll talk more about this in a minute).

The reason that these foods are thought to be harmful if you have asthma (and in general) is because you could have an intolerance, a sensitivity or an allergy to certain foods, and if you do, it could cause
asthma or mild asthmatic symptoms.


Something else that may be harmful is salt.

The reason is because salt causes fluid retention which, in turn, causes inflammation.

What to Avoid With Asthma


Another thing you may want to avoid is salicylates.

Salycylates can be found in coffee (which I mentioned previously), tea and some herbs and spices. What I would say with coffee is if you’re old enough to drink coffee 😉, just pay attention to how your body feels. Does coffee make you feel better? Do you feel like it opens up your airways? If not, then don’t drink it.


Little side story: ➡️ I recently discovered that I have a mild allergy to sulfites. Whenever I drink wine, my face becomes really flushed. In fact, I start getting flushed from my chest right up to my face. I don’t drink wine often, but when I do that that’s what happens, and it only happens for me with wine.

Sulfites can be found in wine, beer, dried fruits, pickled food, maraschino cherries, shrimp and bottled lemon and lime juice. It can be found in many other foods as well so you might want to do some research around that if you think that might be a problem for you.


Now, also the more obvious culprits may be a problem for you such as tree pollen and dust mites. But you also want to think about mold in your home.

I’ve heard of this more often than not about people who developed asthmatic symptoms because they find they have mold in their home.

So if someone in your house has asthma, you might want to look around and see, or smell I guess 😉, if there might be mold in your home. Better yet, have an expert come in to investigate for you.

Conclusion and Recap

Last but certainly not least, you want to make sure you’re eating lots of fruits and vegetables. It’s the same old thing they always tell us but the reason is mainly because you want to consume antioxidants.

You also want to include lots of anti-inflammatory foods for asthma. Also vitamin D, vitamin A, vitamin C and vitamin E, as well as magnesium, folate and beta carotene.

Please share if you know someone who would find this helpful. Thanks! 🙂

Have you found other foods that help fight asthma? Share your comments below.

I wish you health and happiness,


The best and worst foods for asthma





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