Asthma, Antioxidants, and Body Weight
While there is no specific diet to treat or prevent asthma, there is emerging evidence to suggest that a diet high in antioxidants, specifically vitamin C, as well as maintaining healthy weight can benefit those living with asthma. Foods rich in vitamin C have been shown to reduce asthma attacks and can reduce bronchoconstriction. Vitamin C rich foods include citrus fruit, kiwi fruits, strawberries, tomatoes and papaya. The recommended daily intake (RDI) of vitamin C for Australian adults is 45 mg/day, this is equivalent to ½ an orange or a cup of strawberries.
The other main factor in improving asthma related symptoms is aiming for a healthy body weight. Part of achieving a healthy weight includes a healthy diet and regular exercise. Eating healthy means understanding portions and eating a wide variety of foods, in particular fruit and vegetables.
Individuals living with asthma who are overweight can significantly decrease the prevalence of asthma attacks and asthma related symptoms by reducing their weight by as little as 5%. This is the equivalent of someone weighing 100kg losing just 5kg of their body weight.
To achieve a healthy diet, it is important not to eliminate food groups from your diet unless advised by a doctor or dietitian. One of the most common misconceptions with asthma is the consumption of dairy products exacerbating symptoms (making the symptoms worse). It is believed milk increases our mucus production, however there is no evidence to suggest this and it is an important part of eating a healthy balanced diet. In summary, those living with asthma can benefit from having a diet rich in antioxidants from fruit and vegetables and aiming for a healthy body weight.
Vegetables (5 serves)
½ cup cooked vegetables
1 cup salad vegetables
½ corn or potato
1 medium tomato
Fruit (2 serves)
1 medium piece (apple, orange, pear)
2 small pieces (plums, kiwi fruit, apricot)
1 cup diced/canned fruit
½ cup no sugar fruit juice
30g dried fruit
Breads and cereals (3-6 serves)
1 slice of bread or ½ bread roll
½ cup cooked rice or pasta
¼ cup muesli
½ cup cooked porridge
⅓ cup cereal flakes
Dairy (2 ½ - 4 serves)
1 cup of milk
2 slices of cheese
¾ cup yoghurt
Meat (2-3 serves)
100g (palm size) cooked meat, fish or chicken
2 large eggs
Extras (0-2 serves)
1 tablespoon butter
2-3 sweet biscuits
2 scoops ice cream
12 hot chips
200mL wine or 30mL spirits, 400mL beer