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Guide to Fighting Asthma   ( Home | Diet | Foods | Recipes )

Asthma Relief Recipes (Main Dishes)

Treat your tastebuds to these delightful dishes and you'll also be doing your body a favor. The asthma relief recipes you find in this section of our Nutrition Guide for Asthma Sufferers are rich in nutrients that can help control and relieve asthma symptoms. Start cooking now!

Beet and Carrot Salad with Ginger

This recipe pairs two powerful root vegetables to create a powerful natural weapon for fighting asthma. Beets are packed with magnesium, which helps reduce constricted airways by relaxing the muscles around the bronchial tubes, while carrots are loaded with beta-carotene. In one study, women who ate the most carrots were found to have a 20% lower risk of asthma than women with the lowest intakes.
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"Zoodles" with Mashed Avocado and Mediterranean Herbs

Starring mashed avocado and homemade zucchini noodles ("zoodles"), this simple gluten-free dish is jam-packed with glutathione and vitamin E, both of which are believed to fight asthma due to their strong antioxidant properties. This dish also contains garlic which may be good for asthma sufferers thanks to its ability to boost the body's production of prostacyclins, molecules that help keep the air passages of the lungs open.
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Beet and Carrot Soup

This recipe combines beets and carrots to create a beautiful crimson soup that is also rich in nutrients that can help relieve asthma symptoms. Beets are packed with magnesium, which helps heal constricted airways by relaxing the muscles around the bronchial tubes. Carrots, on the other hand, are one of the best dietary sources of the anti-asthma vitamin beta-carotene. In one study, women who consumed the most carrots were found to have a 20% lower risk of asthma than women with the lowest intakes.
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Omega-3 Omelet with Carrots and Tomatoes

Provided that your asthma is not linked to an allergy to eggs, this carotenoid-rich omelet can be of help in treating asthma. The carrots in this omelet are supercharged with beta-carotene while tomatoes are loaded with lycopene. Beta-carotene is a fat soluble antioxidant that combats free radicals which cause contraction of airway smooth muscles. Lycopene, another carotenoid with high antioxidant activity, has been shown to be particularly effective at controlling exercise-induced asthma.
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Omega-3 Omelet with Red Onions and Capers

Provided that you are not allergic or sensitive to eggs, this omelet may be of great help if you suffer from asthma. Onions, particularly red onions, as well as capers are among the best natural sources of quercetin, a bioflavonoid that has been shown to relieve asthma. What's more, this omelet provides plenty of omega-3 fatty acids which are known to have anti-inflammatory properties.
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Green Pea and Mushroom Risotto

This simple recipe helps you create a risotto that's full of flavor and asthma-fighting minerals such as selenium. The beneficial effects of selenium on asthma are based on the role of this trace element in the antioxidant system of the body: selenium is a key component of several enzymes involved in antioxidant defense.
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Ginger and Cucumber Salad

Ginger, one of the oldest spices in the world, is well known for its cold treating powers, but it may also help alleviate asthma symptoms. These asthma fighting properties of ginger are thought to be attributable to gingerols, strong anti-inflammatory substances that also give ginger its distinctive flavor.
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Salmon Salad

Salmon is rich in omega-3 fatty acids which have strong anti-inflammatory properties. Also tomatoes and onions contain many extraordinary properties that make them exceptional at preventing asthma and alleviating asthma symptoms.
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Carrot and Avocado Salad

Avocados are well known for their contribution to beautiful skin, but these delicious creamy fruits can also be help alleviate asthma symptoms. Avocados are at the top of the list of foods with the highest concentration of glutathione, an unsung health promoting compound with widespread functions. Glutathione has been shown to protect cells against free radical damage and to detoxify foreign substances such as pollutants. Further, without glutathione other antioxidants could not function efficiently. Avocados are also a good source of vitamin E, particularly for people whose asthma is linked to a nut allergy (nuts are one of the most common healthy sources of vitamin E).
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Arugula, Avocado and Tomato Salad

The glutathione and vitamin E in avocados protects cells against free radical damage. Also the tomatoes in this salad may help alleviate asthma symptoms. In one study with 32 asthmatic adults, those who were given tomato extract rich in lycopene had a lower rate of lung inflammation than those who received a placebo.
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Carrot Fennel Cucumber Salad

Provided that you're not allergic to lemon juice, this refreshing salad works like magic to soothe your soul—and bronchial airways. The airway soothing properties of this salad are due to the wide range of anti-asthma nutrients found in this salad. These nutrients include rosmarinic acid, omega-3 fatty acids, beta-carotene, potassium, vitamin C, and vitamin E.
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Want More Recipes?

For more recipes that can help keep asthma symptoms at bay, visit the main recipe directory of HealWithFood.org's Guide to Fighting Asthma.

You may also be interested in taking a look at the section that provides more general diet tips on how to prevent and control asthma symptoms. Be also sure to check out the overview of the best anti-asthma foods.