Asthma is a chronic respiratory condition which causes inflammation and narrowing of the airways. It makes breathing difficult and may cause wheezing, cough, or a feeling of tightness in the chest.

A diet rich in fruits, vegetables and whole grains enhances immunity, improves lung function and reduces asthma symptoms. While natural foods must not be a replacement for your doctor-prescribed treatment plan, they can be complimentary for better health.

Vitamin D is a powerful immune modulator that boosts immunity and reduces airway inflammation. It possess antimicrobial properties that reduce respiratory infections that can trigger asthma. Food sources include fortified milk, fatty fish such as sardines and tuna, egg yolks and orange juice.

Vitamin E contains tocopherol, a chemical compound that acts as a potent antioxidant. It supports lung health and decreases the risk of developing asthma symptoms such as wheezing and coughing. Dietary sources include sunflower seeds (and oil), almonds, hazelnuts, peanuts, spinach, and avocados.

Omega-3 fatty acids decrease the IgE antibody mediated activation of immune cells that are involved in causing allergic reactions and asthma. Good sources of omega-3 include fish such as salmon, sardines, trout, and herring, flaxseed oil, walnut, and soybeans.

Magnesium has anti-inflammatory properties that reduce airway inflammation. It also helps in the expansion of bronchial air passages making breathing easier. Foods include pumpkin seeds, spinach, avocado, tuna fish, whole wheat bread, and dark chocolate.

Certain fruits contain flavonoids and vitamin C that are high in antioxidants, and their anti-inflammatory benefits can improve respiratory function and overall lung health. The best sources include brightly coloured fruits like apples, cherries, grapes, strawberries and oranges.

Beta-carotene is converted to vitamin A in the body. It supports lung function, and has anti-inflammatory and immune-modulatory properties that help reduce symptoms of asthma. Food sources include carrots, sweet potatoes, fruits like apricots and cantaloupe, broccoli, and spinach.

Whole grains reduce chronic inflammation and have a protective effect against asthma, by helping reduce the symptoms. They are a rich source of fibre, vitamins and minerals, and include whole oats, buckwheat, bulgur wheat, brown rice, and barley.

Certain spices used in everyday cooking can battle inflammation and allergies, and help in easing asthma symptoms. Turmeric, cinnamon, ginger and garlic used regularly in Indian cooking are some examples of spices that can provide relief from asthma.