In a clinical trial from by La Trobe University in Greece, researchers recruited 64 children with mild asthma.
While half of the children followed their normal diets, the other half got two meals of cooked fatty fish twice a week for six months. After the trial, the researchers found that the kids who ate more fish substantially reduced their airway inflammation.
Lead researcher Maria Papamichael explains in a press release: “Fatty fish is high in omega-3 fatty acids which have anti-inflammatory properties. Our study shows eating fish just twice a week can significantly decrease lung inflammation in children with asthma.”
“Following a traditional Mediterranean diet that is high in plant-based foods and oily fish could be an easy, safe and effective way to reduce asthma symptoms in children,” said co-researcher and head of La Trobe’s School of Allied Health, Professor Catherine Itsiopoulos.
Reader’s Digest also writes that berries and leafy greens like spinach contain high levels of Vitamin C which is known to promote a healthy immune system and reduces wheezing in children. Milk is a great source of calcium, but it is also rich in magnesium, an asthma-fighting mineral also found in flax seeds. Magnesium relaxes the muscles surrounding the bronchi, which keeps your airways open. And avocados contain an important antioxidant that guards your lungs against airway stress and tissue damage.