This document discusses foods that can help and hinder asthma and allergies. It recommends eating apples, cantaloupe, carrots, coffee, flaxseeds, garlic, and foods high in vitamin D to help asthma, as they contain antioxidants and anti-inflammatory compounds. It suggests avoiding shellfish, salt, peanuts, eggs, and sulfites for those with asthma, as they can trigger inflammation or allergic reactions. Overall, it promotes eating plenty of fruits and vegetables for their antioxidant properties, while maintaining a healthy weight.