Fruit and vegetable twenty anti asthmatic fruits and Vegetables A series of Presentation on F&VByMr Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

4. 1.APPLE
Studies show that apples possess
some extraordinary properties
that may provide protection
against asthma. One study
discovered that pregnant women
who ate apples protected their
child from developing asthma.
Another study found that by
drinking apple juice daily children
could reduce their chance of
suffering from wheezing by 50%.
These beneficial effects of apples
may be linked to their high
concentration of bioflavonoids,
such as quercetin.

5. 2.AVOCADO
is one of the prime source of
Glutathione, which has been
shown to protect cells against
free radical damage and to
detoxify foreign substances
such as pollutants. Without
glutathione, other antioxidants
would not be able 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 sources of
vitamin E).

6. 3.BANANA
Including bananas in your diet
may help you breathe easier.
According to a British study,
children who ate just one banana
a day had a 34% lower chance of
developing asthmatic symptoms
such as wheezing. The results
where not surprising considering
that bananas are one of the best
sources of pyridoxine, commonly
known as vitamin B6. Pyridoxine
plays a critical role in the
production of adenosine
triphosphate (ATP) and cyclic
adenosine monophosphate
(cAMP), molecules that have
been shown to help relax
bronchial smooth muscle tissue.

7. 4. Blueberries:
Blueberries not only
reduce inflammation,
but they can protect the
brain from aging and
prevent diseases, such
as cancer and
dementia. Aim for
organic berries, as
pesticides are hard to
wash away due to their
size.

8. 5.BROCCOLI SPROUT
A recent study found that the
study participants who ate
broccoli sprouts for 3 days had
an increase in antioxidant
compounds that control the
airway inflammation
associated with bronchial
asthma. The effect was most
pronounced in those who ate
the most broccoli sprouts.
Available at many health food
stores and grocery stores,
broccoli sprouts make a great
addition to salads, soups,
salsa-topped dishes, and
sandwiches.

9. 6. Carrots
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. These
beneficial effects are likely
to be linked to high
concentration of beta-
carotene in carrots, but
also the vitamin C
contained in carrots may
play a role
•

10. 7.Endives
Endives provide a
good source of beta-
carotene and
vitamin C. They are
also a good, low-
calorie source of
potassium. Endives
can be used raw, for
example in salads, or
cooked
•

11. 8. Garlic
The beneficial effects of garlic on
asthma are partially due to
garlic's ability to inhibit the
activity of certain enzymes
that generate inflammatory
substances. Additionally, garlic
— especially fresh garlic — is a
relatively good source of vitamin
C and potassium. It is also a
good source of selenium, with
one cup of raw garlic providing
almost 30% of the
recommended daily intake for an
average adult
•

12. 9. GINGER
Its asthma fighting
properties are thought to be
attributable to gingerols,
strong anti-inflammatory
substances that also give
ginger its distinctive flavor.
Fresh ginger, which is said to
be the most effective form
of ginger, is available year
round in the produce
section of your local
supermarket.

13. 10.KALE
. Not only is kale a great source of
vitamin C, it is also one of the
most concentrated dietary
sources of beta-carotene (kale
contains 10 times the beta-
carotene of broccoli). Kale can be
eaten raw, for example as a
substitute for iceberg lettuce in
salads. The beautiful green
leaves of kale can also be
transformed into a savory warm
dish by sautéing the leaves and
mixing them with chopped onions,
crushed garlic and a drizzle of
extra virgin olive oil.

14. 11. Kiwi
One study found that in
children eating the most
citrus and kiwi fruit (5-
7 servings per week)
the incidence of
wheezing was reduced
by almost half, compared
to children who ate the
least of these fruits. The
citrus and kiwi fruit were
also shown to reduce
shortness of breath, runny
nose, and cough.

15. 12.MUSTARD GREEN
The nutrients in mustard
greens can remove free
radicals that cause smooth
muscle contraction and
airway constriction in people
with asthma. Moreover, they
may aid in the breakdown of
histamine. Mustard greens
with their distinctly peppery
flavor are available
throughout the year and can
be found in the produce
section of your local
supermarket.

16. 13.SPINACH
. This is not surprising
considering that spinach
features a host of important
asthma preventing nutrients,
including beta-carotene
(spinach is one of the best
sources of beta-carotene there
is), vitamin C, vitamin E, and
magnesium. It also has a
substantial potassium content
in proportion to its calorie
content: a 100 calorie serving
provides about 40% of the
reference daily intake for this
important anti-asthma mineral.

17. 14.SUNFLOWER SEEDS
They are also a good
source of selenium, with 1
cup providing more than 1/3
of the recommended daily
intake for this important
mineral. Furthermore,
sunflower seeds are among
the seeds and nuts that are
least likely to cause allergic
reactions in people. But, be
careful while consuming
them, as they are quite
calorie-dense.

18. 15.SWEET POTATOES
Sweet potatoes are one of the
foods that are least likely to cause
allergic reactions, which is great
news since asthma is often linked
to allergies. What’s more, sweet
potatoes contain plenty of vitamin
C and potassium as well as
unique root proteins which,
according to preliminary studies,
may have significant antioxidant
properties. The pink, orange, and
yellow varieties are also one of
the most concentrated food
sources of beta-carotene (the
more intense the color, the more
beta-carotene).

19. 16. Tomatoes
• Tomatoes possess many
extraordinary properties that
make them an attractive
functional food for preventing
asthma and alleviating
asthma symptoms. Their
most notable quality: they
provide lycopene. 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.
•

20. 17. TURMERIC
In recent years, western
medicine has started to pay
greater attention to this
extraordinary spice. Recent
research suggests that
turmeric possesses strong
anti-inflammatory
properties. Although best
known for its use in Indian
style curries, turmeric can
also be used to add flavor
and color to fish, seafood,
meat, rice, vegetable, and
pasta dishes

21. 18. Extra Virgin Olive Oil
The secret to longevity
in Mediterranean
culture, this oil provides
a healthy dose of fats
that fights inflammation,
can help lower risks of
asthma and arthritis, as
well as protect the heart
and blood vessels