Yogic Diet for Asthma
Yoga lays great emphasis on diet and insists on avoiding common dietary errors. Sattvic (pure) foods form the ideal diet for an asthmatic. They are both, nourishing as well as easy to digest.
An asthmatic’s diet should ideally be lacto-vegetarian. Research has proven that a predominantly vegetarian diet is best for them. Meat proteins take longer to digest and tend to be put a burden on the metabolic system.
Non-vegetarians may start by cutting down on red meat, then gradually eliminate it altogether. Later, as they develop a taste for vegetarian fare, they will find themselves giving up other meats, poultry, fish, and eggs, too. However, seafoods, if not fried, have been proven beneficial to asthmatics. An asthmatic’s diet should ideally contain a limited quantity of carbohydrates, fats and proteins (they are acid-forming), with liberal helpings of alkaline foods like fresh fruits, green vegetables and germinated grains and pulses. Have plenty of dried fruits, like prunes, oranges or berries or a few black raisins with honey. Also have lots of salads of raw vegetables like beets, tomatoes, cucumber, carrots, lettuce and wheat bread with one or two green vegetables, sautéed or slightly cooked. Asthmatics should always eat less than their full capacity as it bears down upon the chest, resulting in a feeling of over-fullness and discomfort. Besides, they should pay careful attention to eating slowly, chewing their food well. They should also drink anywhere between six to ten glasses of water daily, but avoid liquids during meals. Vitamins and Minerals for Asthma
1. Vitamin A plays a vital role in curing asthma. Beta-carotene A precursor to Vitamin A is found abundantly in carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, and spinach. The more intense the color of a fruit or vegetable, the higher is the beta-carotene content. 2. Vitamin B-6 enhances the autoimmune function and formation of hemoglobin. It is amply found in beans, nuts, legumes, eggs, meats, fish, whole grains, and fortified breads and cereals. 3. Vitamin C is another highly beneficial ingredient. Apples, apricots, avocadoes, breadfruit, blackberries, blackcurrants, blueberries, kiwifruits, jujubes, melons, cantaloupess, peaches and pears are rich in Vitamin C. 4. Vitamin E is an antioxidant that increases the blood capacity to carry oxygen. It is found in wheat germ, corn, nuts, seeds, olives, spinach, asparagus, and other green leafy vegetables and vegetable oils. 5. Zinc is an immune-enhancer that supports the adrenal glands. It is found in profusion in the following: baked beans, raisin bran, black, dried, peas, oatmeal and mixed nuts, particularly unsalted, roasted peanuts, almonds and walnuts. 6. Selenium is an antioxidant that protects the immune system from hypersensitivity. Brazil nuts, dried, oatmeal, brown rice, whole wheat bread, black, dried, walnuts are all selenium rich foods. 7. Essential fatty acids, particularly omega-3 oils are extremely beneficial in reducing inflammation and alleviating asthma attacks. They are found abundantly in vegetarian foods like almonds, walnuts, pumpkin and flax seeds. 8. Tulsi or Holy Basil is one of the most beloved Ayurvedic herbs that helps reduce mucus and symptoms of irritability. The chemical eugenol, found in Tulsi is one of the most active constituents that contributes to its therapeutic effects.
Other Dietary Tips
1. Common food allergens that tend to trigger an asthma attack include eggs, fish, shellfish, milk, chocolate, citrus fruits, food preservatives and coloring. 2. Remember an apple a day, keeps the doctor away. They are rich in flavonoids that function as antioxidants and reduce inflammation. 3. If you have a tendency to produces excess mucus, avoid dairy products. 4. Other foods that tend to produce phlegm are rice, sugar, pickles, chutneys, ice and iced drinks and curds, as also fried stuff and are difficult to digest and best avoided. 5. Spicy, fried, fatty foods, too much tea and coffee are best avoided. 6. The evening meal should preferably be finished before sundown or at least three hours before bedtime.
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