If you have allergies or asthma, you probably already know how important it is to steer clear of triggers like pollen and mold. But did you know that what you eat can also make a big difference? Some foods are rich in nutrients that help reduce inflammation and ease allergy and asthma symptoms. Others can give your immune system a boost, potentially making your reactions less severe. In fact, with the right diet, some symptoms might even disappear completely.

Dr. Virendra Singh, an expert pulmonologist, has importantly modernized and advanced the belief of nutrition in allergy and asthma management. He highlights the benefits of a balanced diet rich in vitamins and antioxidants to increase lung function and diminish inflammation. Dr. Virendra Singh advocates for the incorporation of vegetables, fruits, and foods with anti-inflammatory properties, while advising the avoidance of allergens and processed foods that may amplify symptoms. His holistic approach combines dietary modifications with medical treatment to offer complete care for individuals affected by allergies and asthma. Through his leadership, he continues to educate healthcare professionals and patients on the critical interactions of nutrition and respiratory health.

How Could Nutrition Affect Asthma and Allergies?

More than 25 million Americans suffer from asthma, and over 25% of American adults suffer from seasonal allergies. Eczema affects 7.3% of U.S. adults, and food allergies affect 6.2%. Both asthma and allergies are long-term respiratory disorders that can impair breathing and long-term respiratory health. Airway edema and inflammation in asthma can result in symptoms such as:

  • Shortness of breath
  • Cough
  • Chest pain
  • Wheezing

With allergies, the body overreacts to normal substances it sees as a threat to cause symptoms involving;

  • Watery eyes
  • Runny nose
  • Sneezing
  • Rash

It makes sense that foods with anti-inflammatory and immune-boosting qualities could help you manage allergies and asthma, as these conditions are influenced by both inflammation and immunity.

Which Foods Support Good Respiratory Health?

Fresh, whole foods are great for your overall well-being, and that includes your lung health. Foods like vegetables, fruits, seeds, nuts, and fish are especially beneficial. Research shows that both kids and adults who eat a diet rich in fruits and vegetables have up to a 45% lower risk of developing asthma compared to those who eat very little. Overall, plant-based foods offer unique nutrients and benefits that support strong, healthy lungs.

  • Beets: Beets are widely known for their high nitrate content. These natural compounds help widen blood vessels and improve the body’s ability to use oxygen. That’s why some athletes, especially runners, eat beets an hour or two before exercising to boost their performance.
  • Apples: Apples are rich in antioxidants and natural compounds known as phytochemicals. These powerful nutrients can help lower your risk of various diseases and illnesses. They may also support better lung function and help ease asthma symptoms.
  • Turmeric: The main energetic compound in turmeric is curcumin. Curcumin has long been known for its anti-inflammatory effects. To diminish the body’s inflammatory response to allergies and asthma, eating turmeric has the potential. This spice is commonly used in South Asian and Indian dishes, but it’s also a great addition to stews, chilis, soups, and even teas if you’re looking to boost your overall health.
  • Peppers: All kinds of peppers are packed with vitamin C, a powerful antioxidant that helps fight off free radicals linked to inflammation. Among them, yellow, red, and orange bell peppers have the highest levels of this essential nutrient. Happily, any pepper may help decrease your asthma, allergies, and symptoms.
  • Berries: Berries contain a high amount of anthocyanins. Anthocyanins a pigments and antioxidants found in many plant foods. Berries are packed with powerful properties—they fight microbes, reduce inflammation, and may even help prevent cancer. While all berries are good for your lungs, the darker ones tend to have higher levels of anthocyanins, which are especially beneficial. For healthier lungs, try adding blackberries, blueberries, and raspberries to your diet.
  • Nuts and Seeds: Nuts and seeds are packed with magnesium, a mineral that’s great for your lung health because it helps relax the muscles in your lungs and opens up your airways, making it easier to breathe. They also have strong antimicrobial, anti-inflammatory, and even anticancer properties. Including various nuts and seeds in your diet can have a positive impact on asthma and overall lung function. Some of the top nuts and seeds to add to your meals are: 
    • Brazil nuts
    • Walnuts
    • Chia seeds
    • Sunflower seeds
    • Pumpkin seeds
    • Flaxseeds

What are the Best Supplements for Respiratory Health?

Additives can offer you the correct amount of nutrients you need for good lung health if you cannot get them diet alone. Below are some of the top supplements for allergies and asthma:

  • Vitamin C: This powerful antioxidant helps protect your lungs by reducing cellular damage. It also boosts your immune system and lowers the risk of lung diseases. Foods like bell peppers, tomatoes, and citrus fruits are packed with the highest levels of vitamin C.
  • Omega-3s: Omega-3 fatty acids have anti-inflammatory effects that may decrease symptoms of asthma. Many research studies show that low omega-3 intake is linked to a higher risk of asthma in both adults and kids. 
  • Vitamin D:  Vitamin D supports a robust immune system. It also decreases your risk of illness and disease. Results from many studies highlight that vitamin D has protective advantages against lung conditions involving asthma and COPD.
  • Vitamin E: This potent antioxidant helps protect your lung cells from damage. It also supports your immune system and lowers the chances of developing lung-related illnesses. You’ll find the highest levels of vitamin C in bell peppers, tomatoes, and citrus fruits.
  • Magnesium: Magnesium can enhance your lung function by assisting your lung muscles in relaxing and decreasing inflammation. Many individuals with lung conditions are found to be lacking in magnesium and could benefit from taking supplements.