by Ameenah Gumbi | Nov 10, 2021 | Health & Wellness
Have you ever wondered what could be the best foods for asthma patients? Or how your diet can help you to reduce or control asthma symptoms? If you thought of that I am sure it crossed your mind that there could be the worst foods for asthma patients too. You are not alone in this train of thoughts. Researchers believe eating a healthy balanced diet can help reduce asthma symptoms. It is believed that foods that increase inflammation worsen asthma symptoms while those that reduce inflammation reduce the symptoms. Your weight can also affect your asthma condition, if you are obese you may not respond to asthma dose treatment.
Want to lose weight? Read this.
The best foods for asthma patients are fruits, beans, ginger, turmeric or foods rich in Vitamins A and Vitamin D, magnesium and beta carotene-rich vegetables. Here is why I said so;
Read: You Won’t Believe the Benefits of These Common Spices
6 Foods That Are Good for Asthmatic Patients
1. Fruits
Fruits reduce inflammation because they contain beta carotene and vitamin C and E. Eating 1 apple a day help to reduce total cholesterol, promote healthy cellular function and proper blood flow and also reduce asthma symptoms while improving lung function due to its antioxidant and potassium content.
Eating fruits, in general, helps in asthma control
2. Ginger and Turmeric
Ginger’s main bioactive compound is Gingerol an anti-inflammatory and antioxidant that can reduce oxidative stress and inhibit the growth of bacteria. Gingerol in ginger may also help relieve asthma symptoms due to its anti-inflammatory functions.
Turmeric is a natural anti-inflammatory compound that fights disease and helps in repairing damage in your body. It can increase the antioxidant capacity of the body by protecting your body from free radicals.it can also boost brain-derived neurotrophic factors, lower the risk of heart disease, prevent cancer and reduce asthma symptoms as it is a potent anti-inflammatory and antioxidant.
3. Foods Containing Vitamin D
Vitamin D is essential in maintaining healthy bones as it is important in regulating calcium and maintaining the phosphorus levels in your body. It also reduces the risk of flu and can make infants healthy by improving the arterial walls of children. Vitamin D enhances the anti-inflammatory effects of Glucocorticoids thereby reducing asthma symptoms.
Vitamin D also has numerous other benefits. Foods containing Vitamin D include; salmon, sardines, herring, red meat, liver. eggs etc.
4. Foods Containing Vitamin A and Beta Carotene
Vitamin A is important in preserving your eyesight, it can lower the risk of certain cancers as it aids in the growth and development of body cells. It also supports a healthy immune system by maintaining your body’s natural defences. Vitamin A reduces the risk of asthma symptoms as it improves lung function.
Read: These 12 Foods Are Good for the Eyes
Beta carotene is a pro-vitamin A carotenoid that gives vegetables their vibrant colour. Beta Carotene serves as an antioxidant that neutralizes free radicals in your body. Its importance is also found in the reduction of the body’s oxidative stress. Beta carotene helps the lungs work better and reduces the risk of cancer. Hence, reducing the risk of asthma attacks in patients.
5. Beans
Beans contain Amino acids that our body uses to heal or make new tissues. Moreover, beans have many health benefits as it serves as a source of protein. Because it contains folate that is essential in red blood cells formation. It also contains antioxidants that help in the removal of free radicals from the body thereby protecting the body from diseases.
Beans have fibre that can reduce the risk of heart disease. Lastly, it has anti-inflammatory agents which help in reducing the risk of cancer and also asthma symptoms which makes it one of the best foods for asthma patients.
Beans are also part of the foods that improve our metabolism
6. Magnesium Rich Foods
Magnesium helps convert food into energy, helps create new proteins from amino acids. It also helps create and repair DNA and RNA. It is important in muscle movements and in regulating neurotransmitters. Magnesium is known to fight depression, benefits against Type 2 diabetes. It can also lower blood pressure.
Conclusion
The best foods for asthma patients are foods that can increase your immunity, reduce inflammation, boost the overall health of your lungs or lung functions. As it will help you in reducing the number of Asthma attacks you will have as we have seen earlier.
It is important as an asthmatic patient you keep your body healthy, eat balanced foods and afford foods that can trigger your asthma symptoms. What are the bests or worst foods for you as an asthmatic person? Kindly leave your comments below or share with your loved ones let us know what foods that trigger your asthma symptoms.
by Aisha Zakari | Oct 18, 2021 | Food & Kitchen
A smoothie is everything with fruits – from tasty to creamy to nutritious and to healthy delicious smoothie recipes. Making a smoothie at home is so simple as long as you have the right fruits and ingredients, once you know how to, you’re stuck with it!
What Is A Smoothie?
A smoothie is a thick, smooth blend of fresh fruits with milk and/or yoghurt. Smoothies are nutritious and fortified with fibre, nutrients, vitamins, minerals and flavour.
Now that you know what a smoothie is, let’s tell you how to make and blend up a smoothie.
How to Make Smoothie at Home
The basic ingredients for making smoothies are fruits, something creamy and a liquid. Sometimes, vegetables are incorporated as extras but they are optional always.
Ingredients Needed to Make a Smoothie
Fruits
Fruits could be bananas, mangoes, strawberries or any of your choice either fresh fruits or frozen fruits. Fresh fruits give a smooth smoothie while frozen gives it a bit rough appearance.
Cream
This involves adding yoghurt to it to improve the texture of the smoothie. You could use plain yoghurt or Greek yoghurt.
Liquid
This is the incorporation of either water or milk. Milk is my go-to as it has nutrients and richness to this healthy delicious smoothie recipe.
This could be whole milk or coconut milk as it gives vitamins, calcium and protein. Milk also helps to thin out purée and makes it easier to blend in the right consistency.
I hope with this, you’re beginning to have an idea of what constitutes healthy delicious smoothie recipes. In making a smoothie, we start by layering our ingredients from Fruits to Cream to Liquid.
Vegetables
These are what make smoothies healthy as the vegetables are extremely fortified with nutritional benefits. Vegetables are optional though. The vegetables may be; Kale, spinach, cucumbers, ginger, cinnamon.
Sometimes, Seeds are also added to give it a nutty taste but also carry nutritional values. Such seeds may include chia seeds and hemp seeds.
For extra sweetness, you can add in honey or maple syrup. Now, I’ll be sharing with you different kinds of smoothie recipes.
Let’s get blending!
1. Cucumber Apple Mint Smoothie Recipe
Ingredients for Cucumber Apple Mint Smoothie
Cucumber
Mint
Apples
Honey
Avocado
Procedures
Wash your fruits and vegetables properly in a bowl from running water.
Chop/dice your fruits.
Wash your blender too before use.
In your blender, add diced cucumbers and apples, chopped mints.
For coldness, add ice or place it in the refrigerator after blending.
Add honey and avocado to the blender and give this a blend.
You’ll get a green looking healthy purée.
Your healthy delicious smoothie recipes of cucumber apple mint is ready.
2. Chocolate Chip Mocha Breakfast Smoothie Recipe
Ingredients for Chocolate Chip Mocha Breakfast Smoothie
Iced coffee
Milk
Chocolate chips
Coffee beans
Procedures
In a blender, add iced coffee cubes.
Add whole milk, chocolate chips and coffee beans.
Give this a blend.
Serve this in a glass and top this with whipped cream.
Your chocolate smoothie is ready.
3. Strawberry Banana Yoghurt Smoothie Recipe
Ingredients for Strawberry Banana Yoghurt Smoothie
Milk
Yoghurt
Strawberries
Banana
Procedures
Wash your fruits properly in running water.
In the blender, add in the fruits be sliced/diced banana.
Pour in the milk.
Pour in plain or Greek yoghurt.
Give this a blend.
Your healthy delicious smoothie recipes are ready.
4. Orange Mango Carrot Smoothie Recipe
Ingredients for Orange Mango Carrot Smoothie Recipe
Oranges
Mangoes
Carrots
Milk
Procedures
Wash all your fruits and dice them.
Add the oranges, mangoes and carrots to the blender.
Pour in milk and give this a blend.
Your orange-carrots smoothie is ready!
5. Strawberry Blackberry Raspberry Smoothie Recipe
Ingredients for Strawberry Blackberry Raspberry Smoothie Recipe
Strawberries
Black berry
Raspberry
Broccoli
Milk
Procedures
Wash all the berries properly.
In the blender, add in fruits and broccoli.
Pour in milk and give this a blend.
Your berries and broccoli smoothie is ready to be enjoyed.
Are Smoothies Healthy?
Smoothies are healthy as they are extremely fortified with vitamins and minerals. Simply blending pineapple, bananas, watermelon and yoghurt is promised to enrich you with there are nutrients such as calcium, proteins, etc.
How to Store Smoothies
Simply store and preserve the blended smoothies in the refrigerator as this is guaranteed to still be of quality for 2-3 days. Store in a container with airtight covers.
Conclusion
Ta-da! I hope you had fun blending up these healthy delicious smoothie recipes just as much as I did writing them. I’m not a fan of vegetables in my smoothie, I like something and anything sweet so I mostly go for fruits, yoghurt and milk. It still gives the same nutrients but not as much as vegetables do.
Comment below if you tried any of the recipes or if you think I missed any. If you enjoyed this, check out three other different ways of making lemonade I bet you didn’t know about.
