(NaturalNews) The wheezing, shortness of breath and other breathing complications are frustrations that any asthma sufferer seeks to find relief from. Instead of sprays and medications that can be costly and often come with a slew of side effects, it may be beneficial to turn to certain foods for relief.

In short, fresh fruits and vegetables are essential asthma-fighting foods. According to the Mayo Clinic, consumption of fruits and vegetables is ideal for those with asthma, as "They're a good source of antioxidants such as beta carotene and vitamins C and E, which may help reduce lung swelling and irritation (inflammation) caused by cell-damaging chemicals known as free radicals (1)."

Here's a closer look at what foods in particular are beneficial for those with asthma.

Top foods for asthma relief

Avocado

Avocado tops the list of foods that help alleviate asthma symptoms. They contain glutathione, a compound that not only protects cells from the effects of free radicals, but helps the body to remove pollutants and other foreign substances that can lead to breathing difficulties (2). Add them to salads, as a creamy base in smoothies or no-bake recipes or enjoy eaten directly from the skin as is!

Parsley leaf

A sprig of parsley does more than dress up a meal or add a hint of seasoning. It's known to loosen phlegm and allow for more productive coughing so airways are freed from mucus (3). Furthermore, eating parsley leaf provides relief from tightness in the chest that often accompanies bouts of coughing.

Fresh garlic

Garlic has been touted as a healing food and its ability to help asthma sufferers makes it easy to understand why. While it has many health benefits, when it comes to asthma relief, its vitamin C content and antioxidant power make it a very effective choice. In fact, raw garlic has been shown to reduce histamines in the body and in turn, stave off allergic reactions that can trigger an asthma attack (4).

Bananas

Studies have shown that children who ate just one banana on a daily basis had a 34% lower chance of developing asthmatic symptoms, due to properties in the fruit that smooths bronchial lining and helps reduce wheezing (2).

According to the American Academy of Allergy Asthma and Immunology, about 300 million people worldwide suffer from asthma and approximately 250,000 deaths related to the disease occur annually (5). By the year 2025, it's believed that the number will grow by another 100 million or more.

Sources for this article include:

(1) http://www.mayoclinic.org

(2) http://healwithfood.org/asthma/foods.php

(3) http://www.naturalnews.com

(4) http://healwithfood.org/asthma/garlic-good-treatment.php

(5) http://www.aaaai.org/about-the-aaaai/newsroom/asthma-statistics.aspx

About the author:
Raw Michelle is a natural health blogger and researcher, sharing her passions with others, using the Internet as her medium. She discusses topics in a straight forward way in hopes to help people from all walks of life achieve optimal health and well-being. She has authored and published hundreds of articles on topics such as the raw food diet and green living in general. >>> Click here to see more by Michelle