Super Nutrient Foods

• According to Lawrence S. Greene, Ph.D., director of the Biology of Human Populations Program at the University of Massachusetts in Boston, "Antioxidant-rich produce may help prevent or manage asthma." In order to give your child the best nutrition possible, consider incorporating the following foods into their diet:
  
  Dark leafy greens, such as kale, spinach, arugula, collard greens, green leaf lettuce, and red leaf lettuce. These foods are high in vitamins A, C, K, and also contain calcium, iron, and folate.
  
  Brassicas, such as broccoli, cabbage, brussel sprouts and cauliflower are great sources of nutrition. These fiber-rich vegetables are high in a variety of nutrients, including vitamins A, C, K, folate, manganese, potassium, and vitamin B6.
  
  Vegetables in general are good sources of nutrients. Encourage your child to expand her tastes by introducing a wide variety of vegetables every day. If your child turns up her nose when she sees vegetables on her plate, consider chopping vegetables in small pieces and adding them to taco filling, enchiladas, casseroles or hiding them in high-fiber muffins (such as zucchini or carrot bran muffins).
  
  Fruits are also rich sources in vitamins, antioxidants and minerals like calcium and manganese. Add a selection of blueberries, raspberries, apples, bananas, oranges, cherries, pomegranates, blackberries, and red grapes to your child's diet.
  
  Fiber is another essential part of a high-nutrition diet. The fruits and vegetables listed above are great sources of fiber, but it's important to include oats, brown rice, chia seeds, and other whole grains and seeds.
  
  

Foods to Exclude

• Food allergies or sensitivities can often be asthma triggers. Practice an elimination diet to rule out possible food sensitivities such as wheat, dairy, corn, peanuts, soy, fish, shellfish and eggs.
  
  Consider also eliminating sulfites from your child's diet, as they are known to exacerbate asthma symptoms. Sulfites can be found in many dried fruits, bottled fruit juices (like lemon or lime juice) and many other canned and shelf stable foods.
  
  Eliminate empty calories from your child's diet by offering nutrient-dense foods. Processed and refined foods carry little nutritional value and can keep your child from consuming enough nutrition to build and repair essential tissues that protect their respiratory system. Eliminate refined sugar and sugar-laden foods as much as possible. Look to healthier sweeteners such as honey, agave nectar and xylitol (a natural corn sweetener) instead of refined white sugar.
  
  

Other Suggestions

• Any foods that cause gas should be avoided, even if they contain good nutrition. Excess gas can create pressure against the diaphragm and irritate asthma.
  
  Encourage your child to eat frequent smaller meals to prevent uncomfortable fullness and added pressure on the diaphragm.
  
  Add garlic and onions to your child's diet, both of which are known to help prevent inflammation.
  
  Remember to include a variety of richly colored fruits and vegetables as often as possible. Generally the darker the color, the more nutrition that is packed inside.
  
  If you have difficulty encouraging your child to eat fruits or greens, consider adding green smoothies to their diet. Green smoothies--fruit smoothies with the addition of spinach, kale, or other dark greens--are an excellent way to pack a nutritious punch in a way that your child will love.
  
  Consider adding supplements of B6, B12 and manganese to your child's daily regimen.