Eat: fatty fish
The health benefits of omega-3 fatty acids go well beyond protecting against heart disease, stroke, diabetes, and cognitive issues; this essential fat may protect against asthma, too. The omega-3s in fatty fish like salmon, mackerel, and tuna provide an anti-inflammatory effect that can counter bronchial inflammation, a common symptom of asthma attacks. The benefits might even begin before birth: one study at the University of Southampton found that children whose mothers ate salmon twice a week while pregnant were less likely to develop asthma. Try these easy ways to eat more omega-3 foods.
Eat: berries and green leafy vegetables
Berries and leafy greens like spinach contain large doses of vitamin C, which is known to promote a healthy immune system and reduce wheezing in children. Aim for a rainbow of fruits and veggies to get the most of their protective effects. Here’s how to eat more vegetables without even trying.