If you’re anything like me, you're probably tired of being told what not to do. “Don’t run too far.” “Avoid intense exercise.” “Don’t eat this, definitely don’t eat that.” As someone who grew up with asthma, I’ve heard it all. But instead of shrinking my world, I decided to grow stronger inside it. I became an elite ultra-endurance athlete (with asthma) and today in this blog post (and in the video linked here and embedded above, and in my newest podcast episode), I want to share 10 superfoods that have made a real difference in my breathing, energy, and recovery.

These aren’t gimmicks or fads. They’re foods I eat every week (many of them every day). They help reduce inflammation, strengthen my lungs, and fuel my training. More importantly, they’ve helped me build a sustainable lifestyle that supports my body rather than restricts it. If you or someone you know has asthma, these foods can offer powerful benefits. Let’s dive in.

1. Chia Seeds – Small But Mighty for Airway Support

Chia seeds are one of the most underrated foods in the asthma world. They’re tiny, but they pack a powerful punch. Rich in omega 3 fatty acids and fiber, they can help reduce inflammation in the airways, something every asthmatic deals with. The cool thing about chia seeds is how versatile they are. I blend them into smoothies, stir them into yogurt, and even make chia pudding with canned coconut milk. The result is a creamy, satisfying snack that supports lung function without any fuss.

What most people don’t realize is that fiber intake in the U.S. is notoriously low. For people with asthma, that’s a missed opportunity. Fiber supports gut health, which has direct implications for the immune system and by extension, inflammation and breathing. A simple tablespoon of chia seeds a day can go a long way in supporting your overall respiratory health.

2. Hemp Seeds – A Clean, Powerful Protein

When I moved away from whey and pea proteins, the latter doesn’t sit well with my digestion, hemp seeds became my go to. Not only are they a complete protein, but they’re also rich in magnesium, a mineral essential for muscle function, including the muscles we use to breathe. They’re crunchy, nutty, and easy to sprinkle into just about anything.

I add hemp seeds to smoothies, oatmeal, and even use them in baking. They’re less processed than protein powders and often more cost effective. Bonus: they help keep your energy stable without the crash that comes from overly refined protein sources. If you're trying to improve endurance or muscle recovery, especially if asthma tends to knock you down after a hard workout, hemp seeds can be a game changer.

3. Blueberries – Antioxidant Power for Lung Protection

Blueberries are sweet, delicious, and packed with antioxidants that help protect your lungs from damage. As someone constantly putting stress on my lungs during long runs and intense training, I rely on blueberries to support my recovery and immune function. They’re nature’s candy, but with a medicinal edge.

I throw them in smoothies, mix them into banana bread, and even toss them onto salads. They also serve as a natural sweetener, helping me avoid the sugar spikes that can inflame my airways. If you're looking to swap out processed snacks, blueberries offer a simple and powerful alternative.

4. Lemons – Citrus Support for Clearer Breathing

Every morning, the first thing I do is squeeze a wedge of lemon into a glass of water. It’s one of the simplest yet most powerful habits I’ve developed. Lemons are rich in vitamin C and help thin mucus, making it easier to breathe, especially when asthma symptoms flare up. They also aid in detoxification, giving your immune system a fresh start each day.

You can add lemon to almost anything, smoothies, salad dressings, yogurt, or even roasted vegetables. I’ve found that having lemon water throughout the day keeps my breathing smoother and my energy more stable. It’s not magic. It’s just consistent, natural support for your lungs and immune system.

5. Cauliflower – Cruciferous Clean-Up for Your Lungs

Cauliflower doesn’t get the love it deserves. It’s a cruciferous vegetable packed with vitamin C and vitamin K, both of which support lung repair and overall body healing. I toss it into tacos, stir fries, or even blend it into my smoothies. Yes, cauliflower in smoothies. When blended well, it’s completely undetectable.

This veggie also supports brain health and detoxification. My dad has it every morning with eggs and spinach, and I’ve followed his lead. Whether roasted, riced, or raw, cauliflower is a superfood that quietly does a lot of heavy lifting for your health.

6. Broccoli – Nutrient-Dense and Inflammation-Fighting

Broccoli is another cruciferous gem. While I don’t enjoy it as much as cauliflower, I still eat it several times a week, especially in smoothies. Its anti inflammatory properties support not just lung health but the entire immune system. And for those of us managing chronic conditions like asthma, that systemic support is key.

If the taste or texture turns you off, try hiding it in smoothies with blueberries. You won’t even notice it’s there, and you’ll still get all the benefits. Like cauliflower, broccoli is loaded with vitamins, minerals, and fiber that help regulate immune response and support recovery.

7. Arugula – Oxygen Flow in Leafy Form

Arugula is my absolute favorite green. It’s high in natural nitrates, which help improve blood flow and oxygen delivery throughout the body. That means better stamina, stronger breath, and more efficient recovery after a hard effort. Its peppery flavor might not be for everyone, but I love it raw, tossed on top of just about anything.

You can add arugula to pizza, bowls, smoothies, or eat it straight from the container, which I often do. It’s a cardiovascular booster that also supports lung function, and in my experience, it helps keep my breath steady even when I’m pushing my limits.

8. Spinach – The Iron-Rich Classic

Spinach is a superfood staple for a reason. It’s loaded with iron, which helps your blood carry oxygen more effectively. That translates to better energy levels, fewer asthma related fatigue crashes, and more confidence in your body’s ability to keep going.

Whether in a salad, smoothie, or traditional dish like saag, spinach shows up big for your health. I keep a container in the fridge and toss a handful onto whatever I’m eating. It’s easy, effective, and always worth it.

9. Beets – Nitric Oxide for Breath and Stamina

Beets are rich in nitrates that convert into nitric oxide in the body, helping to open blood vessels and improve breathing. Dwight Schrute was onto something. While beets aren’t the most versatile ingredient, they’re incredibly potent. I’ve used them in beet salads, soups like borscht, and occasionally in smoothies.

The result is better oxygen delivery, more stamina, and improved recovery. If you’re not eating beets weekly, you’re missing out on one of the most natural performance enhancers available, especially for people managing breathing conditions like asthma.

10. Red Cabbage – Gut Health and Lung Function

Last but not least is red cabbage. These purple leaves are packed with vitamin C and fiber, which support gut health and indirectly benefit lung function. Why the gut? Because 70 percent of your immune system lives there, and a healthy immune system helps prevent asthma triggers and flare ups.

I throw red cabbage into tacos, bowls, and salads. It adds a satisfying crunch and vibrant color, but more importantly, it helps me build long term resilience. And that’s what this is really about. Not just managing asthma, but thriving with it.

A Final Word (And a Free Gift)

These 10 superfoods have changed my life. I don’t say that lightly. I’ve gone from being told I’d never be able to run far to winning ultramarathons with asthma. Nutrition is a huge part of that transformation. If you’re looking to start somewhere, start here.

And if you’d like help integrating these foods into your routine, grab a free copy of my Healthy Living Guide. In just two minutes, I’ll show you the 3 pillars that helped me lose 40 pounds, keep it off, and unlock new levels of performance (even with asthma).