Allergy season, also known as ‘hay fever,’ is upon us, meaning the sniffles and sneezes are too. While the main culprit of these symptoms is pollen, the trees, grasses, and weeds around us get whisked up into the air and into our systems. Since there is no ‘cure’ to allergies, it’s better to be proactive and build your immune system strong to be able to fight these foreign matters in our bodies. So, if you find yourself with itchy, watery eyes, a runny nose, sneezing, and other allergy symptoms, look at this Health Fitness Revolution curated list of the top 10 allergy-fighting foods. To get your body strong and healthy for the next allergy season (and read our other article on natural tips for allergies, too!):
Green tea
Green tea has tons of health benefits, which we’ve written about here. Due to the polyphenols, flavonoids, and Vitamin C found in green tea; it can help boost your immune system and fight off allergies. It also blocks the enzyme that breaks down histamines within the body so that you don’t get the allergy symptoms such as itchy, watery eyes, sneezing, and more.
Strawberries
Your body’s immune system fighting off histamines causes the symptoms of itchy eyes and throat. Foods full of vitamin C, such as strawberries, are an excellent way to prevent this. Vitamin C blocks inflammatory cells from releasing histamines. So ingesting vitamin C can help break down the histamines and provide relief. The antioxidants also help build a robust immune system.
Turmeric
Turmeric can be added to a ton of different dishes. However, while it tastes good, it also contains curcumin. Curcumin helps block histamines, relieving you of allergy symptoms. Specifically, a studyfound curcumin helps relieve nasal congestion.
Onions
Bioflavonoids provide allergy relief due to the mast cell stabilizers that decrease the cell turnover of those reacting to the allergen. Mast cells cause histamine, the compound that causes the symptoms of allergies. The specific bioflavonoid, quercetin, is the strongest contender for fighting inflammation and provides allergy relief.
Omega-3s
Fatty fish like salmon and foods that are rich in omega-3 are great ways to keep you healthy during the allergy season. Due to its anti-inflammatory properties, fish high in omega-3 can relieve you of allergy symptoms. If you don’t eat fish, other foods rich in omega-3, such as flaxseeds, are another option!
Pineapple
Just like strawberries, pineapple is full of vitamin C. However, the most vital component of pineapple that will help with allergy defenses is its enzyme bromelain. Bromelain is going to help fight against inflammation and provide relief from allergies.
Ginger
Ginger contains ‘gingerol’, a powerful component that fights off allergy symptoms. Gingerol has been found to fight against it by suppressing cytokine production in T cell activation, which, in turn, blocks B cell and mast cell activation. As stated earlier, mast cells cause histamine release, so ginger is a great option to keep yourself symptom-free.
Red bell pepper
Rich in vitamin E, red bell peppers can help relieve you of any symptoms linked to allergies. In addition, containing gamma-tocopherol helps decrease inflammation caused by allergies. A study was conducted to see the effectiveness of gamma-tocopherol for allergies, and the results were promising.
Walnuts
Similar to fatty fish, walnuts are sources of omega-3 fatty acids. But, as a plant-based food, walnuts contain Alpha-Linolenic Acid (ALA), which helps with EPA and DHA production. These components that keep your body in its healthiest form.
Yogurt
Yogurt contains probiotics, the ‘good’ bacteria your body needs. Adequate and healthy amounts of probiotics keep your body and immune system strong to fight against allergies (read the top 10 benefits of yogurt). So not only are you keeping yourself healthy from allergies, but you also keep your digestive tract and heart healthy.
