Emma Miller
These products will make things easier. The link between seasonal allergies and food is limited to a few food groups known as cross-reactive foods. Reactions to cross-reactive foods can occur in people with seasonal allergies to birch, ragweed, or wormwood.
In addition to these food groups, seasonal allergies, also called hay fever or allergic rhinitis, occur only during certain times of the year – usually in spring or summer. They develop when the immune system overreacts to allergens, such as plant pollen, resulting in congestion, sneezing, and itching.
While treatment usually involves over-the-counter medications, lifestyle changes can also help alleviate springtime troubles. Adding certain foods to your diet can really help relieve symptoms such as nasal discharge and watery eyes
From reducing inflammation to strengthening the immune system, there are a number of dietary options that can help mitigate the suffering associated with seasonal allergies.
Here’s a list of foods to try.
Ginger
Many of the unpleasant symptoms of allergies are caused by inflammation, such as swelling and irritation of the nasal passages, eyes, and throat. Ginger naturally helps to reduce these symptoms.
For thousands of years, ginger has been used as a natural remedy for a number of health problems, such as nausea and joint pain. It has been proven to contain antioxidant, and anti-inflammatory phytochemical compounds. Experts are now studying how these compounds can be useful in fighting seasonal allergies.
There seems to be no difference in the anti-inflammatory properties of fresh ginger and dried ginger. Add variety to stir-fries, curries, and baked goods, or try making ginger tea.
Bee pollen
Bee pollen is not only food for bees but also for humans! This mixture of enzymes, nectar, honey, pollen, and wax is often sold as a cure for hay fever.
A reliable source of research shows that bee pollen can have anti-inflammatory, antifungal, and antimicrobial effects on the body. In one trusted animal study, bee pollen inhibited mast cell activation-a crucial step in preventing allergic reactions.
What is the best bee pollen and how to eat it? “There is some evidence to support that consuming local bee pollen helps increase your body’s resistance to pollen that you are allergic to,” says Stephanie Van’t Zelfden, a nutritionist who helps clients manage allergies. “It’s important that the honey is local so that the bee pollen contains the same local pollen that your body is allergic to.” If possible, look for bee pollen at your local farmer’s market.
Bee pollen comes in the form of small granules, with a flavor that some describe as sweet-bitter or nutty. Creative ways to use it include sprinkling it on yogurt or cereal or adding it to smoothies.
Citrus fruits
Vitamin C prevents colds, it can help shorten the duration of colds, and can also benefit people with allergies. Eating foods high in vitamin C has been shown to reduce allergic rhinitis, an upper respiratory tract irritation caused by pollen from flowering plants.
Therefore, during allergy season, feel free to eat citrus fruits high in vitamin C, such as oranges, grapefruits, lemons, limes, bell peppers, and berries.
Turmeric
Turmeric is known as a powerful anti-inflammatory agent for a reason. Its active ingredient, curcumin, has been linked to reducing the symptoms of many diseases caused by inflammation and can help minimize the swelling and irritation caused by allergic rhinitis.
Although the effects of turmeric on seasonal allergies have not been widely studied in humans, animal studies are promising. One showed that treating mice with turmeric reduced their allergic response.
Turmeric can be taken in pills, tinctures, or teas – or, of course, eaten with food. Whether you are taking turmeric as a supplement or using it in cooking, be sure to choose a product with black pepper or piperine or combine turmeric with black pepper in your recipe. Black pepper increases the bioavailability of curcumin by up to 2000 percent.
Tomato
While citrus fruits tend to get all the glory when it comes to vitamin C, tomatoes are another great source of this important nutrient. One medium-sized tomato contains about 26 percent of the recommended daily value of vitamin C.
In addition, tomatoes contain lycopene, another antioxidant compound that helps suppress systemic inflammation. Lycopene is more easily absorbed by the body when cooked, so choose canned or cooked tomatoes to get an extra boost.
Salmon and other oily fish
There is some evidence that omega-3 fatty acids from fish can increase your resistance to allergies and even relieve asthma.
A German study conducted in 2005 from a reliable source showed that the more eicosapentaenoic fatty acids (EPA) people had in their bloodstream, the lower their risk of allergic sensitivity or hay fever.
Another recent, credible study found that fatty acids help reduce airway narrowing that occurs in asthma and some cases of seasonal allergies. These benefits are likely due to the anti-inflammatory properties of omega-3s.
The American Heart Association and the Dietary Guidelines for Americans, a trusted source, recommend that adults consume 200 grams of fish per week, especially “fatty” fish with low mercury content, such as salmon, mackerel, sardines, and tuna. To increase your chances of getting rid of allergies, try to meet or exceed this goal.
Onions
Onions are an excellent natural source of quercetin, a bioflavonoid that you may have seen sold separately as a dietary supplement.
Some research suggests that quercetin acts as a natural antihistamine, reducing the symptoms of seasonal allergies. Since onions also contain a number of other anti-inflammatory and antioxidant compounds, you can’t go wrong by including them in your diet during allergy season. (You may want to freshen up your breath afterward.)
Raw red onions have the highest concentration of quercetin, followed by white onions and green onions. Cooking reduces the quercetin content of onions, so for maximum effect, eat onions raw. You can try them in salads, in sauces (such as guacamole), or as a sandwich filling. Onions are also rich in prebiotics, which nourish healthy gut bacteria and further support immunity and health.
