Fight Back Against Spring Allergies With These 10 Foods Slideshow
Cauliflower
Cauliflower is useful in relieving allergy symptoms because it contains quercetin, a natural antihistamine. Quercetin prevents the immune system cells from releasing the histamines that cause allergy symptoms. Easily incorporate cauliflower into your diet by forming it into a pizza crust, or by making buffalo cauliflower bites.
Collard Greens
Collard greens are rich in carotenoids, which are also being considered as a way to inhibit the rise in histamines. A study with mice showed that a higher intake of carotenoids could prevent the development of certain food allergies and also reduce the severity of other seasonal allergic reactions. Try some of these collard greens recipes to incorporate this healthy spring superfood into your diet.
Fatty Fish
DHA and EPA are two types of omega-3 fatty acids that have been found to subdue allergic reactions. Fish like sardines, salmon, and tuna, are all good sources of omega-3s, which are more effective when consumed naturally rather than from a supplement.
Fresh Garlic
Fresh garlic, not the powdered stuff, has been found to strengthen the immune system, making the body more resistant to allergic reactions. Incorporate fresh garlic into soups or pastas to maximize the health benefits. Roasting a head of garlic is another way to make the cloves taste delicious.
Green Tea
When green tea is brewed properly, it does much more than soothe your throat. The antihistamines within the tea also reduce the severity of allergy symptoms. Drink a cup in the morning to help avoid that a.m. sneezing fit, or make some creamy matcha green tea ice cream.
Kefir
A yogurt-based beverage, kefir contains probiotics, helpful bacteria that live in the gut and benefit digestion. The probiotics in kefir are useful in suppressing allergic reactions to pollen because the bacteria introduced by the live cultures reduce the body's response to irritants.
Pineapple
This tropical fruit is delicious paired with some Canadian bacon and strewn atop a pizza, but pineapple is more than just an unusual topping. Pineapple contains bromelain, an enzyme that suppresses irritation in specific allergic diseases and also relieves inflammation in the nose and sinuses.
Oranges
Vitamin C is another powerful antihistamine that's best absorbed through food rather than a supplement. Try eating a nice, big orange daily during allergy season rather than just popping a vitamin C pill, because the body absorbs vitamins and minerals from natural food sources more effectively.
Pumpkin Seeds
Pumpkin seeds, also called pepitas, contain high amounts of magnesium — more than 100 percent of your recommended daily intake — which helps relieve airways in the lungs. One study found that animals with low levels of magnesium released a greater amount of symptom-causing histamines when subjected to certain allergens. Pumpkin seeds can be mixed into yogurt, cereal, or granola, and have many other culinary uses as well.
Walnuts
If you're a vegetarian or if fish just isn't your thing, try getting your omega-3s by incorporating some walnuts into your diet. The omega-3 content in one handful of walnuts is equivalent to that in a 3.5-ounce portion of salmon. Walnuts also contain ALA chains, another type of omega-3 fatty acid only found in plant oils.