17 Foods That Fight Spring Allergies

WomensHealth |

Photography by Damlen Bennett

With allergy season returning, you’ll probably need more tissues whilst trying to find the best medication to get rid of that hay fever, pronto! However, the good news is that relief comes in the form of your grocery cupboard or fruit bowl.

With the climate changing meaning that warmer days, the sound of birds chirping and cherry-blossom festivals are nigh, but it could leave you feeling miserable if you suffer from allergies. Stop the runs to the pharmacy and check your kitchen first, it’s that simple.

Here are the 17 foods that will keep those irritating allergies at bay.

1. Greens

Such as spinach, kale, Brussels sprouts, broccoli and other dark, leafy veggies are loaded with magnesium and phytochemicals. They form part of the crucifer family and one of the healthiest foods for runners. They’re known to clear out blocked -up sinuses too.

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2. Blueberries

What do these deep-purple treats have in common? One important ingredient- a compound called resveratrol. A 2013 study published in the Journal of Nutrition found that this compound helps to suppress allergic responses in mice.

Blueberries are also known as “neuro-protective agents” with studies showing that these little blue power foods contain a chemical which can deactivate inflammation causing cells.

As if you need another reason to love wine? Besides been found to be good for you heart, and aiding to help prevent a cold. Go, pour yourself another glass.

3. Salmon

This fish is the perfect low-calorie, low-hassle weeknight choice and it’s packed with goodness- researchers found that the omega-3s in fatty fish keep white blood cells from overreacting.

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4. Flaxseed

This seed is rich in fibre, good fats and micro-nutrients, it’s considered to be a ‘wonder food’ by many people but finding creative ways to add it to meals can be a challenge. Also rich in omega-3s, try adding it into your muffins.

5. Legumes, Lentils and Beans

Lentils and beans aid in regulating your blood sugar, which helps to keep inflammation in check.

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6. Turmeric

This zesty spice has been found to have impressive anti-inflammatory and cancer-fighting properties as it removes excess mucus in sinuses and helps to heal the respiratory issue.When you feel your allergy symptoms coming on, try eating one teaspoon of turmeric honey 3-4 times a day.

7. Soup

There is nothing like a warm hearty bowl of soup when you feeling ill and while many people prefer chicken soup to combat flu, any vegetable soup can naturally battle allergies.

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8. Pineapple

You’re probably thinking how can this tropical tart fruit ease sore throats and irritated sinuses? Well a 2012 study published in Alternative Therapies in Health and Medicine found that it helped ease airways.

Eat it fresh to get the most out of this fruit, as it’s a great source of the allergy-fighting antioxidant vitamin C.

9. Parsley

A pretty little Mediterranean herb that lends a sprinkling of colour to your plate, often seen as a garnish ignored and not eaten but according to Michael Castelman, author of The New Healing Herbs, parsley inhibits the secretion of allergy-
inducing histamine. So eat up.

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10. Chocolate (Cocoa)

Everyone’s favourite snack, regardless of the benefits so you’re about to love this news, as cocoa has been found to have some anti-allergy properties. A 2012 study published in the Journal Pharmacological Research, where laboratory animals were fed a cocoa-enriched diet for four weeks had lower levels of IgE than rats fed a standard diet.

11. Watermelon and Tomatoes

Watermelons are mostly water (92%) but this refreshing fruit is soaked with nutrients and has more lycopene than tomatoes as they both have high levels of lycopene. This has been shown to reduce the allergic response and the accumulation of symptom-producing cell types in the lungs.

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12. Elderberries

Elderberries contain many organic pigments and vitamins and are often hailed as a natural flu treatment but they too serve a purpose in allergy relief. Try elderberry wine or jam to get this fruits’ beneficial flavonoids that reduce inflammation.

13.Onions and Garlic

Wondering what these two veggies could have in common? Quercetin is the secret weapon that helps fight allergies by acting like an antihistamine. Onions and garlic are packed with this flavonol, as are apples.

Just be sure that if you go with eating apples, they don’t stimulate oral allergy syndrome.

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The Mediterranean diet may be a good bet, when it comes to fighting springtime allergies. A study published in the Thorax journal, researchers found that children from Crete who consumed a diet full of grapes, apples and fresh tomatoes had reduced rates of wheezing and rhinitis.

Researchers have said that fact that their diet consists mainly of fish, fruits, vegetables and nuts; explains their lack of allergic symptoms.

15. Hot Tea

Any time you introduce hot, clear liquids into the body, it can help thin nasal passages. How? Simply because of the introduction of steam- the same effect as filling a sink with hot, steamy water and putting a towel over your head to breathe it in.

Bonus: Green tea and Ginger tea are also anti-inflammatories that can help reduce overall allergy woes.

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16. Spicy Foods

Bring on the Heat! Hot peppers, Cajun spices and even horseradish can stimulate the nasal passages to break up and relieve congestion associated with springtime allergies.

17. Nuts

Nuts are not only the perfect go-to snack to curb hanger pangs, but they can also curb allergy symptoms. Nuts can decrease allergy-induced inflammation around tissues in the nose and throat; this is due to its high concentration of omega-3 fatty acids, which has anti-inflammatory properties.

Looking fore more healthy eating tips? Here are 26 easy get-slim food commandments, 3 common detox myths and 6 superfood powders that’ll give your body a boost. 

READ MORE ON: Allergies Nutrition Nutrition Advice

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