The best foods for allergies

Allergy season, also known as “hay fever,” is upon us, which means colds and sneezes are upon us. Although the main culprit for these symptoms is pollen, the trees, grass and weeds around us are airborne and enter our systems.

Since there is no “cure” for allergies, it is best to be proactive and strengthen your immune system so that we can fight off those foreign bodies in our body. So if you have itchy, watery eyes, runny nose, sneezing, and other allergy symptoms, check out this curated list of the top 10 allergy-friendly foods to keep your body strong and healthy. health for the coming season.


Green tea

Green tea has tons of health benefits. Due to the polyphenols, flavonoids, and vitamin C found in green tea, it can help boost your immune system and fight allergies.

It also blocks the enzyme that breaks down histamines in the body so that you don’t have allergy symptoms like itching, watery eyes, sneezing, etc.


Your body’s immune system that fights histamines is what causes the symptoms of itchy eyes and throat. Foods rich in vitamin C, such as strawberries, are a good way to prevent this from happening.

Vitamin C prevents inflammatory cells from releasing histamines, and taking vitamin C by mouth can help break down histamines and provide relief. Antioxidants also help build a strong immune system.


Turmeric can be added to a ton of different dishes. Although it tastes good, it also contains curcumin. Curcumin helps block histamines, relieving allergy symptoms. Specifically, one study found that curcumin helps relieve nasal congestion.


The bioflavonoids in onions provide allergy relief through mast cell stabilizers that slow cell turnover in those who react to the allergen. Mast cells are the source of histamine, the compound that causes allergy symptoms.

The specific bioflavonoid, quercetin, is the strongest competitor in fighting inflammation and relieving allergies.

Omega 3

Fatty fish like salmon and foods rich in omega-3s are great ways to stay healthy during allergy season. Due to its anti-inflammatory properties, omega-3-rich fish can relieve allergy symptoms. If you don’t eat fish, other omega-3 rich foods like flax seeds are another option!


Like strawberries, pineapple is packed with vitamin C. However, the most powerful component in pineapple that helps fight allergies is its enzyme, bromelain. Bromelain will help fight inflammation and relieve allergies.


Ginger contains ‘gingerol’, a powerful compound that fights allergy symptoms. Ginger has been shown to fight by suppressing cytokine production in T-cell activation, which in turn blocks B-cell and mast cell activation. As stated above, mast cells are the source of histamine release, which makes ginger a great option for staying symptom-free.

Red pepper

Rich in vitamin E, red peppers can help relieve allergy-related symptoms. Containing gamma-tocopherol, it helps reduce inflammation caused by allergies. A study was done to see the effectiveness of gamma-tocopherol for allergies and the results were promising.


Like fatty fish, nuts are sources of omega-3 fatty acids. But, as a plant-based food, nuts contain alpha-linolenic acid (ALA) which aids in the production of EPA and DHA, compounds that keep your body in its healthiest shape.


Yogurt contains probiotics, the “good” bacteria your body needs. Adequate and healthy amounts of probiotics keep your body and immune system strong to fight allergies (read top 10 benefits of yogurt). Not only does it protect you against allergies, but it also keeps your digestive tract and heart healthy.

By HealthFitness Revolution. Articles in English

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