10 Foods That Can Help Fight Seasonal Allergies

Posted by Allison Day on May 1, 2017

The sun is finally out in full force, the days are longer and we’re outside more. All great things, unless you suffer from seasonal springtime allergies. Flowers, trees and grass all contain triggering compounds to springtime sufferers, leaving many feeling congested, headachy and even flu-like. Luckily, there are many foods that one you enjoy to help fight springtime allergy symptoms. Food offers a more gentle approach to allergy relief, so don’t expect a cure-all on your first go. But, over time, you can work with your allergy doctor and nutritionist to come up with a plan that offers some form of relief. Head to the (indoor) market to help you spend more time outdoors this spring, comfortably.

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Nettles

Nettles or stinging nettles, are a leafy herb that's most often found wild. Nettles help to reduce histamine (and antihistamine), which contributes to allergic reactions. Follow recipe directions to stop them from stinging you (a totally natural, normal feature of nettles, if you can believe it), and enjoy their verdant, sweet-meets-spicy-meets-savoury taste in soups, pasta, dressings and teas.
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Apples

Apples contain quercetin, a natural antihistamine that can help to alleviate seasonal allergies. Quercetin works by stabilizing cells and halting histamine production, which turns into a flare-up of sneezing, headaches, runny eyes and nose and general unwell feelings. An apple a day can help keep the spring sniffles away!
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Local Raw Honey

Folkloric but still heard in contemporary medical circles, the power of honey knows no bounds. A spoonful a day of raw (look for the word “unpasteurized”) local honey helps your body to adapt to local pollen and flora, introducing the body to them gradually as opposed to shocking them all at once. Young children, pregnant women and those with more severe medical conditions should avoid raw honey.
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Tomatoes

Tomatoes contain lycopene, a nutrient that's been shown to decrease the allergic response of eosinophils, a type of cell that perpetuates uncomfortable allergy symptoms. Watermelon is another source of lycopene, and the two seasonal allergy reducing foods are paired together in this refreshing seasonal salad. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/tomato-and-watermelon-salad/16350/" target="_blank">Alex Guarnaschelli's Tomato and Watermelon Salad</a>
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Flaxseed

Flaxseed contains anti-inflammatory omega-3 fatty acids, compounds that have been studied for their beneficial role in aiding allergy reduction. And, like Brazil nuts, hemp seeds and cashews, contain a good amount of selenium, which boosts the function of allergy-fighting vitamin C. Flaxseed needs to be ground to be absorbed; grind it fresh before each use or store raw ground flaxseed in the freezer to avoid rancidity.
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Citrus

The pith (white part) of citrus fruits contains immune-boosting compounds that limit histamine reactions, which may help reduce springtime sniffles. The high vitamin C content of lemons, oranges, grapefruits and limes is a natural antihistamine, too.
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Cocoa and Dark Chocolate

Sugar-free cocoa and dark chocolate (at least 80 per cent), contains phytonutrients that are currently being studied for their role in allergy production. While most studies have just been rodent based, eating more chocolate couldn’t hurt. Cocoa and dark chocolate have many other health benefits, so enjoy in moderation every day, allergy season or otherwise!
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Onions

Yellow onions, red onions, green onions, chives and more, the allium family is a powerhouse in terms of seasonal allergy relief. Onions, like apples and garlic, contain the antihistamine quercetin. Eat them daily in both raw (ie. chives on a salad) and cooked (ie. yellow onions in a pasta sauce) forms to experience the best they have to offer.
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Pineapple

If you’ve ever marinated in pineapple juice or felt your hands after chopping a fragrant fresh fruit, you’ve likely experienced the power of bromelain, an enzyme that aids in the reduction of seasonal allergies and its symptoms, as well as overall inflammation. It’s also high in vitamin C, another body guard against springtime allergies.
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Garlic

One of the best foods for your health, hands-down, garlic is a potent natural allergy helper. Garlic helps to inhibit inflammation that causes reactions to seasonal allergens. To enhance its properties, chop garlic and let it sit on the counter for at least 10 minutes before using it in cooking; this will help to release its allicin, the key health promoting compound in the cloves. Allison Day is a cookbook author, nutritionist (RHN) and the creator of the award-winning food blog <a href="http://yummybeet.com/" target="_blank">Yummy Beet</a>.
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