Fight Seasonal Allergies with Vitamin-Rich Foods

· February 4, 2018
If you want to avoid seasonal allergies and their symptoms, you have to first identify what’s causing your reaction and avoid it. There are also some foods that can help you control it

Seasonal allergies are caused by exposure to substances suspended in the air, like pollen, which appear during certain times of the year. Luckily, you can fight seasonal allergies with vitamin-rich foods.

Of course, seasonal allergies are especially common in spring, summer, or fall, depending on what’s causing your allergy.

You might be allergic to more than one type of pollen.

Fungal spores present in the air for long periods of time (i.e. mold) can also trigger allergies.

Symptoms of seasonal allergies

  • Runny nose
  • Itchy eyes
  • Congestion
  • Mucus production
  • Nasal inflammation
  • Sneezing, redness
  • Burning eyes

Your immune system responds to irritants in the environment. Any outside substance that enters your body can trigger an immune response.

Nevertheless, 80% of your immune system is found in your intestines.

Your body interacts with the outside world, drawing nutrients from food and keeping out bacteria and pathogens, while eliminating undigested food.

Your immune system can become very sensitive to seasonal allergies and your body will manifest some of these symptoms.

At this point you need to start eliminating things from your diet to remove any foods that are toxic or cause inflammation for a few weeks to calibrate your symptoms.

If your symptoms don’t improve, you can reintroduce those foods slowly.

If they do improve, however, odds are you are sensitive to these foods and should restrict your consumption of them.

See also: 8 natural remedies for seasonal allergies

Modify your diet at the first sign of seasonal allergies

While there’s no specific diet to follow that will eliminate your symptoms, there are nutrients that act as natural anti-allergenics.

These contain nutrients like vitamin C or folic acid that will help reduce your allergy symptoms.

Add foods with a high concentration of vitamin C

Vitamin C has anti-inflammatory properties that will help alleviate your symptoms, especially respiratory problems that tend to spike during the spring:


  • Watercress
  • Kiwi
  • Broccoli
  • Oranges and lemons
  • Cauliflower
  • Spinach
  • Pumpkin
  • Cabbage

Foods that contain folic acid

Among the foods that provide large quantities of folic acid are:

  • Lentils
  • Chickpeas
  • Spinach
  • Chestnuts
  • Asparagus
  • Beans
  • Lettuce
  • Peas

Foods with flavonoids

It’s a good idea to add foods that contain flavonoids, especially quercetin, because this substance has very strong anti-allergenic powers:

  • Garlic
  • Onions
  • Apples
  • Pears
  • Cherries
  • Mangoes
  • Oats

Your diet should be rich in fruits and vegetables, and incorporate the regular consumption of legumes. Three servings of vegetables and two servings of fruits should also be included daily.

Dietary characteristics to avoid seasonal allergies

  • Increase your intake of foods that are rich in omega-3 fatty acids and vitamin C.
  • Eat five servings of fruit and vegetables a day.
  • Drink green tea, as it acts as a natural antioxidant.
  • Balance your consumption of fatty acids (i.e. choose olive oil over sunflower oil or oil from other seeds).
  • Eat more cold water fish and eggs.
  • Consume probiotic foods, such as yogurt.

Vitamins and minerals you shouldn’t miss

Vitamin E

This helps reduce any inflammation that is responsible for your symptoms. So, to get vitamin E, try consuming:

  • Whole grains
  • Soy products
  • Vegetable oils
  • Green leafy vegetables
  • Nuts

Vitamin C

This is an antioxidant that helps strengthen tissues that are irritated by allergies, and it stimulates your immune system.

We recommend you read: 11 surprising benefits of oranges

Beta-carotene

This pigment is found in all vegetables that are yellow or orange.

  • It’s particularly high in carrots, pumpkin, mangoes, and apricots.
  • Once in the body, beta-carotene is converted into vitamin A, which is essential for the protection of your mucus membranes and respiratory system repair.
  • Also, it’s an antioxidant that protects your body’s tissues.

Magnesium

This trace element works to relax your bronchial muscles to improve the air flow in your lungs. You’ll find it in nuts in large quantities.

Spicy foods

Spices will open your breathing passageways and reduce congestion. These are natural supplements that may help alleviate some of the symptoms of seasonal allergies.

When and how much you consume will depend on your tolerance to spicy foods:

  • Wasabi
  • Dijon mustard
  • Radishes
  • Chili peppers
  • Turmeric
  • Ginger

These ingredients all contain a natural chemical compound known as capsaicin, which helps your body eliminate allergens through sweating and sneezing.

This makes them very effective for relieving congestion and reducing inflammation.

Turmeric

Turmeric has a yellow color thanks to its content of curcumin, an active compound with excellent antioxidant and anti-inflammatory effects.

It works as a decongestant to alleviate your allergic reaction. You can make the following beverage to obtain the benefits of turmeric.

Ingredients

  • 1 tablespoon of ground turmeric (10 g)
  • 1 cup of milk (200 ml)

Preparation

  • First, heat the cup of milk and add the ground turmeric.
  • Then, mix well and drink once a day to relieve your allergy symptoms.

Ginger

Ginger has logs of anti-inflammatory and antioxidant properties that make it great for fighting allergies.

  • It helps clear your airways and prevents or relieves asthma symptoms.

Read also: How to use ginger to fight abdominal fat

Ingredients

  • 1 cup of water
  • 1 tablespoon of ground ginger (10 g) or 4 thin slices of the root

Preparation

  • First, heat the cup of water and when it reaches a boil add the ginger (either ground or grated).
  • Then, let this steep for 5 minutes, strain the liquid, and serve.
  • Finally, you can drink up to two cups a day to relieve congestion.

Your symptoms will improve if you follow these tips. But, if over a few days you don’t notice any change, it’s a good idea to visit your doctor to determine whether medication is necessary.