Super Foods to Help Spring Allergies

Too much achoo? Small changes to your diet may help

If you're an allergy sufferer, "spring is in the air" probably brings to mind itching, watery eyes, a runny nose, blocked sinuses, sneezing, headaches, tiredness, and a general feeling that winter really wasn't so bad after all! 

Although there are many different medications available to relieve allergy symptoms, sometimes changes in your diet can also help. Read on to learn more about allergy prevention and diet.

Read more :

• How can diet make a difference?
• Vitamin-rich foods
• Quercetin
• Spicing it up
• Herbs – match, don’t mix

How can diet make a difference?

Hay fever occurs when mucus membranes of the eyes, nose, and airways react to seasonal pollens and other allergens. In order to fight an allergen, the body releases large numbers of antibodies which unfortunately produce a histamine that causes swelling and irritation. 

Changing or improving some aspects of your diet can make a difference to the way your body responds to allergens and can lessen the degree to which you are affected.

Vitamin-rich foods

Fresh fruit and vegetables are your best source of vitamins and antioxidants

Vitamins A, C, and E may all help relieve hay fever symptoms by inhibiting the substances that cause allergy-related inflammation. Vitamins also boost the immune system overall, and thereby help to relieve pressure on the immune system caused by allergic reactions. Vitamin B complex is also thought to help stimulate the immune system and reduce inflammation of the lungs. 

But taking extra vitamin pills just because it's allergy season may not be a good idea. It is possible to "overdose" on vitamins with negative long-term effects. Mega doses of vitamins can also cause several short-term toxic effects, such as diarrhoea and cramps. 

CalorieKing dietitian, Joan Bushman, says that the best way to get your antioxidants and vitamins is by eating plenty of fruits and vegetables. "For example, oranges are an excellent source of vitamin C, providing 76mg per medium orange - that's nearly twice the recommended daily allowance. And wheat germ is a good natural source of vitamin E, providing 27mg per tablespoon," she explains.

Quercetin

Red onions are a good source of quercetin

Quercetin is another nutrient that can help relieve hay fever symptoms. Considered a natural antihistamine and anti-inflammatory, there is evidence that quercetin may control the release of histamine and other chemicals which trigger an allergy reaction. 

Quercetin can be found naturally in many foods including onions, apples, zucchini, broccoli, strawberries, blueberries and raspberries. It's also found in green and black tea. Quercetin is particularly helpful in conjunction with vitamin C.