Is a high pollen count your worst nightmare? Do you dread outdoor picnics and events because you know it’ll wreak havoc on your sinuses? Do your eyes water at the mere mention of spring? If you suffer from seasonal allergies, you may have already turned to medications or over-the-counter options— but there are many delicious foods for seasonal allergies that may help ease symptoms ranging from mild to life-hindering.
Some common and naturally occurring nutrients, enzymes and compounds are great additions to your diet to help you combat an allergic reaction to pollen, mold, dust and whatever else triggers your allergies, regardless of the season.
What Causes Your Allergies
No matter what causes your seasonal allergies, or allergic rhinitis, the process is generally the same. Particles in the air are inhaled and the immune system causes the release of histamine, which leads to an inflammatory response.
Common allergens can include pollen from trees and grasses (ragweed is especially common), mold and mildew spores. Animal hair or dander and dust mites can also be allergens but are considered chronic, or perennial, and not specifically seasonal, since they are not dependent on the time of year.
The most common symptoms include congestion, itchy eyes and throat, sneezing, coughing and sinus headaches.
It is believed that one in six people suffers from seasonal allergies. There are some increased risk factors, like a family history of allergies and early exposure to cigarette smoke.
Those with seasonal allergies are also more likely to suffer from asthma, sinus infections, ear infections, nasal polyps, respiratory infections and a misalignment of the teeth (orthodontic malocclusions).
How Food Can Help With Seasonal Allergies
Many foods contain compounds that can help bring down allergy symptoms through a number of means. While some get at the inflammation, others may inhibit the release of histamine.
Vitamin C
Vitamin C works double duty by both reducing the release of histamine and also breaking down any histamine that was already triggered.
Vitamin C is found in:
- Citrus
- Brussels sprouts and broccoli
- Peppers
- Strawberries and kiwi
- Acerola cherries
- Rosehips
Quercetin
The flavonoid quercetin is a potent antioxidant and blocks mast cells from releasing histamine and cytokines. Cooking reduces some of the quercetin in foods, so raw or pickled is best.
Quercetin is found in:
- Onions (especially red onions) and shallots
- Apples
- Cruciferous vegetables (like broccoli, cabbage, kale, cauliflower, Brussels sprouts, bok choy)
- Berries and grapes
Omega-3 Fatty Acids
Not only do omega-3 fatty acids have an anti-inflammatory effect, but that effect appears to help with allergies directly by reducing inflammation along the airways. Studies indicate that increased fish consumption is associated with lower rates of seasonal allergies.
Omega-3 Fatty Acids are found in:
- Fish (especially fatty fish like salmon, sardines and mackerel)
- Nuts and seeds (particularly high in flax seeds)
Lycopene
Known for its high levels in tomatoes, lycopene is a powerful antioxidant that also decreases inflammation-promoting cytokines. Eosinophils, a type of white blood cell triggered by an allergic immune response, are also reduced by antioxidants, including and especially lycopene.
Lycopene is found in:
- Tomatoes (cooking increases lycopene levels)
- Pink fruits such as grapefruit, watermelon and guava
Bromelain
The enzyme bromelain is great at fighting inflammation and is often used along with quercetin. In terms of allergic rhinitis, bromelain can ease congestion and prevent sinus infections.
Bromelain is found in:
- Pineapple (with especially high amounts in the stem)
- Papaya
Probiotic Foods
Fermented foods naturally contain high levels of probiotics, known to assist with gut function and therefore the immune system. Some studies have found improvement in seasonal allergy symptoms from regular consumption of fermented foods. But there may be some conflicting information based on the type of probiotic food. This would make sense based on how common dairy intolerance is and the fact that many of these studies used fermented dairy.
Probiotics are found in:
- Kefir and yogurt
- Kimchi and sauerkraut
- Tempeh, natto and miso
- Kombucha
Curcumin
If you’ve heard a lot about curcumin lately, it’s because it has been found to be a powerhouse of an anti-inflammatory. But it has also been found to inhibit the mast cell release of histamine.
Curcumin is found in:
Honey
Honey is a little different from the other items on this list because it doesn’t inhibit histamine or inflammation. Instead, if it’s local, it can give you small doses of pollen. This in turn may build up your immune system against the pollen when faced with it seasonally.
Overall Top Foods for Seasonal Allergies That May Offer Natural Relief
Fruits, vegetables, fish, nuts and seeds are some of the best foods to eat if you struggle with allergies in the spring or any time of year. There are a number of nutrients and compounds that may give you some relief, especially when eaten together and when avoiding pro-inflammatory foods.
If you’re looking to avoid medications and over-the-counter options that can have side effects and require long-term use, food may just be the answer to your allergy woes.
Check out these seasonal allergy-friendly recipes:
Turmeric Pumpkin Pie Panna Cotta
Inspired by the power of food? Turn your passion into a career with our Nutrition Therapist Master Certification. Learn more today!
About the author: Maya Strausberg earned her Master Nutrition Therapist certification from NTI before starting her nutrition therapy private practice. She now offers writing and editing services for nutritionists and other health practitioners around the world through her business, Family Tree Nutrition.
Images:
- Image by Corina from Pixabay
- Photo by Julien Pianetti on Unsplash
