A proper diet and nutrition is the foundation for all health care. However, food can be more than a foundation; food is medicine. Today we are going to talk about foods that can help combat seasonal allergies. Foods rich in Vitamin C, Antioxidants, and Folic acid can help to reduce the inflammation associated with seasonal allergies. Below are some super foods to add into your springtime regimen to help fight off those unwanted seasonal allergy changes. While proper diet and nutrition is important, it is also important to make sure you avoid any food allergies or sensitivities that you may have.
- Cruciferous Vegetables – Not only do cruciferous vegetables like Kale and Broccoli aid in the detoxification pathway, but research from the University of California School of Medicine found that cruciferous vegetables can play a key role in preventing allergy symptoms and asthma. Researchers found, Sulforaphane, a chemical in broccoli, triggers an increase of antioxidant enzymes in the human airway that offers protection against the numerous free radicals that we inhale every day in our polluted air. Not to mention foods like broccoli and kale are also high in Vitamin C a natural antihistamine.
- Apples – In addition to Vitamin C apples also contain high amounts of quercetin. Apples supply roughly 4 milligrams of quercetin for every 100 grams. Quercetin is one of the most important alternative remedies when it comes to allergies because of its ability to stabilize mast cells, which release histamine. When it comes to purchasing your apples, make sure they are organic, as apples are the #1 Food on the Environmental Working Group’s Dirty Dozen.
- Onions and Garlic like apples are full of quercetin. Quercetin, as mentioned above works similar to many of the prescription drugs on the market today by acting like an anti-histamine. Onions contain roughly 100 milligrams of quercetin per 3-1/2 ounces. Onions and garlic also help to regulate and boost our immune system, which helps to fight off those pesky allergies.
- Citrus Fruits – Fruits like oranges, grapefruit, lemons and limes contain large doses of Vitamin C. One large orange contains roughly 100mg of Vitamin C. On top of being packed with Vitamin C lemons and other citrus fruits also contain high levels of antioxidants.
- Fresh Fish – Fish like salmon, mackerel, herring, anchovies & sardines are high in Omega 3 Fatty Acids. Omega 3 Fatty Acids help combat the inflammation associated with seasonal allergies. A German study that was published in the journal of Allergy, found that peoples whose diets were rich in omega-3 fatty acids were less likely to suffer allergy symptoms.