Are you suffering from seasonal sneezes, sniffles, and itches? Don’t worry, you are not alone. We know the struggle of staying up all night because of the unyielding itches and choosing hypoallergenic jewelry.
Suffering from any of these symptoms is one of the most annoying happenings that can occur to you. Sometimes, when it’s too much, it messes with your sleep and productivity. While food is not a proven cure, there are some foods that can lessen the likelihood of having seasonal allergies.
When we talk about foods, we mean fruits and vegetables. Packed with nutrients, these food sources are rich in nutrients essential for your bodily functions. If you want to know which food sources are great to reduce the risk of having allergies, make sure to read further!
Why allergies occur?
Allergies happen when the immune system reacts negatively to a foreign invader, such as bee venom, pollen, or foods that don’t normally cause negative reactions to some people. These trigger factors are usually deemed as allergens.
When this foreign substance enters your system, your immune system will automatically release antibodies to fight the allergen. While your immune system tries to curb the allergen, you may experience awful symptoms such as itches, sneezes, and difficulty in breathing. These symptoms happen because your immune system’s reaction usually inflames your airways, skin, sinuses, and even digestive system.
Food items that may help lessen the onset of allergies
1. Food sources with quercetin
Quercetin is a type of pigment usually found in fruits, vegetables, and plants. It is a flavonol that offers a wide variety of health benefits, such as fighting free radicals, reducing the risk of cancer and neurological diseases, and lessen the likelihood of histamine reactions.
It’s not hard to acquire foods that contain quercetin. Who knows, quercetin-rich foods may just be in your garden! Foods that contain quercetin include grapes, onions, berries, cherries, parsley, peppers, and tomatoes. Your favorite drinks such as red wine and black tea contain quercetin too!
2. Probiotics
According to William Silvers, MD, an allergist and chairman of ACAAI’s sports medicine committee, probiotics have been scientifically-proven to provide anti-allergic and anti-inflammatory effects, which is usually most beneficial for pregnant or breastfeeding women.
3. Fruits rich in vitamin C
This water-soluble vitamin possesses the ability to inhibit inflammatory cells from releasing histamine, according to Carolyn Dean, MD, ND, and medical director of the Nutritional Magnesium Association. Research studies have proven that high levels of vitamin C help curb histamine production, therefore providing allergy symptom relief.
Apart from its histamine-fighting prowess, fruits rich in vitamin C also provides anti-inflammatory effects, counteracting the negative effects of free radicals. Foods rich in vitamin C include apples, watermelon, strawberries, kiwis, oranges, and other citrus fruits. However, it’s important to identify if some of these food sources are considered allergens for your condition.
4. Foods rich in bioflavonoids
Bioflavonoids act as mast-cell stabilizers, meaning they decrease the number of cells that react to an allergen. Mas-cells are those that produce histamine. You can find bioflavonoids in foods and drinks such as apples, onions, tea, and red wine.
5. Foods rich in vitamin E
This fat-soluble vitamin has properties that help decrease inflammation related to allergies. A Michigan State University-based study posits that animals who have received high levels of vitamin E before breathing in heavily polluted air had experienced less inflammation in their nasal passages as compared to other animals that weren’t given gamma-tocopherol.
Foods rich in vitamin E include soybean oil, almonds, sunflower seeds, red bell pepper, beet greens, spinach, peanuts, pumpkin, and wheat germ oil.
6. Cold-water fish
Cold-water fish like salmon and mackerel are rich in omega-3 fatty acids, substances that contain high anti-inflammatory properties, which may help relieve allergies. Foods rich in omega-3s include nuts, seeds, plant oils, tuna, and fortified food sources like eggs, milk, and yogurt.
7. Foods that have high levels of magnesium
Magnesium is a natural antihistamine and bronchodilator, meaning it can provide allergy relief. This mineral contains calming properties that can soothe the muscles of the bronchial tubes and the entirety of the body. Studies have also shown that magnesium-deficit animals have higher levels of histamine in their blood as opposed to animals that have high levels of magnesium.