Foods That Can Help Ease Allergy Symptoms

Spring can be a difficult time of year for those who suffer from seasonal allergy symptoms. When the body overreacts to things in the air that don't cause problems everyone, such as dust or pollen, it is an allergy. This overreaction can cause symptoms such as watery eyes, a runny nose, sneezing, itching and pressure in the nose and cheeks.

In some cases, research shows that allergy symptoms may be worse for people who have diets high in sugar and highly processed ingredients, and low in nutrients and fiber. Certain foods, vitamins and nutrients can even have positive effects on the body that may help lessen the severity of some allergy symptoms.

Omega-3 Essential Fatty Acids

Heart-healthy omega-3s can help give your body a healthy inflammation response. Foods with fatty acids include:

  • Fish such as herring, mackerel and salmon
  • Dark leafy greens
  • Walnuts

Vitamin C

Vitamin C can help regulate the release of histamine, which causes the occurrence of allergy symptoms. Vitamin C can be found in foods such as:

  • Broccoli
  • Cabbage
  • Citrus
  • Mango
  • Strawberries
  • Watermelon

Vitamin E

Vitamin E may help reduce the risk of hay fever, which involves an allergic reaction to pollen that's spread predominately by wind-pollinated plants. Foods sources of Vitamin E include:

  • Blueberries
  • Dark leafy greens
  • Olives
  • Nuts and seeds
  • Whole grains


Quercetin is a bioflavonoid antioxidant that has demonstrated anti- inflammatory activity, as it inhibits the manufacture and release of histamine. Foods containing Quercetin include:

  • Apples
  • Capers
  • Citrus
  • Green tea
  • Onions

Incorporating these delicious and nutritious foods into a healthy lifestyle just may help make your symptoms a little more bearable. Be sure and talk to your doctor about the best ways to treat your allergy symptoms.

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