Five Foods that Help Fight Springtime Allergies

by Patricia Dean-Escoto

When it comes to keeping the sniffles and runny nose of spring allergies at bay, maintaining a healthy diet can be just as effective as your over-the-counter medications.  Our immune system is our first line of defense against potential invaders and is designed to help us ward off any threats that may compromise our health.

Allergies cause inflammation of the tissues lining the nose and throat, so eating foods that are high in antioxidants and those that fight inflammation can provide us with a great amount of relief.

Nuts

Nuts are one good choice. Not only are they a health snack, they are also high in both magnesium and vitamin E.   Magnesium protects against the wheezing that accompanies asthma, and vitamin E boosts immunity while also protecting the body from free radicals, which cause tissue damage and inflammation.   Researchers are particularly looking at the high selenium content contained in Brazil nuts and their role in reducing allergies and inflammation.[1]

When selecting and storing nuts, you should choose ones that are plump and crisp.  Avoid nuts that are discolored or musty smelling which could be an indication of mold.  Nuts can be stored in airtight containers, where they will last for one to two months.

Fish

Omega-3 fatty acids in seafood have natural anti-inflammatory effects that boost the immune system.  Eating more oily fish – the fish such as salmon, mackerel, sardines, trout, and tuna all contain omega 3 fatty acids that may reduce inflammation and severity of symptoms.

Studies show that the omega 3 essential fatty acids especially, can greatly reduce inflammation in the nasal passages and open the airways to enable better breathing capacity.[2]

Some safety concerns regarding fish include: danger of chemical contamination due to mercury and pesticides.  It is best to consume fish that is wild-caught as opposed to farm raised as this can cut down on their exposure to pesticides.

Red Grapes

The skin of red grapes contains flavonoids that are high in antioxidants and resveratrol — an anti-inflammatory compound the plant produces as a self-defense against environmental stressors.

Studies have shown that eating foods high in antioxidants help reduce inflammation throughout the body.  Fresh grape skin contains about 5  to 10 milligrams of resveratrol per serving.[3]

Grapes due not ripen after they are harvested, so you should choose ones that well colored and firmly attached to the stem.  Storing them in the refrigerator can preserve the freshness of grapes.

Green Tea

We have all heard about the many benefits of this ancient brew.  Used for more than 5,000 years as various tonics, the benefits of green tea cannot be overstated.  This tea provides significant health benefits due to its high concentration of polyphenols in the form of flavonoids.

These compounds make green tea one of the more potent antioxidants around.  Like apples, green tea also contains epigallocatechin-3-gallate (EGCG), an antioxidant that has been shown to decrease the creation of mucus, according to a study published in American Journal of Rhinology & Allergy.[4]

There are seven main forms of green tea which include:  Sencha (the most popular), Dragon well, Macha, Young hyson, Hyson, Pinhead gunpowder, and gunpowder.   Whichever you choose, they should be stored in tightly-sealed container and stored away from light, heat and moisture.

Apples

It turns out an apple a day actually can, not only keep the doctor away, but your allergies as well.  Apples are rich in Quercetin — a flavonoid with anti-inflammatory properties and are an excellent source of vitamin C, pectin, and potassium.   In more than eighty studies, apples were consistently shown to be associated with a reduced rate of asthma.[5]

Much of the benefits of apples come from the peels, which are packed with antioxidants called polyphenols thought to prevent cellular damage.  In another study conducted in the United Kingdom, 1,500 adults were surveyed on their eating habits.  Those who ate at least two apples each week had a 22 to 32% lower risk of developing asthma than those who ate less of the fruit.[6]

When purchasing apples, it is strongly suggested that organic is the way to go.  According to the Environmental Working Group (www.ewg.org ), conventionally-grown apples are high on the list of fruits containing large levels of pesticides.

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