Nutrients found in fresh produce can help in the fight against allergies

One plant nutrient with natural allergy-symptom-relieving, anti-histamine effects is quercetin, a pigment found in apples, peppers and berries.

Not only because they’re good for you, they’re good for your airways too. Allergy sufferers can breathe even easier by stocking up on apples and berries.

Also read, FDA approves new treatment for peanut allergy prevention.

Relief from those miserable sniffles, sneezes and itches could be as simple as heading to the produce aisle. Veggies and fruits can be your secret weapon against allergies – as long as you’re not allergic to those too!

Most people with allergies don’t realize that eating an overall healthy diet, including lots of fruits and vegetables, can actually help diminish symptoms. Not only is produce super healthy and tasty, it’s packed with natural anti-inflammatory properties and immunity boosters that can help allergy sufferers breathe a much-needed sigh of relief.

No food is a proven cure, nor can food be used in place of medication for patients with severe allergies, but keep in mind that if you’re hijacked by hay fever and weepy over rhinitis, diets rich in whole, fresh foods can be your best friend. One study links the Mediterranean diet, particularly fresh tomatoes, oranges, grapes, nuts and apples, to boosting allergy relief and decreasing rhinitis – grab that grocery cart now!

It’s definitely food for thought. “One plant nutrient that with natural allergy-symptom-relieving, anti-histamine effects is quercetin, a pigment found in apples, peppers and berries,” says holistic nutritionist Michelle Book. “When an allergen attacks your immune system, histamines are released, which causes your nose to run, your eyes to itch or the feeling of tightness in your chest. When you reduce histamines, you reduce allergy symptoms.”

Quercetin is a potent prize antioxidant, anti-histamine and anti-inflammatory all rolled into one. It can also be found in red onions, broccoli, cabbage and green tea, says Book, of the Canadian Health Food Association (CHFA).

Oh, and the allergy-relieving quercetin is also found in red wine – which is a fruit in liquid form! You might want to use this allergy fighter in moderation.

Reach for guavas to help keep the sneezes at bay. Vitamin C-packed fruits are raging with histamine-fighting superpowers and help counteract the inflammatory allergic response. Load up on papayas, apples, watermelon, oranges and strawberries. Like omega-3s, health professionals recommend getting your C from foods, not supplements, although one study reports that vitamin C supplementation decreased histamine levels by 38%.

Popeye was on to something – eat your spinach to get strong, and now to fight allergies too. Throw in lots of red peppers and broccoli. In fact, it’s not only vitamin C-rich fruits that will annihilate your allergy symptoms. One cup of chopped red bell pepper contains nearly three times more vitamin C than an orange (190 mg). And one cup of raw broccoli packs a vitamin C punch of 80 mg. Research recommends 500 mg of C daily to ease allergy symptoms.

Spice up your life with some sinus-clearing hot chili peppers. Pour on the spicy mustards and horseradish! These natural decongestants are great for relieving a stuffed up nose or congested lungs by stimulating secretions that help clear mucus. Break out the anise and fennel too to break up congestion.

Broccoli and leafy greens are magnesium superstars and this mineral in particular helps relieve constricted airways and may ease breathing. Animal research reveals that magnesium deficiency can increase histamine levels. Keep those nasty histamine levels down by eating up pumpkin and sunflower seeds, almonds and dark chocolate.

Garlic won’t just ward off vampires, it’s a potent superfood that has no trouble taking on annoying allergy symptoms like sinus congestion. Raw garlic’s antioxidants boost the immune system and are linked to a lower incidence of hay fever. A 2012 study found that fresh, raw garlic was effective in combating allergic reactions, including reducing the swelling in the nasal passages. Another study reports that garlic extract can block the production of chemicals that cause allergic reactions.

SOURCE The Weather Network