If you’re seeking to subdue the sniffling and sneezing associated with allergies, add the following five foods to your diet:
- Fish. Fish is rich in omega-3 fatty acids, which can help reduce your inflammation, an unfortunate symptom of seasonal allergies, colds and flu. Try to eat fish (such as salmon, sardines and mackerel) at least a couple times a week. When cooking fish, avoid frying. Grill or bake fish to get the healthiest kick out of your meal.
- Nuts. Nuts also contain inflammation-reducing omega-3s. However, they are also high in fat and calories. Limit yourself to a handful of nuts a day (1.5 ounces) as a snack. Nuts containing the most omega-3 fatty acids are walnuts, but you can enjoy cashews, Brazil nuts and hazelnuts for variety.
- Red grapes. The skin of red grapes is high in antioxidants and resveratrol — an anti-inflammatory compound. Eating foods high in antioxidants can reduce inflammation in your entire body. Make sure you get red grapes – they have more antioxidants than white or blush grapes.
- Yogurt. Yogurt contains probiotics, which help balance the bacteria in your digestive system and may prevent your immune system from overreacting to pollen and other allergens. When shopping, choose a brand that includes live cultures, they’re the allergy-fighting powerhouses.
- Apples. Quercetin, a plant pigment (flavonoid) found in apples, helps slow down allergy symptoms by inhibiting your body’s release of allergic compounds called histamines, which contribute to your runny nose and watery eyes. Eat apples with the peel (where most of the quercetin is found). Other sources of quercetin include citrus fruits, onions, parsley and tea.