July 2, 2018

8 Healthy Foods for Allergy Relief

Many people all over the world suffer from some kind of an allergy. Allergies cause symptoms that can be very annoying and keeping the symptoms at bay be challenging. While the best way to prevent allergic reactions is to avoid the allergy-inducing irritants, you can also improve your condition by following a healthy diet full of fruits and veggies. Moreover, experts also recommend certain healthy foods for allergy relief.


We all know that eating healthy is the way to control all conditions in general. A healthy and well-balanced diet can help to reduce inflammation, relieve congestion of air passages and provide other benefits. Food products containing healthy fats such as omega-3 fatty acids (e.g. salmon, tuna, or olive oil), as well as fruits and vegetables are associated with good anti-inflammatory properties.

Thus, improvements in allergies were noticed in allergic people eating according to a Mediterranean diet. A study found that nasal allergy symptoms and asthma were less likely to affect children who follow this diet.

Below, we will discuss some of the foods that may help with your allergy.

How Can Probiotics Help You?


Probiotics are well-known for their anti-inflammatory properties, and they can also provide anti-allergic effects. Specialists recommend that pregnant and breastfeeding women drink milk with a probiotic supplement to reduce the risk of eczema and other allergies in their babies. These recommendations are based on the study that has been recently published in the British Journal of Dermatology.

Another study conducted in Italy involved young children aged 2 to 5 affected by allergic rhinitis, who were given fermented milk that contains the probiotic Lactobacillus casei and placebo for the period of 12 months. The study found that allergic reactions were less likely to occur among children who took probiotics, compared to those who took placebo.

Which Spices Can Alleviate Sinus Congestion?


One of the most common allergy symptoms – nasal and sinus congestion – can be relieved by spicy foods. Spices like anise, horseradish, fennel, and hot mustard help to stimulate the mucosal cilia, which means they act as natural decongestants.

Thus, if you are suffering from stuffiness in the nose, you may want to try using these ingredients in various recipes and add them to ready snacks.

What Are the Benefits of Vitamin C Containing Fruits?


The immune system’s overreaction to the allergen leads to the release of a chemical called histamine. Histamine is responsible for many allergy symptoms, such as itching, skin rash, and nasal congestion.

Vitamin C can help to reduce these symptoms by inhibiting inflammatory cells from producing histamine. According to studies, vitamin C is capable of decreasing histamine levels and accelerating its breakdown process, which improves allergy symptoms.

Besides, vitamin C is a great antioxidant, which means it helps to fight inflammation caused by free radicals. Eating fruits and other foods that contain high levels of vitamin C can provide a significant allergy relief. For example, fruits rich in this nutrient include oranges, strawberries, apples, and watermelon.

What Is Quercetin?


While histamine is responsible for allergy symptoms, mast cells are responsible for the release of histamine. Bioflavonoids acts as mast-cell stabilizers, which helps to reduce allergies, according to some studies.

Quercetin is a bioflavonoid that is especially effective against inflammation and allergic response. Quercetin is found in foods like apples, onion, tea, and others.

How Does Magnesium Relieve Allergies?


According to a study that involved animals with allergies, the animals with deficit of magnesium had higher levels of histamine in their blood after exposure to the irritant, compared to other animals.

Magnesium is a natural bronchodilator and an antihistamine, which is why it’s good at providing allergy relief. In addition, this nutrient helps to calm the muscles of the bronchial tubes.

Experts recommend eating magnesium-rich foods wheat bran, almonds, o cashews (unless you have a food allergy) to help control your symptoms.

Why Do You Need Vitamin E?


One study suggests that high doses of the gamma tocopherol form of vitamin E can reduce inflammation caused by allergies. The study involved animals who were breathing in polluted air. Animals from the group that received gamma-tocopherol before exposure to the airborne allergens experienced less inflammation in the nasal passages than animals from the other group.

Soybean oil is a good source of the gamma-tocopherol, which means using this oil in your diet can be beneficial. However, the dose of this compound that provides the same symptom relief as in the study is extremely high, and there is no way you can obtain the required daily dose from soybean oil alone.

Why Is Cold-Water Fish Good for Allergies?


Omega-3 fatty acids can decrease inflammation associated with allergic reactions. Fish found in cold waters, e.g. salmon, contain high levels of this nutrients, meaning it can help to alleviate allergy symptoms. If you don’t have a food allergy, include fish, walnuts and flaxseeds into your diet to enrich it with omega-3.

Another Reason to Love Fruits and Veggies


Fruits and vegetables are the staples of any healthy diet. Healthcare professional all over the world recommend eating more fruits and vegetables to improve general health. More than any foods, they are rich in important nutrients, and their anti-inflammatory effects can provide a significant allergy relief.

A study suggests that eating a lot of citrus fruits, tomatoes and cooked vegetables can reduce wheezing, breath shortness, as well as other common symptoms of allergic rhinitis. On the other hand, having a lot of bread and margarine in the diet increases the symptoms.

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