The Allergy Diet: Nutritional Strategies for Boosting Immunity and Reducing Symptoms

Seasonal Allergies: 

For those who suffer from allergies, changes in weather can mean major lifestyle changes, such as trying home remedies, over-the-counter medications, or eliminating certain environments altogether. This includes things to avoid. Fortunately, you don’t have to worry about irritants this allergy season. Prevent allergies this season with Everyday Health’s dietary tips. 

You drink green tea every morning. This drink contains natural antihistamines that are proven to reduce allergic reactions. 

Avoid foods rich in spices during pollen season. The reactions that spices cause in the eyes, nose, and mouth are the same type as allergies and can make symptoms worse. 

Adopt a Mediterranean diet: Eating the clean, fresh foods included in this diet (fruits, vegetables, beans, whole grains, fish, and olive oil) can reduce many respiratory allergies, including asthma. 

Develop a healthy, sustainable diet to lose unwanted weight:

There are a number of studies that conclusively suggest that obesity may make asthma patients more susceptible to attacks. A healthy weight can greatly benefit people who suffer from this condition. 

Reducing salt: Reducing salt regularly can improve lung function. Much of the salt that individuals consume comes from processed foods and should be avoided. To further reduce your sodium intake, use fresh herbs and spices to season your dishes. “It’s no secret that a proper diet is the key to maintaining optimal health,” says Kate Kane, LDN, registered dietitian at his center at Galter Life. “For this reason, adopting good dietary habits can definitely have a positive impact on the effects of seasonal allergies. Everyone should minimize added salt, regardless of their current level of health. 

When thinking about food, you may consider keeping certain foods out of your diet to avoid side effects. However, for those with seasonal allergies to birch and ragweed, there is a link between seasonal allergies and food.

Apart from these food groups, seasonal allergies, also known as hay fever or allergic rhinitis, usually occur in the spring or summer when the immune system is exposed to allergens such as plant pollen. 

Treatment usually requires over-the-counter medications, but lifestyle changes can also alleviate spring troubles. Adding these foods to your diet may actually reduce symptoms like runny noses and watery eyes. From reducing inflammation to boosting your immune system, dietary choices can help. Here is a list of foods to try: 

Citrus fruits: It is a myth that vitamin C prevents colds, but vitamin C shortens the duration of colds. It may also help those who suffer from allergic rhinitis, which is inflammation of the upper respiratory tract caused by flowering plant pollen. Make sure to consume citrus fruits rich in vitamin C, such as oranges, grapefruit, lemons, and limes.

Tomatoes: Citrus fruits are often associated with vitamin C, but tomatoes are also a good source of this essential nutrient. One medium-sized tomato contains about 26 percent of his recommended daily intake of vitamin C.

Additionally, tomatoes also contain lycopene, another antioxidant compound that reduces inflammation throughout the body. Lycopene is better absorbed by the body when cooked, so choose canned or cooked tomatoes for added benefits. 

Ginger: Many unpleasant allergy symptoms result from inflammatory problems, such as swelling and inflammation of the nasal passages, eyes, and throat. Ginger can help reduce these symptoms naturally.

For thousands of years, ginger has been used as a natural remedy for many health problems such as nausea and joint pain. Reliable sources also indicate that it contains phytochemicals that have antioxidant and anti-inflammatory properties. Experts are currently studying how these compounds can help fight seasonal allergies. In a 2016 animal study, ginger suppressed the production of pro-inflammatory proteins in the blood of mice, leading to a reduction in allergy symptoms. 

There appears to be no difference in the anti-inflammatory abilities of fresh and dried ginger. Try adding variety to stir-fries, curries, baked goods, or making ginger tea. Ginger supplements are also available for purchase on Amazon. 

Honey bee pollen: Bee pollen is food not only for bees but also for humans. Mixtures of enzymes, nectar, honey, flower pollen, and wax are often sold as treatments for hay fever. According to ResearchTrusted Source, bee pollen has been shown to have anti-inflammatory, antifungal, and antibacterial properties in the body. In one animal study, bee pollen inhibited mast cell activation, a key step in preventing allergic reactions. 

Which type of bee pollen is best and how to eat it “There is some evidence to support consuming local bee pollen to increase your body’s resistance to the pollen you are allergic to,” says Stephanie. A registered dietitian who supports customers’ allergies. “It’s important that your honey is local so that bee pollen contains the same local pollen that your body is allergic to.” If possible, go to your local farmers market. let’s go. Try it. Buy bees looking for pollen. 

Bee pollen comes in the form of small pellets and some people describe it as having a bittersweet or nutty flavor. You can also sprinkle it on yogurt or cereal, mix it into smoothies, or get creative with it. 

Turmeric: Turmeric is known as a powerful anti-inflammatory, and for good reason. Its active ingredient, curcumin, has been associated with reducing the symptoms of many pro-inflammatory diseases and may help minimize the swelling and inflammation caused by allergic rhinitis. Turmeric’s effects on seasonal allergies have not been extensively studied in humans, but animal studies have shown promise. One researcher showed that treating mice with turmeric reduced allergic reactions. 

Turmeric can be taken as a pill, tincture, or tea. Of course, it can also be taken as food. Whether you take turmeric as a supplement or use it in cooking, be sure to choose products that contain black pepper or piperine, or combine turmeric and black pepper in your recipes. Black pepper increases the bioavailability of curcumin by up to 2,000 percent.

Nutritional Strategies for Boosting Immunity and Reducing Symptoms:

Red bell peppers: Red bell peppers contain nearly three times more vitamin C (127 mg) than Florida oranges (45 mg). It is also rich in beta-carotene. In addition to boosting your immune system, vitamin C also helps maintain healthy skin. Beta-carotene, which is converted to vitamin A in the body, helps maintain eye and skin health. 

Broccoli: Broccoli is rich in vitamins and minerals. Rich in vitamins A, C, E, fiber, and many other antioxidants, broccoli is one of the healthiest vegetables on your plate. The key to maintaining that power is to cook as little as possible or not at all. According to ResearchTrusted Source, the best way to preserve more of the nutrients in your food is to steam or microwave it. 

Garlic: Garlic adds flavor to food and has been used medicinally since ancient times. Early civilizations recognized its value in fighting infectious diseases. Garlic also has the effect of slowing down arteriosclerosis and is used to treat high blood pressure. Garlic’s immune-boosting properties may be due to its high concentration of sulfur-containing compounds such as allicin. 

Ginger: Ginger is another ingredient that many people turn to after getting sick. Ginger has anti-inflammatory properties and can help relieve sore throats and inflammatory conditions. It may also be effective for nausea. Ginger is used in many sweet desserts, but it stores heat in the form of gingerol, a relatively reliable source of capsaicin. Ginger may reduce chronic pain and lower cholesterol. 

Foods that may help control allergies: 

Seasonal runny nose, sneezing, and itchy nose can make you feel depressed. There are several things that can help reduce allergy symptoms. No food has been proven to be a cure. However, fruits and vegetables are good for your entire body. It is rich in nutrients that help maintain health. It also protects you from seasonal allergies. Try these items:

Onions, bell peppers, berries, and parsley all contain quercetin. Dr. Elson Haas, who practices integrative medicine, says quercetin is a natural phytochemical. Haas says the chemical may reduce the “histamine response.” Histamine is part of an allergic reaction. 

Kiwi is a crunchy fruit that is rich in vitamin C and has the effect of reducing histamine. Vitamin C can be obtained from many foods, including oranges and other citrus fruits. 

Pineapple contains an enzyme called bromelain. According to Dr. Lawrence Rosen, bromelain can reduce the irritation of allergic diseases such as asthma. 

Tuna, salmon, and mackerel contain omega-3 fatty acids. Omega-3 helps reduce inflammation. Eat two servings of fish each week. A Japanese study found that women who ate more fish had lower levels of hay fever, also known as allergic rhinitis. 

Kefir is a yogurt drink that contains probiotics. These are healthy bacteria that live in your intestines. Rosen says they may also help prevent or treat seasonal allergies. You can get probiotics from fermented foods. Look for yogurt that says “Vivid Culture” on the label. Sauerkraut and kimchi are also delicious ingredients. 

Local honey. Research is mixed on whether locally produced honey helps prevent allergies. “Consuming small amounts of honey early in the season may increase tolerance to local pollen,” says Rosen. One study found that people who ate birch pollen honey had fewer birch pollen allergy symptoms than those who ate regular honey. It’s not a sure thing, but see if it works.

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