Eat More of These Foods to Fight Allergies


fight allergies



So, what ingredients should you reach for this allergy season? Work The World, which specialises in helping medical students find placements abroad, has helped us come up with 10 of the best foods to fight the dreaded spring sniffles:

Onions are packed full of quercetin, a natural antihistamine and anti-inflammatory, making them perfect to fight allergies such as hay fever symptoms.

Try to eat them while they’re as fresh as possible, as they can lose a quarter of their quercetin content after being stored for a week or more.

Tuna, salmon and mackerel are rich in omega-3 fatty acids, which has been shown to reduce inflammation. In fact, studies have shown that a couple of portions a week can calm symptoms for hay fever sufferers. Plus they’re perfect for a light summer lunch or dinner.

Don’t worry if you’re veggie or vegan, as both flax and chia seeds are a fantastic source of alpha-linolenic acid (ALA), which is the plant version of omega-3. They’re also packed full of protein, so sprinkle them liberally to enjoy a wealth of incredible benefits.

Thanks again to a high quercetin content, studies have shown that people who regularly eat apples have greater protection against allergies and even asthma.

Make sure to eat the peel, as that’s where most of these amazing nutrients are stored.

Researchers have found that 500mg of vitamin C a day can help to fight allergies and their symptoms. One cup of raw broccoli packs about 80mg, making it an ideal step in relieving allergies. This versatile green veg is also a member of the cruciferous family, which has been proven to clear blocked-up sinuses.

It’s the super food du jour, and turmeric helps prevent the release of histamine, one of the main causes of hay fever. It’s also an anti-inflammatory, so this spectacular spice can ease the symptoms as well as fight them from the onset.

These powerful little bulbs are also great allergy fighters, as they work as decongestants, helping to ease sneezes and sniffles. If you’re brave enough, crush them, leave them to sit for 10 to 15 minutes to release the active ingredients, before eating raw. Rather you than us…!

Tomatoes are bursting with vitamin C, with studies proving they’re great for boosting the immune system, producing a natural antihistamine and building a tolerance against respiratory issues.

Indulge in these either whole or in a sauce, and you’ll also be consuming plenty of lycopene, an antioxidant compound.

Fancy a sweet treat? Pineapple happens to contain an enzyme called bromelain – this has been shown to reduce irritation in allergic diseases. So, whether it’s eaten on its own or even sprinkled on a pizza, it can help.

Another great source of vitamin C, there’s around 64mg in just one green, fuzzy fruit. For an added health boost, mix kiwi with guava, strawberries and oranges, all of which are packed full of vitamin C.

Do you use any foods to fight allergies? Tell us your tips in the Comments box below.


Exercise can certainly help, but one nutritionist says you can eat your way to better health and a body you’ve always wanted.

From oats for a flatter stomach to alternative cold-pressed oils to help with dry skin, these are the foods and drinks you need to add to your diet right now if you want to become more healthy.

Nutritionist Cassandra Barns explains here which foods are best for boosting heart health and for improving your mood – and the list even includes chocolate.

If you experience digestive problems such as bloating or pain after eating, then look at how much wheat you are eating as gluten, a protein in wheat, could be triggering your symptoms.

Try switching from wheat-based cereal to one that uses oats.


Dry skin can be associated with a lack of healthy fats in your diet.

An easy way to up your intake is to use nourishing cold-pressed oils, which include flaxseed, hemp seed or avocado oils.

They’re best for salad dressings or drizzled straight onto salads or warm foods after cooking.

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Aim to have around two tablespoons a day.


Pain and stiffness in your joints is nearly always related to inflammation.

What we eat and drink can affect levels of inflammation in the body, and so consuming more anti-inflammatory foods and drinks may help.

Eating plenty of vegetables and fruit is a good start. Drinking green tea may also be beneficial as it contains plant compounds called catechins that have known anti-inflammatory activity.

Try a matcha green tea: matcha has been found to contain particularly high levels of catechins.


Chocolate really can make you feel happier, and not just because of the sugar it contains. Cacao itself – the raw ingredient used to make chocolate – contains a variety of substances that may benefit our energy and mood, such as theobromine.

For the greatest health benefits, eat a small amount of dark chocolate with a low sugar content or a raw cacao bar.


You’ll have heard it time and time again: eat oily fish for a healthy heart. That’s because oily fish such as mackerel, sardines, salmon and herring contain two omega-3 fatty acids: EPA and DHA.

These two omega-3s play a vital role in helping our heart to function normally, as well as keeping blood pressure in check, and triglycerides (a type of blood fat) at healthy levels. To jazz up your fish and turn it into a quick and tasty meal, try topping a salmon steak with miso paste and baking in the oven.


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