Top 5 Foods to Fight Seasonal Allergies

Seasonal allergies are a condition experienced by many. They tend to occur during certain parts of the year, namely spring and summer seasons.

Hallmark seasonal allergy symptoms arise as a result of the immune system’s overactive response to allergens.

70-80% of your immune system is housed in your gut. So, when it comes to preventing and treating seasonal allergies it would make sense to start with good nutrition.

The foods below (and their key nutrients) may help to alleviate seasonal allergies. The focus of these foods is to reduce inflammation, bolster immunity, deactivate histamine release and ultimately mitigate the symptoms of seasonal allergies.

Read on for the top five Paleo foods aimed at fighting seasonal allergies.

  1. Salmon

    Salmon is one of these best sources of the two omega 3 fats: EPA and DHA. Research has shown that omega 3 fats could ward off allergy symptoms and even asthma. Omega 3 fats are essential meaning they must be obtained in the diet. They are able to reduce inflammation in the cells and bolster immunity. These fats also have anti-allergic effects. A study published in Nature 2005 showed that an increased intake of omega 3 fatty acids (and an increased level of these fats in cell membranes) was linked to a decreased risk of allergies. We love wild-caught small, fatty fish such as salmon, sardines or herring as they are rich in omega 3’s. Aim to eat wild-caught fish a minimum of 4 times per week during allergy season. Read more about the health benefits of omega 3 fats here.

  2. Onions

    Onions are a rich source of Quercetin. Quercetin is an antioxidant that also functions as  natural anti-histamine. Deactivating histamine is crucial to eradicating the hypersensitivity symptoms associated with allergies and reducing the overall severity of the condition. Additionally, Quercetin is critical for supporting immune health and regulating the inflammatory cascade. Recent research has shown that Quercetin can reduce the formation of the IgE antibody, which is the compound responsible for hypersensitive allergy reactions. Include more onions in your diet during allergy season. Specifically, raw, red onions have the highest concentration of Quercetin followed by white onions (just make sure they’re all organic). Try adding raw onions to salads, dips and wraps for a Quercetin boost.

  3. Pineapple

    Bromelain is a plant enzyme found in pineapple. Specifically, it is a proteolytic enzyme (protein-digesting enzyme) that is able to breakdown large, circulating allergenic protein complexes, which reduces the occurrence allergy symptoms. Furthermore, bromelain also helps boost the absorption of Quercetin. Research has established that bromelain has anti-inflammatory and anti-allergic effects and as a result prevents allergic airway disease and reduces allergic sensitization. Try juicing organic pineapple regularly during allergy season.  Juicing the fruit allows for an increased release of the key plant enzymes needed to help with combatting allergies.

  4. Bell peppers

    Bell peppers are a good source of vitamin C. Vitamin C is a crucial nutrient to get in the diet as humans cannot synthesize it. It is a key vitamin for immune system function and antioxidant status. It is also an essential nutrient for deactivating histamine and decreasing hypersensitive allergic reactions. A study analyzed the effects of vitamin C intake on allergy prevalence in Korean school-age children and found that increased vitamin C intake resulted in significantly fewer allergy symptoms. Bell peppers are great to add in to daily recipes. Or, try juicing them with your pineapple above for a potent anti-allergy drink.

  5. Sauerkraut

    Sauerkraut is created through the fermentation of raw cabbage by various lactic acid bacteria. Unpasteurized sauerkraut (the kind we recommend) contains beneficial probiotics, which are the healthy bacteria that boost immunity. These beneficial bacterial strains can balance the gut microbiome and help with leaky gut syndrome, which could help to prevent and even treat seasonal allergies. We know that a healthy gut is key to regulating the immune system (again the majority of your immune system is housed in your gut). We also know that healing leaky gut syndrome does wonders for lowering inflammation and reducing incidence of allergies (both food and environmental).

What other things I can do for preventing seasonal allergies?

-Get sunshine! Vitamin D, a key immune vitamin, is crucial to both preventing and treating seasonal allergies. We recommend a minimum of 20-30 minutes of sunshine daily.

-Heal leaky gut syndrome. First, get tested for leaky gut to identify if you have the disorder.  If you have leaky gut, know that this is a ROOT cause condition for both seasonal and food allergies. You must heal the gut in order to prevent an allergic cascade from occurring in the body.

-Get your toxin levels tested! We recommend our 3 test combo, which tests for heavy metals, environmental toxins and mold mycotoxins. This is a test that allows us to analyze if high levels of toxins are causing immune dysfunction and allergies.

-See a chiropractor. Chiropractic is needed to boost immune function and keep the body healthy.

-If you have questions or need help with a specific anti-allergy protocol or testing, you can always sign up for a free, 20 minute health coaching call here.

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