The Superfoods that Relieve Allergies

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Did you know that eating the right food can be one of the best natural remedies for allergies.
According to a recent study published in Thorax in 2007, eating the proper foods can alleviate
allergy symptoms brought on by airborne allergens (Pollen, dust, mold spores) reducing symptoms
such as stuffy nose, sneezing and wheezing.

It was discovered that folks on the Island of Crete (in the Greek Islands) experienced less allergy
symptoms than elsewhere even though there had been just as many allergens floating around. So
researchers did a study which included 690 island children. They were tested for airborne allergy
symptoms and their parents reported on their children's diet and symptoms. 80% of the children
ate fruit at least two times a day, and sixty eight percent ate vegetables a minimum of 2 times a
day. Youngsters who ate more nuts, oranges, apples, grapes and tomatoes - the major local
produce - had less allergy symptoms compared to those who ate less.

Foods That Fight Allergies

Note that a lot of the foods listed below which ease allergies are anti-inflammatory, thus
modulating the immune system response.

Fruits high in vitamin C, an antioxidant, may lessen inflammation. Year-round, try to eat at least
two pieces of fresh fruit or portions of berries daily. If you are especially congested, the following
are the best choices - an orange, a cup of strawberries, an apple, a cup of grapes or a medium-
sized wedge of watermelon.

The skins of red grapes are loaded with the antioxidant resveratrol which wasfound to relieve
wheezing in the Crete study.

Nuts, in particular almonds, hazelnuts and peanuts, are a great source of vitamin E, which helps
decrease inflammation. Eat a single one-ounce helping of any of these nuts every day year-round
to help prevent symptoms. If you do have symptoms, increase the servings - try two tablespoons
of peanut butter and one ounce each of hazelnuts and almonds a day.

Cold-water fish (mackerel, trout, wild salmon, herring and sardines), also walnuts and flaxseed,
contain omega-3 fatty acids, which help reduce inflammation. Eat a minimum of two servings of
cold-water fish every week all year-round and three servings during the seasons when you get
airborne allergies. Also have 12 walnuts and one tablespoon of ground flaxseed each day.

Oysters, shrimp and crab, and legumes, whole grains and tofu, are all rich in zinc, which has
antibacterial and antiviral benefits that provide relief for immune systems overtaxed by battling
allergies. Take six oysters, six shrimp or a couple of crabs every week, and two times that when
your allergy symptoms bother you. Also have one helping of whole grains and one of either beans
or tofu a day.
Tea, whether black or green, is rich in flavonoids, plant substances which decrease inflammation.
Tea also raises proteins in the body which combat infection, once again easing an overtaxed
immune system. Enjoy one cup every day, and go up to two if your allergy symptoms are a

ValuableTip: Drink the tea first thing in the morning with lemon and honey to activate the ciliathe
small hairs in the nose that sweep pollen and dust from the airway.

Horseradish, hot mustard, fennel, anise and sage additionally stimulate the cilia and act as natural
decongestants. Add a pinch to food whenever possible.

Foods to Keep away from ALL Year round

If you have congestion or other symptoms all year round, ask an allergist to carry out a skin test to
determine allergies to dust, mold and foods. After that consider the following changes in your
everyday diet...

Mold and yeast in food can aggravate an allergy to mold in the air. If youre hypersensitive to mold,
keep away from foods which contain yeast, like bread and baked items (unless they are labeled
"yeast free")... wine, beer and spirits... fermented foods, such as sauerkraut and cider... foods that
have a tendency to get moldy, like cheese and mushrooms... vinegar and sauces which contain
vinegar, like mayonnaise, barbecue sauce, mustard and salad dressing.

Useful Tip: Use lemon juice and spices in dressings instead.

Milk products and dairy , such as natural yogurts and ice cream, could be making you feel worse if
you have a congested nose year-round, a symptom usually caused by an allergy to dust. One
explanation is that casein, the protein in milk, can promote the formation of mucus. Though there
isnt strong research showing that dairy causes congestion, its really worth experimenting by
cutting dairy from your diet for at least two weeks. If the allergy symptoms decrease when you stay
away from dairy, do away with dairy products year-round. You will after that need to take a calcium
supplement, normally 1,000 milligrams (mg) each day, to compensate for the decreased calcium
consumption that accompanies a dairy-free diet.

Soy, corn and wheat. Soy, including soy milk, tofu, soybean oil, edamame and soy sauce, may
worsen persistent congestion, according to clinical observation. Even if you dont appear sensitive
to soy on a skin-prick test, experiment by eliminating soy from your diet for a minimum of two

The same is accurate of corn (including cornflakes, corn chips and corn oil) and wheat (including
all breads and baked items unless they are marked "wheat-free" or "gluten-free"). If you find that
your symptoms are eliminated once you stop eating any of these foods, do away with them year-

What you eat can have massively improve your allergy symptoms.

Find out more remedies for allergies at

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