It’s Summer and we all know what that means – ALLERGIES! Many of us suffer through the seasons of pollen and ragweed with stuffy noses, constant sneezing and itchy eyes, popping an allergy pill each morning in hopes of getting some relief. As much as we love Summer, no one wants the allergies that come with it. I have always been a firm believer that one’s diet can control so many ailments, like blood pressure, diabetes, even some cancers, and allergy symptoms also qualify, so here are some foods that can help fight them.

#1 Fruit

With the summer season come delicious, fresh fruits that please the palette and offer the perfect hot weather snack, but it also holds many health benefits, including preventing allergy symptoms. The vitamin C found in citrus fruits, like oranges and grapefruit, can significantly reduce the histamines that cause them, while quercetin, found in apples and berries, can also block histamines and reduce nasal swelling. The polyphenols, found in grapes, and lycopene in fruits like watermelon and tomatoes, can also aid in curbing those allergy symptoms.

#2 vegetables

We have all heard, over and over, how important it is to eat our vegetables and, for allergy sufferers, this is especially true. Green, leafy vegetables, like spinach and kale, are packed with magnesium, which is a powerful allergy fighter, and the quercetin (get used to that word) in broccoli, cauliflower, onions and peppers, also help block histamines.

#3 Fish

We have all been told how healthy Omega 3 is for the heart, but it is also powerful with fighting allergy symptoms. Fish is packed with Omega 3 and vitamin D and, together, this mighty duo can reduce nasal swelling and fight hayfever.

#4 Spices

Spices don’t just add flavor to your favorite meals. Some of them have plenty of health benefits, as well. We have all heard how good garlic is for us, and eating honey that is local to your area at the beginning of allergy season can build up your immunity to allergens around you. Ginger is known for drying up mucus and the curcumin in Turmeric can block histamines, so open up that spice cabinet and go wild!

#5 Nuts

Nuts aren’t just delicious to snack on, but they are good for you, as well. Nuts, like almonds and walnuts, are crammed with Omega 3 and magnesium, a powerful pair in fight those pesky allergy symptoms, so grab a handful as an afternoon snack.

#6 green tea

We hear all the time about the many health benefits of green tea, and it is all true, so why shouldn’t it help fight allergy symptoms too? Well, it does! Teas, like ginger an green tea, have been shown in studies to thin mucus, thereby making themselves a premier allergy fighter.

#7 probiotics

Probiotics, found in yogurt, hold numerous health benefits because it has the power to change the bacteria in your gut from bad to good, and since 80% of health ailments begin in the gut, probiotics can play a huge part in fighting many different illnesses and diseases. It is not different with allergies. Eat plenty of delicious, low fat yogurt to reduce inflammation and maintain a healthy gut.

Now you have your grocery list for arming yourself against the allergy symptoms that make you miserable each year. Don’t hide from the fresh air and sunshine. Incorporate these into those delicious summer recipes and get back outside. Happy eating!