With the changing weather conditions, there has been a rise in seasonal allergies. Also known as hay fever or allergic rhinitis, this usually happens when the immune system reacts to allergens like pollen, mould or grass during certain times of the year. Some of the common symptoms of seasonal allergies are sneezing, a runny or stuffy nose, itchy eyes and throat irritation among others.

While seasonal allergies are not harmful, they can significantly affect the quality of life. There are different types of treatments available and these include antihistamines, decongestants and nasal sprays which can help manage the symptoms. There are certain foods that can help fight seasonal allergies. Here, take a look at 7 foods that can be beneficial for people with seasonal allergies.

Citrus fruits like oranges, lemons and grapefruits are rich in vitamin C which helps to boost the immune system and reduce the severity of allergic reactions. Vitamin C acts as a natural antihistamine which can help manage symptoms such as a runny nose, sneezing, and itchy eyes.

Known for its anti-inflammatory properties, ginger can help reduce the swelling and irritation caused by allergies. It reduces the production of pro-inflammatory proteins which can help ease symptoms like nasal congestion and throat irritation. Adding fresh ginger to meals or drinking ginger tea can be beneficial during allergy season.

Turmeric has curcumin which is a powerful anti-inflammatory compound that can reduce symptoms of allergic reactions. Curcumin can help soothe inflammation in the respiratory tract, thereby, making it easier to breathe. It is also beneficial for the overall immune health. Turmeric can be consumed as a spice in food or as a supplement for added benefits.

Dark leafy greens like spinach, kale and Swiss chard are rich in antioxidants. These support immune function and help to reduce inflammation. These greens are also high in carotenoids which help to protect the body against environmental pollutants that can aggravate allergy symptoms.

Fermented foods such as yoghurt, kefir, sauerkraut and kimchi contain probiotics which help to improve the gut microbiome. A balanced gut can help regulate the immune system, thereby, reducing the chances of overreacting to allergens. Probiotics can also help reduce the severity of allergic reactions over time by improving gut health.

Onions have quercetin which is a natural antihistamine that helps reduce allergy symptoms by stabilising the release of histamines in the body. Quercetin can help control watery eyes, runny nose and sneezing during allergy season. Raw onions can be used in salads or cooked onions can be added to dishes.

Fish like salmon, mackerel and sardines are high in omega-3 fatty acids which help to reduce inflammation and improve overall immune function. Omega-3s can help reduce the severity of allergic reactions by reducing inflammation in the airway and supporting a healthy immune response to allergens. Regular consumption of fatty fish can be beneficial for long-term allergy management.

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