For many people, spring brings less-pleasing changes than blossoming flowers and warm weather. Roughly 17.7 million Americans were diagnosed with hay fever, also called seasonal allergic rhinitis, in 2010, according to the Centers for Disease Control and Prevention. If you are among them, your immune system mistakes substances prevalent in the spring, such as certain types of weeds, grass or trees, as toxic and produces adverse symptoms. A runny nose, watery eyes, coughing and sneezing are common. In addition to taking medications and avoiding allergens, eating certain foods may help reduce your symptoms.
Yogurt and Kefir
Yogurt and kefir are cultured dairy products that contain beneficial, or "friendly," bacteria known as probiotics. In a study published in the "Annals of Allergy, Asthma & Immunology" in December 2008, researchers examined the impact of probiotics on 12 people with allergic rhinitis. Nine of the 12 participants showed reduced allergy symptoms after consuming probiotics. Though additional research is needed, incorporating yogurt and kefir into your regular diet may help minimize spring allergy symptoms. For the best potential results, consume yogurt and kefir containing "live active cultures," such as Lactobacillus acidophilus and Bifidobacterium bifidus.
Fruits and Vegetables
Fruits and vegetables are prime sources of antioxidants, which promote a strongly functioning immune system. The antioxidant vitamin C carries antihistamine properties and may prove useful in reducing allergy symptoms, according to the University of Maryland Medical Center. Fruits and vegetables particularly rich in vitamin C include red and green bell peppers, citrus fruits, kiwi, strawberries, tomatoes, leafy greens, broccoli, cabbage and Brussels sprouts. Tomato and citrus juices may provide similar benefits.
Fatty Fish
Fatty fish, such as salmon, albacore tuna, herring, lake trout, halibut, mackerel and sardines, are top food sources of omega-3 fatty acids -- essential fats with anti-inflammatory properties. Although research is limited, eating a diet rich in omega-3 fatty acids may help reduce allergy symptoms, according to the UMMC. For heightened benefits, choose baked, broiled or poached cold-water fish instead of saturated fat-rich protein sources, such as red, fried and processed meats, which may increase inflammation and hinder cardiovascular health.
Nuts and Seeds
Flaxseed, pumpkin seeds, walnuts and almonds are valuable plant-derived sources of omega-3 fatty acids. Because they contain fewer of the healthy fats than fatty fish, consume them more often if you do not routinely consume fish. The UMMC suggests grinding whole flaxseed within two days of use and storing remaining seeds in your refrigerator for preserved freshness and maximum absorption. Nuts and seeds also provide heart-healthy, less-inflammatory alternatives to butter, hard margarine, shortening, mayonnaise and high-fat cheese.
References
- "Annals of Allergy, Asthma & Immunology"; Probiotics for the Treatment of Allergic Rhinitis and Asthma: Systematic Review of Randomized Controlled Trials; Harissios Vliagoftis et al.; December 2008
- University of Maryland Medical Center: Allergic Rhinitis
- University of Maryland Medical Center: Allergic Rhinitis: Lifestyle Changes
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Centers for Disease Control and Prevention: FastStats: Allergies and Hay Fever
