iStock_000001637613_SmallMarch is National Nutrition Month and it is also the calm before the pollen storm here in Georgia! Did you know eating a healthy diet and exercising can help reduce allergy attacks? It’s true! Eating anti-inflammatory foods can build up your immune system, which will result in fewer allergy symptoms (more on that here).

Here are a few suggestions on what to eat for your spring allergies:

Vitamin C:
Vitamin C not only lowers histamines in the body, it also stimulates the adrenal gland to fight allergens. Vitamin C can be found in papaya, bell peppers, broccoli, pineapple, strawberries, kiwi, Brussels sprouts and cantaloupe.

Vitamin E:
Vitamin E can help reduce nasal allergy symptoms. It can be found in foods such as sunflower seeds, almonds, spinach, Swiss chard, avocado, peanuts, turnip green, and asparagus.

Fatty Acids:
Omega-3 fatty acids reduce inflammation, helping the immune system. They can be found in foods such as flax seeds, walnuts, salmon, sardines, tofu, shrimp, cauliflower, and Brussels sprouts.

Studies have shown that individuals with higher folic acid levels had less allergy symptoms. There are plenty of food options to increase your folic acid intake! They include dark leafy greens, lentils, garbanzo beans, asparagus, black beans, kidney beans, and broccoli.

Also remember to stay hydrated; it will help flush histamines out! Stay away from tobacco and alcohol, as they will increase your body’s release of histamine.

Give allergy symptoms the boot with ACHIM’s Allergy Fighting Salad (serves 8):

  • 2 bunches spinach, rinsed and torn into bite-size pieces
  • 4 cups sliced strawberries
  • 1 avocado, cut into small chunks
  • ½ cup olive oil
  • 2 tbs flaxseed
  • 1 squeeze fresh lemon

In a large bowl, toss spinach, strawberries, and avocado chunks.
In a medium bowl whisk olive oil, squeeze of lemon juice and flaxseed.
Pour olive oil mixture into large bowl with spinach, strawberries and avocado, mix and enjoy!

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