Learning how to deal with hay fever is a marathon, not a sprint. Seasonal allergies can't be easily cured. Often you have to experiment with a range of interventions to find the combination that relieves your symptoms. Would you like to find out which foods have antihistamine properties?
ContentCautionVitamin C Which foods have antihistamine properties: quercetinBromelainWhich foods have antihistamine properties: spirulina
Natural antihistamines, a group of nutrients and chemical compounds that block the effects of histamine in the body, have become a popular option for those struggling with side effects from store-bought antihistamines or who have developed a tolerance to conventional medications. And because they are commonly found in foods and drinks you can buy at the supermarket, they are easy to obtain and use. WomanEL will list them for you.
Caution
If your doctor has prescribed you antihistamines, you should not stop taking them without first consulting. The effectiveness of natural antihistamines can also vary depending on factors such as the amount and what you take them with, so they are best for people with milder symptoms.
However, there is research showing that natural antihistamines may have a positive effect on hay fever symptoms.
Vitamin C
Vitamin C is one of the most scientifically proven and most widely available natural antihistamines. In 2023, a large review of 139 articles found that vitamin C may have powerful anti-allergy effects in people with allergic and immune system-related diseases. Ultimately, the study concluded that vitamin C is effective because it has anti-inflammatory and antioxidant effects, helping to relax throat muscles that often tighten during an allergic reaction.
Although you can take vitamin C supplements, this vitamin is also widely available in many different foods:
- Citrus fruits (especially oranges);
- Peppers;
- Strawberries;
- Broccoli;
- Tomatoes.
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Which foods have antihistamine properties: quercetin
Quercetin belongs to a group of plant chemicals known as flavonoids, which help bind and neutralize harmful free radicals in the body. It's worth noting that research on the effectiveness of quercetin is mixed. It has been shown in the laboratory to limit the production of histamine by immune cells, and animal studies have also shown that it may help relieve allergy symptoms, but there has been limited research in humans so far. However, researchers believe it may provide some relief.
Although you can get quercetin in supplement form, its abundance in a variety of fruits and vegetables makes it easier to access. Some key sources include:
- Citrus fruits;
- Apples;
- Onions (especially red onions);
- Parsley ;
- Sage;
- Tea;
- Red wine.
Bromelain
Pineapple has unique properties and prevents swelling during allergies, Source: freepik .com
The scientific name of the enzyme mixture found in pineapples, bromelain, is associated with a number of health benefits, including relief of allergy symptoms. This substance causes the unpleasant tickling sensation that sometimes occurs after eating too much pineapple because it has a “mucolytic effect,” meaning it breaks down mucus. In our mouth, the breakdown of mucus weakens the saliva that protects the mouth, leading to irritation. But in other parts of the body, this ability to break down mucus can be useful.
When it comes to hay fever, bromelain's ability to break down mucus can help relieve nasal and throat congestion, making breathing easier. It also has anti-inflammatory effects, which helps prevent swelling.
You can buy bromelain in supplement form, but the best source is pineapple. It is obtained from the stem and juice of pineapple, so you can enjoy it fresh, canned or liquid.
Which foods have antihistamine properties: Spirulina
Spirulina, often found in greens powders, is an antioxidant-rich algae that grows in mineral-rich waters. It is considered a superfood due to its high levels of protein and nutrients. Some studies have shown that it may help with symptoms of hay fever.
In one study, spirulina was found to relieve symptoms such as sneezing, nasal congestion and itching. Which experts say is due to the seaweed's ability to reduce inflammation in the nasal passages.
Because spirulina is a whole food and not a single nutrient, it is mostly available in supplement form, usually as a powder. But you can often find it in combination with other vitamins, minerals, and whole foods.
We've also shared other helpful tricks to relieve seasonal allergies. These tips are simple!
