The Superfoods that Relieve Allergies to Pollen, Dust, Mold...
According to a recent study published in Thorax in 2007, eating the right foods can alleviate the symptoms of allergies caused by airborne allergens (Pollen, dust, mold spores) relieving symptoms such as stuffy nose, sneezing and wheezing.
It was determined that people on the Island of Crete (in the Greek Islands) suffered fewer allergy symptoms compared to other places even though there had been just as many allergens floating around. So researchers did a study that included 690 island children, they were tested for airborne allergies and their parents reported on their children's diet regime and symptoms. Eighty percent of the kids ate fruit at least 2 times a day, and sixty eight percent ate veggies a minimum of twice a day. Youngsters who ate more nuts, oranges, apples, grapes and tomatoes - the principal local produce - had fewer allergy symptoms than individuals who ate less.
Foods That Combat Allergies
Note that a lot of the foods listed below which alleviate allergy symptoms are anti-inflammatory, thus modulating the immune system response.
Fruits rich in vitamin C, an antioxidant, may improve inflammation. Year-round, try to eat at least two pieces of fruit or cups of berries every day. If you are particularly congested, the following are the best choices - an orange, a cup of strawberries, an apple, a cup of grapes or a medium-sized slice of watermelon.
The skins of red grapes are packed with the antioxidant resveratrol which wasproven to relieve wheezing in the Crete study.
Nuts, particularly almonds, hazelnuts and peanuts, are a great source of vitamin E, which helps lessen inflammation. Eat a single one-ounce serving of any of these nuts daily year-round to help prevent symptoms. If you do get symptoms, increase the servings - try two tablespoons of peanut butter and one ounce each of hazelnuts and almonds each day.
Cold-water fish (mackerel, trout, wild salmon, herring and sardines), as well as walnuts and flaxseed, contain omega-3 fatty acids, which help reduce inflammation. Eat at least two servings of cold-water fish each and every week all year-round and three servings during the seasons when you experience airborne allergies. Additionally have 12 walnuts and one tablespoon of ground flaxseed each day.
Oysters, shrimp and crab, as well as legumes, whole grains and tofu, are all high in zinc, which has antibacterial and antiviral benefits which provide relief for immune systems overtaxed by battling allergy symptoms. Have six oysters, six shrimp or a few crabs each week, and twice that when your allergies bother you. Additionally have one helping of whole grains and one of either beans or tofu a day.
Tea, whether black or green, is full of flavonoids, plant compounds which reduce inflammation. Tea also raises proteins in the body which fight infection, again relieving an overtaxed immune system. Enjoy one cup daily, and increase to two when your allergies are a problem.
ValuableTip: Drink the tea first thing in the morning with lemon and honey to stimulate the cilia€"the little hairs in the nose that sweep pollen and dust from the airway.
Horseradish, hot mustard, fennel, anise and sage also stimulate the cilia and act as natural decongestants. Add a dash to food whenever possible.
Year Round Allergies - Foods to Keep away from ALL Year
If you have congestion or other symptoms all year round, ask an allergist to perform a skin test to identify allergies to dust, mold and foods. Afterwards consider the following changes in your daily diet...
Mold and yeast in food can worsen an allergy to mold in the air. If you're sensitive to mold, avoid foods that contain yeast, like bread and baked items (unless they are labeled "yeast free")... wine, beer and spirits... fermented foods, such as sauerkraut and cider... foods that have a tendency to get moldy, like cheese and mushrooms... vinegar and sauces which contain vinegar, such as mayonnaise, barbecue sauce, mustard and salad dressing.
Helpful tip: Use lemon juice and spices in dressings instead.
Milk and dairy , such as natural yoghurts, butter and ice cream, may be making you feel even worse if you have a congested nose year-round, a symptom normally brought on by an allergy to dust. One explanation is that casein, the protein in milk, can promote the formation of mucus. Although there isn't strong technology showing that whole milk causes congestion, it's really worth experimenting by cutting dairy products from your diet for a minimum of two weeks. If your allergies decrease when you keep away from dairy, eliminate dairy year-round. You will afterwards need to take a calcium supplement, typically 1,000 milligrams (mg) a day, to compensate for the decreased calcium consumption that accompanies a dairy-free diet.
Soy, corn and wheat. Soy, including soy milk, tofu, soybean oil, edamame and soy sauce, may worsen chronic congestion, according to clinical observation. Even if you don't appear sensitive to soy on a skin-prick test, experiment by eliminating soy from your diet for at least two weeks.
The same is true of corn (such as cornflakes, corn chips and corn oil) and wheat (including all breads and baked items unless they are labeled "wheat-free" or "gluten-free"). If you discover that your symptoms are reduced once you quit eating any of these foods, eradicate them year-round.
It was determined that people on the Island of Crete (in the Greek Islands) suffered fewer allergy symptoms compared to other places even though there had been just as many allergens floating around. So researchers did a study that included 690 island children, they were tested for airborne allergies and their parents reported on their children's diet regime and symptoms. Eighty percent of the kids ate fruit at least 2 times a day, and sixty eight percent ate veggies a minimum of twice a day. Youngsters who ate more nuts, oranges, apples, grapes and tomatoes - the principal local produce - had fewer allergy symptoms than individuals who ate less.
Foods That Combat Allergies
Note that a lot of the foods listed below which alleviate allergy symptoms are anti-inflammatory, thus modulating the immune system response.
Fruits rich in vitamin C, an antioxidant, may improve inflammation. Year-round, try to eat at least two pieces of fruit or cups of berries every day. If you are particularly congested, the following are the best choices - an orange, a cup of strawberries, an apple, a cup of grapes or a medium-sized slice of watermelon.
The skins of red grapes are packed with the antioxidant resveratrol which wasproven to relieve wheezing in the Crete study.
Nuts, particularly almonds, hazelnuts and peanuts, are a great source of vitamin E, which helps lessen inflammation. Eat a single one-ounce serving of any of these nuts daily year-round to help prevent symptoms. If you do get symptoms, increase the servings - try two tablespoons of peanut butter and one ounce each of hazelnuts and almonds each day.
Cold-water fish (mackerel, trout, wild salmon, herring and sardines), as well as walnuts and flaxseed, contain omega-3 fatty acids, which help reduce inflammation. Eat at least two servings of cold-water fish each and every week all year-round and three servings during the seasons when you experience airborne allergies. Additionally have 12 walnuts and one tablespoon of ground flaxseed each day.
Oysters, shrimp and crab, as well as legumes, whole grains and tofu, are all high in zinc, which has antibacterial and antiviral benefits which provide relief for immune systems overtaxed by battling allergy symptoms. Have six oysters, six shrimp or a few crabs each week, and twice that when your allergies bother you. Additionally have one helping of whole grains and one of either beans or tofu a day.
Tea, whether black or green, is full of flavonoids, plant compounds which reduce inflammation. Tea also raises proteins in the body which fight infection, again relieving an overtaxed immune system. Enjoy one cup daily, and increase to two when your allergies are a problem.
ValuableTip: Drink the tea first thing in the morning with lemon and honey to stimulate the cilia€"the little hairs in the nose that sweep pollen and dust from the airway.
Horseradish, hot mustard, fennel, anise and sage also stimulate the cilia and act as natural decongestants. Add a dash to food whenever possible.
Year Round Allergies - Foods to Keep away from ALL Year
If you have congestion or other symptoms all year round, ask an allergist to perform a skin test to identify allergies to dust, mold and foods. Afterwards consider the following changes in your daily diet...
Mold and yeast in food can worsen an allergy to mold in the air. If you're sensitive to mold, avoid foods that contain yeast, like bread and baked items (unless they are labeled "yeast free")... wine, beer and spirits... fermented foods, such as sauerkraut and cider... foods that have a tendency to get moldy, like cheese and mushrooms... vinegar and sauces which contain vinegar, such as mayonnaise, barbecue sauce, mustard and salad dressing.
Helpful tip: Use lemon juice and spices in dressings instead.
Milk and dairy , such as natural yoghurts, butter and ice cream, may be making you feel even worse if you have a congested nose year-round, a symptom normally brought on by an allergy to dust. One explanation is that casein, the protein in milk, can promote the formation of mucus. Although there isn't strong technology showing that whole milk causes congestion, it's really worth experimenting by cutting dairy products from your diet for a minimum of two weeks. If your allergies decrease when you keep away from dairy, eliminate dairy year-round. You will afterwards need to take a calcium supplement, typically 1,000 milligrams (mg) a day, to compensate for the decreased calcium consumption that accompanies a dairy-free diet.
Soy, corn and wheat. Soy, including soy milk, tofu, soybean oil, edamame and soy sauce, may worsen chronic congestion, according to clinical observation. Even if you don't appear sensitive to soy on a skin-prick test, experiment by eliminating soy from your diet for at least two weeks.
The same is true of corn (such as cornflakes, corn chips and corn oil) and wheat (including all breads and baked items unless they are labeled "wheat-free" or "gluten-free"). If you discover that your symptoms are reduced once you quit eating any of these foods, eradicate them year-round.