That time of year is here, when the cold bite of winter weather finally seems to be behind us, flowers are slowly starting to bloom, the birds & the bees are all atwitter and, oh yeah – pollen also starts to fill the air!

Are you experiencing itchy, watery eyes, runny nose, blocked sinuses, sneezing and headaches? Love Springtime but loathe allergy season?

If only there were something you could include in your daily diet to help alleviate these symptoms or ward them off altogether… drum roll please!

Eat whole foods instead of relying on allergy medication

Although there are many different OTC medications available to relieve those tell-tale allergy symptoms, sometimes just small tweaks to your diet can also provide you with some much needed relief and even a measure of prevention – more naturally.

Top 7 items that your grocery cart should come in contact with this Spring:

Broccoli

Researchers have discovered that broccoli could help to protect you from respiratory inflammation. In fact, all cruciferous vegetables contain a compound called sulforaphane, which appears to have a very beneficial effect for fanning the flames of  inflammation.

Other cruciferous veggies containing this key compound are kale, brussel sprouts, cabbage & cauliflower.

Studies have also shown that getting in at least 500 mg of Vitamin C a day can ease allergy symptoms, and just one cup of raw broccoli packs about 80 mg.

Citrus Fruits

Citrus fruits are considered ‘super allergy fighters’ because they contain higher levels of Vitamin C and bioflavonoids, both of which are natural antihistamines that may reduce allergy symptoms.

Bioflavonoids enhance the health benefits of Vitamin C, including stronger immunity, detoxification, eye and skin and health. This makes citrus fruit a powerhouse in fighting allergies as well as in overall health optimization. Oranges, lemons and grapefruits are rich sources of Vitamin C with naturally occurring citrus bioflavonoids.

However, if considering a supplement – look for a buffered form containing mineral ascorbates as well as bioflavonoids for better absorption.

Apples

Quercetin, a flavonoid found in apples, is believed to help reduce the inflammation associated with allergies. Studies indicate that this component prevents immune cells from releasing histamines, or better known as an allergic response.

Garlic, onions, berries, cabbage, cauliflower and most caffeinated teas also contain quercetin.

Red Grapes

The skin of red grapes is very high in antioxidants and resveratrol — a well-studied anti-inflammatory compound. Eating red grapes will also help protect the cells from oxidative damage that may cause many diseases such as heart disease and high blood pressure.

Be aware that grapes (and apples) are on the EWG’s ‘Dirty Dozen’ list of highest pesticide residues, so buy organic when possible and wash your produce well.

Fatty Fish

Omega-3 fatty acids in seafood have natural anti-inflammatory effects that boost the immune system — in turn, improving your body’s ability to fight off allergies which are basically a sign of excess inflammation.

In fact, anything you can do to reduce inflammation in the body has widespread benefits, including easing seasonal allergy symptoms.

Some studies have even shown that eating upwards of six ounces of wild-caught salmon twice a week can be just as effective as taking allergy medication.

While your Healthcare Provider may not be writing you a prescription for salmon any time soon, this recommendation is certainly worth a try, considering all of salmon’s other health benefits. Try wild caught Alaskan caught salmon for a lower risk of contamination of organic pollutants and pesticides.

Not keen on seafood, or have a food allergy to it? Some good vegan sources of Omega-3’s are walnuts, flax seeds, hemp hearts, chia seeds, spirulina (fresh water algae) and sea vegetables like wakame.

Consider choosing a high quality Omega-3 supplement.

Collard Greens

Collard greens, and other dark leafy greens like kale contain phytochemicals – specifically carotenoids. This component is well known for easing allergic reactions.

To help your body absorb their nutrients more readily, eat collard greens along with a healthy fat. Saut̩ing them in extra-virgin olive oil or virgin coconut oil is a great, and tasty Рway to go.

Be aware that many greens are on the “dirty” list too, so go organic (and local), when possible.

Fermented Foods & Probiotics

I know, you probably didn’t expect this one to be on the list, but according to research, eating probiotic-rich foods such as naturally fermented (not pickled) foods like sauerkraut and kimchi, as well as supplementing with good quality human-strain probiotics can significantly ease allergy symptoms.

Happy allergy fighting this Spring!