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Dull Your Hay Fever By Making The Right Food Choices


With the days becoming longer and the sunshine more frequent, Spring into Summer is a favourite time of the year for many. However, with this shift in seasons comes an influx of pollen and allergens, ensuring itchy eyes and that bunged up feeling for many.


We have the, what to eat and what not to eat in order for you to have the best fighting chance against the pollen infested outdoors.



What to eat and drink:


1. Kiwifruit

High in Vitamin C, which is a natural antihistamine and anti-inflammatory. Kiwi fruit also contains bioflavonoids which helps Vitamin C work to it’s full potential.

Other foods with similar benefits:

Citrus fruits (but not oranges!), strawberries, broccoli, papaya and mango.


2. Pineapple

A rich source of bromelain, which is an enzyme to reduce the production of mucus.


3. Turmeric

Rich in a phytochemical named curcumin. Curcumin is a powerful antioxidant and anti-inflammatory found to have anti-allergy properties which helps to minimise the release of histamine. Turmeric is a fantastic spice to add to curries, stir fries and soups, and can also be bought fresh rather than dried (it looks similar to root ginger).


4. Onion

Rich in quercetin, a powerful antioxidant, anti-inflammatory and natural antihistamine.

Other foods with similar properties:

Kale, apples, berries, cherries, parsley and red grapes.


5. Liquorice & Nettle Teas

Liquorice tea has been found to ease hay fever symptoms by reducing irritation of the respiratory system.

Nettle tea has been proven to relieve inflammation and congestion.


6. Orange & Green Fruits and Vegetables

Fruits and veggies that are vibrant in colour tend to indicate a high amount of beta-carotene, which converts to Vitamin A within the body once consumed. Some examples of these are apricots, mangoes, papaya, pumpkin and carrots.

The importance of Vitamin A within the body is based on the production of healthy mucus membranes throughout your respiratory system. It also helps to reduce infection and inflammation and boost your immune system.


7. Horseradish & Garlic

Horseradish is a root vegetable that is a natural decongestant. It can be used to add a punch to your favourite beef meal, or liven up some roast veggies.

Garlic is also a natural decongestant. As well as this, it has antibiotic properties, helping to prevent respiratory infections among those who regularly suffer with hay fever symptoms. Garlic is also high in Quercetin – a bioflavonoid found to boost the immune system and be an anti-inflammatory agent.


8. Ginger

A fantastic anti-inflammatory helping to reduce swelling throughout your nasal cavity making you feel less bunged up. Ginger is very versatile, delicious in curries and stir fries, but also great when blitzed and added to a juice or even freshly cut and added to hot water with a slice of lemon.


9. Local Honey as a sweetener, if required

The belief is that honey produced locally to you contains local pollens that aggravate your hay fever and that when you eat the honey, your immune system becomes better at dealing with the pollens.


10. Fresh Fish

Rich in omega 3 and 6 essential fats, which contain anti-inflammatory properties, which may reduce your hay fever symptoms



What NOT to eat and drink:


1. Dairy & Wheat Products

Stimulate the production of the mucus membrane in your nose


2. Caffeine and Alcohol

Contain histamine, the chemical that sets off allergy symptoms. Caffeine and alcohol will also dehydrate you, making your hay fever symptoms feel worse.


3. Tomatoes, Oranges, Cheese, Red Wine and Chocolate

All of the above contain histamine and will leave you feeling bunged up


4. Processed Foods and Refined Sugar

Best to be avoided throughout the year regardless of the weather, but the beginning of summer puts our allergies to the test and processed foods and refined sugar simply makes our body’s immune system more sensitive to them.


For more about healthy eating please click onto one of the boxes below.  

Are you thinking about adding something to your health and wellbeing programme? Email Anna here to discuss how our Power Up & Motivate With Positive Nutrition Workplace Wellbeing Series may be of use to you. 

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