Jeff Flowers on September 23, 2014 0 Comments While fall is a time for changing leaves and serves as a welcome respite from hot summer temperatures, it is also a troublesome season for people who struggle with allergies. Up to 30 million people in the United States will start sneezing this fall due to allergies. Ragweed, a yellow-flowering plant, will start to release pollen in August and push its way through the end of October, triggering wheezing, coughing and headaches. Despite the seasonal blues that may come during Fall, you can give your body an advantage by eating foods that will naturally help fight allergy symptoms.Look for foods rich in vitamins A and C, as well as carotenoids. With this change in season, also brings in a wide variety of seasonal foods that can pack an allergy-fighting punch. If you know your eyes will begin to water as autumn sets in, grab a grocery bag and stock up on these 10 foods. 1. Pumpkin It wouldn’t be right to leave pumpkin off the list of fall foods. After all, a bright orange pumpkin is the trademark of the season. The vegetable packs plenty of Vitamin A that helps to ward off allergy symptoms. While pumpkin goes well in breads, beer and other dessert-type fares, you can experiment with other recipes that are much healthier and equally palate-pleasing. Nutrition Facts* (per 1 cup serving): Vitamin A — 9,875 IU Vitamin C — 10.4 mg Potassium — 394 mg 2. Kale There is a reason that kale has become a bit of a fad: It is loaded with carotenoids, which is a type of vitamin A. If you are running low on vitamin A, studies suggest that you may be more likely to experience allergies and even asthma problems. You can easily throw kale into a salad or bake some with a little olive oil and sea salt to make your own kale chips. Nutrition Facts* (per 1 cup serving): Vitamin A — 1,598 IU Vitamin C — 19.2 mg Vitamin K — 112.8 µg 3. Carrots Beta-carotene is converted into vitamin A in your body, and carrots are loaded with it. The nutrient is what gives so many fall vegetables their bright, beautiful colors. In addition to promoting healthy skin and vision, beta-carotene also plays an essential role in boosting your immune system. While it is typically beneficial to eat veggies raw, consider steaming your carrots or sautéing them in coconut oil to better absorb more of their vitamins. Nutrition Facts* (per 1 cup serving – chopped): Vitamin A — 21,384 IU Vitamin C — 7.6 mg Potassium — 410 mg 4. Broccoli If you have a garden, you know that broccoli thrives during fall planting season. This delicious vegetable is a member of the crucifer family. What does that mean? Research shows that crucifers, like broccoli, kale, cauliflower and cabbage, can clear out stuffy sinuses. Additionally, broccoli is an excellent source of both Vitamin A and Vitamin C. In fact, studies suggest that getting 500 mg of vitamin C every day may ease your allergy symptoms. Nutrition Facts* (per 1 bunch): Vitamin A — 3,788 IU Vitamin C — 542.30 mg Vitamin K — 617.7 µg 5. Garlic A natural antibiotic, garlic is useful in many ways. It may not be high in Vitamin A or Vitamin C, like other allergy-fighting foods on this list, but it does contain quercetin, which takes on the capabilities of an antihistamine. As a bonus, it can also work to stifle any inflammation you are experiencing, such as a stuffy nose. Onions are also rich in quercetin and tend to pair nicely with garlic. Experts suggest getting up to 500 mg of quercetin a day. Nutrition Facts* (per 1 clove): Vitamin A — 0 IU Vitamin C — 0.9 mg Potassium — 12 mg 6. Celery The vitamins found in just one cup of celery are great for fighting your allergies as well as lowering your blood pressure and even alleviating chronic pain. Its anti-inflammatory nutrients and vitamin C are easily absorbed even if you eat this staple vegetable raw. While you may have always discarded the leaves of the plant, consider saving them for use in stews, soups or salads, as the leaves pack plenty of vitamin C. Nutrition Facts* (per 1 cup serving – chopped): Vitamin A — 494 IU Vitamin C — 3.1 mg Potassium — 263 mg 7. Stinging Nettle Looking for a way to add more herbs to your fall diet? Try stinging nettle. When your body has an allergic reaction, it produces histamine. The histamines contained within stinging nettle may help you build up a tolerance for allergic reactions and help strengthen your system. Experts suggest taking three 500 mg freeze-dried tablets a day, but only when you are experiencing allergies. You can also brew tea using nettle leaves, which is another popular way to reap its benefits. However, long-term use has the ability to deplete your potassium, so be sure to talk to your doctor prior to introducing stinging nettle, or any other herbs, to your diet. Nutrition Facts* (per 1 cup serving): Vitamin A — 1,790 IU Vitamin K — 443.80 µg Potassium — 297 mg 8. Beets Any food that is deep purple-red is likely rich in anthocyanins, which is a phytonutrient and has natural anti-inflammatory qualities. When you suffer from allergies, you likely experience a stuffy nose, building pressure in your head and other uncomfortable symptoms. Eating purple foods like beets, which are rich in anthocyanins, may naturally alleviate that inflammation. Nutrition Facts* (per 1 cup serving): Vitamin A — 45 IU Vitamin C — 6.7 mg Potassium — 442 mg 9. Turmeric This yellow spice is often found in Indian cuisine and serves as a powerful antioxidant. You can easily add turmeric to soups, stews and even salad dressings to take advantage of the anti-inflammatories present in the spice. It may not be high in Vitamin A or Vitamin C, but it is packed with curcumin. Research suggests getting 1200 mg of curcumin daily. Nutrition Facts* (per 3g tsp): Vitamin A — 0 IU Vitamin C — 0 mg Potassium — 62 mg 10. Collard Greens Like kale, collard greens are rich in the carotenoids that can help fight allergy symptoms. Generally speaking, the darker the leaves are of plants such as collard greens, the more carotenoids they contain. In order to give your body the best chance at absorbing the nutrients, cook collards for up to an hour before eating them. You can actually then re-use the water you cook them in for a soup, stew or even to cook rice, as the water will have absorbed some of its nutrients. Nutrition Facts* (per 1 cup serving – chopped): Vitamin A — 1,807 IU Vitamin C — 12.7 mg Vitamin K — 157.40 µg Foods to Avoid During Allergy Season Just as there are foods you should eat more of this fall, there are many that may actually make your allergy symptoms worse. As odd as it may seem, even foods that are considered healthy can trigger a reaction. Known as oral allergy syndrome, this condition occurs when your body thinks that certain proteins you ingest are the same proteins found in ragweed, thus simulating the symptoms you may typically experience from this notorious allergen. Common foods to avoid include: Bananas Melons Cucumber Zucchini Honey Green Peppers Sunflower Seeds It is important to note, however, that you can avoid the issue by cooking these foods instead of ingesting them raw. While cooked melon may not make it to your menu, zucchini and apples are great when added into hot recipes. This fall, you can do your body a favor by eating foods that will naturally fight allergy symptoms. Look for foods rich in vitamins A and C as well as carotenoids. Search online for recipes that combine these foods in fun new ways so not only will your body be happy, but so will your taste buds. * According to the USDA National Nutrient Database
