Allergy symptoms emerge when the immune system overreacts to common triggers such as pollen, pet dander, or dust mites. Certain foods, rich in anti-inflammatory compounds and immune-modulating nutrients, can play a significant role in alleviating these symptoms, including sneezing, nasal congestion, and itchy eyes.

Oranges are a powerful source of vitamin C, an antioxidant that helps lower histamine levels in the body and regulate inflammatory responses. Histamine, a chemical released by the immune system when exposed to allergens, is responsible for common symptoms like sneezing, nasal congestion, runny nose, and itchy eyes. Since the body cannot produce vitamin C, daily dietary intake is essential. Additionally, oranges are rich in fiber, which supports stable blood sugar and promotes gut health. A healthy digestive system is crucial for the immune system to respond effectively to allergens, according to Health.

Oranges, rich in vitamin C, help boost immunity. Photo: Anh Chi

Onions contain quercetin, a plant compound with both antioxidant and anti-inflammatory properties. Research indicates that quercetin can stabilize mast cells, which are immune cells that release histamine upon allergen exposure. By helping to reduce histamine release, quercetin may soothe various allergy symptoms.

Salmon is abundant in omega-3 fatty acids, which positively influence the immune system. Omega-3s reduce inflammatory substances in the body, helping to prevent allergic reactions and thereby lessening sneezing, itchy nose, and general inflammation. The synergistic effect of omega-3s, vitamin D, and selenium found in salmon boosts natural immunity, making the body less susceptible to irritants.

Ginger features gingerol and shogaol, compounds known for their anti-inflammatory and antioxidant capabilities. These compounds can modulate immune responses, inhibit mast cell activation, and decrease histamine release, offering relief from allergy symptoms such as sneezing, runny nose, and itchy nose.

Yogurt is rich in probiotics, beneficial bacteria vital for maintaining a healthy gut microbiome. A significant portion of immune system activity takes place in the gut, where immune cells and microorganisms collaborate to respond to allergens, viruses, and other agents. An imbalanced gut microbiome may correlate with more severe allergy symptoms, as reported by Very Well Health. Regular consumption of yogurt can help mitigate inflammatory responses and alleviate some allergy symptoms.

By Anh Chi (Compiled)