SUPERFOODS – Dealing with Spring Allergies

Spring is officially here! It is a wonderful time when the weather gets warmer, the days get longer, and the flowers bloom. While it is a welcome change after the cold temperatures, spring also comes with seasonal allergies. If you are dealing with sneezing, runny nose, or congestion, let’s discuss ways to deal with spring allergies and stay one step ahead. 

In addition to developing a sustainable, comprehensive food plan, adding certain nutrients and foods to your diet can help reduce inflammation and boost the immune system. 


Vitamin C

Eating foods high in vitamin C is a good choice to help deal with seasonal allergies. Tomatoes are rich in lycopene, pineapple contains an enzyme called bromelain, oranges are rich in bioflavonoids – all of these compounds have the ability to support a healthy immune system. Have tomatoes and pineapples as a snack or add to your stir-fry, munch on oranges and kiwi, or enjoy a glass of lemonade.



Ginger contains antioxidative, anti-inflammatory phytochemical compounds and can help reduce the swelling and irritation in the nasal passages and throat. Add ginger to stir fries, curries, drink ginger tea, or simply add fresh slices of ginger to your glass of water.


Omega-3 Rich Foods

Fatty acids, specifically omega-3, have natural anti-inflammatory effects. Fish like salmon, mackerel, sardines, and tuna are high in omega-3s. Other great sources of omega-3 fats include flax, walnuts, hemp and chia seeds, walnuts, edamame, and kidney beans.



Quercetin is a plant pigment (flavonoid) with potent antioxidant properties. It is present in many common foods, such as apples, grapes, berries, and especially red onions that have the highest concentration of quercetin. Cooking reduces the quercetin content, so it is suggested to eat the foods with this pigment raw for maximum impact. Try adding them in salads or as sandwich toppings.



A healthy digestive system will improve immune health, which in turn will help deal better with allergies. Probiotics are good bacteria that live in your gut and help you digest food. You can find probiotics in fermented foods like kimchi, sauerkraut, tempeh, kefir, miso, buttermilk, with the most popular and one of the best sources being yogurt.


In addition to the choices mentioned above, there are other foods in your kitchen that are also good for you, such as honey, turmeric, and garlic. For seasonal allergies, it’s not recommended to eliminate any food groups or adopt any specific diet plans. Foods will not cure allergies, but including the fruits and vegetables in all colors, and adding the various foods, minerals, and nutrients in your meals will help ease and deal with the symptoms better.


Happy Spring!




All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your doctor or health care professional. If you have any concerns about your health, please contact your healthcare provider.