Spring is the season of renewal and rejuvenation but unfortunately, for many people, it can also be a season of allergy. Allergies are caused by the hypersensitivity of the immune system to certain substances, such as pollen, dust, or pet dander.

The symptoms of allergies can range from mild to severe, including sneezing, runny nose, itchy eyes, and even difficulty breathing. While there are many medications that can alleviate allergic symptoms, there are also certain foods that can help fight allergies from the inside out.

In this article, we will introduce you to 8 allergy-fighting foods that you can easily incorporate into your spring diet.

1. Salmon

Salmon is a fatty fish that is rich in omega-3 fatty acids, which have anti-inflammatory properties. Inflammation is a common cause of allergic reactions, and by reducing inflammation, omega-3 fatty acids can help alleviate allergy symptoms.

Additionally, salmon is also a good source of vitamin D, which can help regulate the immune system and reduce the risk of allergies. To add salmon to your spring diet, you can try grilled or baked salmon with seasonal vegetables, or add canned salmon to a salad.

2. Apples

An apple a day may keep the allergies away. Apples are rich in flavonoids, which are natural compounds that have anti-inflammatory and antioxidant properties.

By reducing inflammation and oxidative stress in the body, flavonoids can help alleviate allergy symptoms. Additionally, apples also contain quercetin, which is a type of flavonoid that can help stabilize mast cells, which are immune cells that release histamine during an allergic reaction.

To add apples to your spring diet, you can eat them as a snack, add them to a smoothie, or bake them with cinnamon for a healthy dessert.

3. Walnuts

Walnuts are a type of tree nut that are rich in omega-3 fatty acids and antioxidants. As mentioned earlier, omega-3 fatty acids have anti-inflammatory properties that can help alleviate allergy symptoms.

Additionally, walnuts also contain vitamin E, which is a powerful antioxidant that can help reduce oxidative stress and inflammation. To add walnuts to your spring diet, you can sprinkle them on a salad, add them to a trail mix, or make a vegan walnut pesto sauce.

4. Ginger

Ginger is a root vegetable that has been used for centuries in traditional medicine for its anti-inflammatory and anti-allergic properties. Ginger contains a compound called gingerol, which is responsible for its spicy flavor and therapeutic effects.

Ginger can help reduce inflammation, soothe irritated throat and nasal passages, and prevent the release of histamine. To add ginger to your spring diet, you can brew ginger tea, use fresh ginger in cooking, or add ginger powder to a smoothie.

5. Spinach

Spinach is a leafy green vegetable that is rich in vitamins, minerals, and antioxidants. Spinach is particularly rich in vitamin C and beta-carotene, which are two types of antioxidants that can help reduce inflammation and boost the immune system.

Additionally, spinach is also a good source of magnesium, which can help relax the bronchial muscles and relieve asthma symptoms. To add spinach to your spring diet, you can make a spinach salad, add spinach to a smoothie, or sauté spinach with garlic and olive oil.

6. Turmeric

Turmeric is a spice that is commonly used in Indian cuisine for its flavor and medicinal properties. Turmeric contains a compound called curcumin, which has strong anti-inflammatory and antioxidant effects.

Curcumin can help reduce inflammation, improve lung function, and alleviate allergy symptoms. To add turmeric to your spring diet, you can make a turmeric latte, sprinkle turmeric on roasted vegetables, or add turmeric powder to a curry.

7. Quinoa

Quinoa is a gluten-free grain that is rich in protein, fiber, and essential amino acids. Quinoa is also a good source of vitamin B6, which can help regulate the immune system and reduce the risk of allergies.

Additionally, quinoa is low in histamine, which is a compound that is released during an allergic reaction and can worsen allergy symptoms. To add quinoa to your spring diet, you can make a quinoa salad, use quinoa as a protein source in a stir-fry or soup, or make quinoa breakfast bowls.

8. Citrus fruits

Citrus fruits, such as oranges, lemons, and grapefruits, are rich in vitamin C, which is a powerful antioxidant that can help reduce inflammation and boost the immune system.

Vitamin C can also help stabilize mast cells and reduce the release of histamine. Additionally, citrus fruits are also rich in flavonoids, which can reduce allergy symptoms. To add citrus fruits to your spring diet, you can eat them as a snack, make a citrus salad, or squeeze them into a glass of water or tea.