Healing Kitchen

If your immune system is sensitive to respiratory allergens, an immune building diet that includes foods high in vitamin C, beta-carotene, magnesium, and quercetin may help thwart the severity of allergic reactions. Respiratory allergens, such as dust, pollen, or animal dander, often cause irritated, watery eyes, sneezing, runny nose, and congestion. Quercetin, an allergy-fighting compound, is a natural antihistamine. To boost your immune system, consume foods that are high in beta-carotene, a powerful disease-fighting antioxidant found in many commonly consumed foods. Vitamin A, which is converted from beta-carotene-rich foods, helps to maintain optimal respiratory and immune function. Foods that are high in vitamin C also function as natural antihistamines and help to reduce the severity of congestion caused by allergies.

We believe that it's possible to manage and/or improve certain conditions through what you eat. When we create "Mega-Recipes" for an ailment, we strive to include the maximum number of the nutrients that are shown to have benefit for that ailment. We also expect the Mega-Recipe to contain at least 25% of recommended intakes for those nutrients. See the list of recipes that have met our criteria for this ailment.

What You Should Eat & Why

Ginger is a natural antihistamine and decongestant. It may provide a measure of relief from allergy symptoms by dilating constricted bronchial tubes.
Leading Food Sources of ginger: Ginger

Some studies have shown that magnesium deficiency can release histamine and accentuate allergic responses. Magnesium can help to relieve constricted airways in the lungs and reduce bronchial discomfort associated with allergies.
Leading Food Sources of magnesium: Spinach, Avocados, Barley, Quinoa, Almonds, Buckwheat, Sunflower seeds, Pumpkin seeds, Chocolate, Oysters, Brazil nuts, Amaranth

Quercetin reduces inflammation and prevents the release of histamine, which causes congestion and blocks allergic reactions to pollens.
Leading Food Sources of quercetin: Cabbage, green, Garlic, Apples, Grapes, Cranberries, Kale, Pears, Onions, Spinach, Grapefruit, white

vitamin C
Vitamin C is a natural antihistamine capable of blocking the effect of inflammatory substances that some people produce in response to allergens such as pollen and pet dander. Allergy symptoms may improve as a result.
Leading Food Sources of vitamin C: Cabbage, red, Oranges, Strawberries, Peppers, bell, red, Tangerines & other mandarins, Kiwi fruit, Potatoes

Date Published: 05/03/2005
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