Eat These 5 Foods to Say Goodbye to Seasonal Allergies

Spring has sprung! Cue the seasonal allergies.

It can be hard to find the right allergy medicine, especially if symptoms change day-to-day. Luckily, you have nature’s medicine on your side! What you eat has a huge impact on your immune health and ability to ward off sickness.

Here are the best allergy fighting foods to get you through the season:

Citrus + Kiwi Fruits

High vitamin C intake has been shown to decrease respiratory irritation caused by plant pollen. This typically includes symptoms like nasal congestion and sneezing, as well as itchy eyes.

Citrus and kiwi fruits are low-calorie sweet treats packed with immune-boosting properties. Just one cup of kiwi contains over 200% of your daily recommended serving of vitamin C.


Combat uncomfortable irritation like swelled nasal passages and eyes with this natural anti-inflammatory. It also contains numerous antioxidants for overall wellbeing. Ginger– fresh or ground– is an easy add-in to smoothies, baked goods, and tea.

Quercetin-rich Foods

Pronounced kwer-suh-tin, this plant compound acts as a natural antihistamine to relieve irritated nose, watery eyes, cough, and more. You may not be familiar with quercetin, but many common foods contain the beneficial flavonoid including onions, berries, broccoli, apples, and tomatoes.


Not only is pineapple packed with vitamin C, but it also contains an anti-inflammatory enzyme called bromelain. Relieving allergy symptoms is just one of the health benefits of bromelain. It also supports the digestive system and stimulates healthy circulation.


Research shows omega-3 fatty acids found in salmon and other fish can boost allergy resistance and respiratory symptoms associated with asthma. In addition, fatty acids help relieve dry, itchy skin caused by allergies and other factors. Learn more about supporting skin health on our recent blog post about skin-boosting foods.

We’ve combined some of the above superfoods to create the ultimate Allergy Defender Smoothie! It features anti-inflammatory properties and over 300% of your daily recommended serving of vitamin C.

This simple recipe comes together in minutes and is perfect for an on-the-go immune boost.

Allergy Defender Smoothie

  • 1 seedless orange (peeled)
  • 1 cup pineapple
  • 1 cup frozen strawberries
  • 1 tsp ground ginger (or 1 in. fresh)
  • 1/2 cup milk of choice

Blend all ingredients until smooth and enjoy!