Articles

Natural Foods That Fight Allergies

By Tiffany Spudich, Pharm. D.

Allergic reactions can manifest themselves in many different physical ways, most of them extremely unpleasant. Many of the materials that are found in medicinal allergy relief are extracted from naturally occurring ingredients in certain foods and drinks, and including these in your diet will help to alleviate your allergic symptoms. It is important to remember that these foods are for fighting environmentally triggered allergies only, and the only way to avoid food allergy symptoms to avoid the food that cause it.

The Right Fats
The acids found in Omega-3 fatty acids are beneficial in fighting allergies, as the acid acts as a natural anti-inflammatory by countering the formation of inflammatory chemicals. There are several foods which are very high in Omega-3 fatty acids, including several kinds of seafood and fish; salmon, haddock, herring, trout, mackerel, and sardines are all full of these acids. To get the most benefit, either bake or poach the fish. Eat two or three servings per week.
Other sources of Omega-3 fatty acids are soybeans, flaxseed, walnuts, and canola, and the fatty acids are also available in a more concentrated version through the oils derived from these foods. These oils can easily be included in your daily meals by adding them to the ingredients for your cooking. Another beneficial essential fatty acid, gamma-linolenic acid (GLA), also has anti-inflammatory properties. Good natural sources include evening primrose oil, borage oil, and black currant seed oil. Although you need some of these acids for good health, certain fatty acids can intensify inflammation and other immune responses. Foods that are high in omega-6s include cottonseed, corn, and sunflower oils and processed foods such as mayonnaise and salad dressings.

Juices
Another food to consider that can help limit your allergic reactions are juices. Natural fruit juices are high in antioxidants, which help to fight the inflammatory effects that allergies produce. Experts believe apples contain healthy compounds, including antioxidants that improve lung health. Make sure when you buy juice, though, that it is indeed natural. Many juices on the market do not contain a lot of natural juice, and it is the natural juice that is essential when it comes to containing antioxidants.

High-Fiber Foods
An active colon is a healthy colon, so ensure that your diet contains plenty of high-fiber foods to help encourage colon contractions called peristalsis. Since so much of the immune system resides in the gastrointestinal tract, a healthy colon is important to your overall health. On the other hand, low-fiber foods produce a lazy colon that's more susceptible to cancer and other diseases. The best sources of fiber are whole grains, nuts, and seeds, which are usually rich in fibers that encourage the growth of healthy bacteria such as Lactobacillus acidophilus.

Yogurt
Assuming that you do not have a milk allergy, a good way to restore the balance between good and bad bacteria in your gastrointestinal tract is to load up on yogurt. When University of California researchers fed patients 18 to 24 ounces of yogurt a day, their allergic symptoms declined by 90 percent. Although a typical serving contains only 8 ounces, researchers concluded that the more yogurt you eat, the better. Since the good bacteria in your gut need to be constantly renewed, you need to eat yogurt regularly in order to get the benefits. However, unlike the yogurts found in the dairy case, frozen yogurt has no beneficial effect on allergies and asthma; in fact, your allergies could get worse, thanks to the large amount of sugar it contains. Check the container for the words "live active cultures" to be assured of a bacterial boost.

Zinc and Magnesium
Some studies have demonstrated that people with asthma are zinc and magnesium deficient. Zinc-rich foods include plain yogurt, tofu, lean ground beef, lean ham, oysters, crab, and the dark meat of turkey and chicken. Magnesium-rich foods include spinach, navy beans, pinto beans, sunflower seeds, tofu, halibut, cashews, artichokes, and black-eyed peas.

Green Tea
Recent studies have shown that green tea may help to combat environmental allergies as one of its many treatment applications. In an article published in The Journal of Agricultural and Food Chemistry, Japanese scientists claim to have isolated a compound found in green tea that blocks one of the steps that is key in triggering the allergic response. Because green tea is less processed than any other kind of tea, its natural composition remains unaltered and thus the compounds within it are more concentrated and better able to produce results than those found in different varieties of tea.

Vitamin E
Foods that have a high level of Vitamin E are also excellent in combating allergic reactions. Some of these foods include greens, which are also very strong-tasting. Spinach greens, mustard greens, chard and mustard greens are all very high in Vitamin E. The highest Vitamin E food is far and away dried sunflower seeds, which contain almost 91% of the recommended daily intake of the vitamin. Almonds are also high in Vitamin E, as are olives, papaya, and fresh blueberries. Any of these foods are an easy addition to a regular diet.