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Allergies can be a pain especially when they occur seasonally. If you experience allergies such as a runny nose, sneezing, and itchy eyes often and during certain times of the year then there may be ways you can curb them. The secret lies in your immune system, which plays a big role in the management of allergies. A strong immune system will ensure that your allergy is kept at bay. However, a healthy diet is necessary to fortify your immune system against allergens.

Here are some healthy food choices you can start incorporating into your diet today to prevent seasonal allergies and alleviate their symptoms whenever they arise.


Apples have been shown to have an effect on allergy-induced conditions such as asthma, due to the high amounts of polyphenols they contain. Polyphenols are chemicals known for their anti-inflammatory effects on the body. When an apple is consumed, these Polyphenols help in alleviating symptoms of allergic conditions and reducing infflamation in the airways caused by allergies.


This staple vegetable is a rich source of Quercertin, a common form of Polyphenols found in many plants, fruits, and vegetables. Research suggests that Quercetin is highly effective in impeding histamine activity in the body, thus reducing allergy symptoms. Onions are also known for their anti-inflammatory and anti-oxidative properties, which are necessary factors in combating allergies.


Omega-3 fatty acids can help in combatting inflammation caused by allergic conditions. These fatty acids are found in fish like Salmon, Tuna and Mackerel. Recent research has shown fatty acids may help in improving asthma and other cases of seasonal allergies. Hence, including healthy servings of fish in your diet can boost your immune system and help increase allergy resistance.


Due to their abundance in Vitamin C, oranges, as well as other Citrus fruits, can help boost the immune system. Oranges are also known widely for their efficacy in combating the common cold. Other rich sources of Vitamin C include grapefruit, lemon, berries, and red peppers.


Although there is no sufficient information to show which particular probiotics are effective in combatting allergies, studies have shown probiotics could be vital in the prevention of asthma and allergies. Probiotics impact the immune system positively through their activity in the gut. They are found in fermented foods such as yoghurt, kefir, ogi (pap), kunun zaki, and buukuntu. 

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This article was first published on 21st June 2019


My name is Samuel Okoruwa. I am an ardent researcher, reading is life and writing is fun.

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