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Allergy-Fighting Foods to Help You
Experts say ragweed is at an all-time high this week — and many of us are battling itchy eyes, stuffy noses and low energy as a result. To the rescue: superfoods that cut symptoms in half
1 APPLES BLOCK HISTAMINE RELEASE
This fall favorite minimizes allergy-induced stuffiness for up to three days, according to a study in the journal Inflammation Research. The credit goes to a flavonoid in apples that reduces the output of mucus-triggering histamines by 96 percent. For a delicious way to get the benefits, heat 1 cup of apple cider, 2 tsp. of cinnamon and 1 tsp. of star anise until warm. Garnish as desired.
2 BEANS KEEP AIRWAYS OPEN
Beans — especially black beans, navy beans and pinto beans — are loaded with magnesium, a mineral that protects the body’s airways from swelling up and narrowing when allergens enter the body. The effect is so powerful, researchers at Tel Aviv University in Israel report that a daily serving can dial back symptoms like sinus pressure by 45 percent.
4 SWEET POTATOES FORTIFY LUNGS
Adding 3 cups of mashed sweet potatoes to your weekly diet can double the body’s ability to keep allergy symptoms at bay. Researchers at the University of Illinois explain that high levels of beta-carotene in the tubers work to strengthen the lining of the respiratory tract and lungs, protecting them against irritants that trigger coughing, sneezing and an itchy throat.
3 SALMON CALMS INFLAMMATION
Omega-3–rich seafood like salmon stimulates the production of powerful antiinflammatory hormones that help dampen sinus irritation. According to researchers at UCLA, just two servings each week is enough to dial back uncomfortable symptoms — even when pollen and ragweed counts skyrocket. Other top sources: halibut, shrimp, oysters, sardines and tuna.
5 YOGURT REGULATES IMMUNE RESPONSE
When ragweed and pollen cause itchy eyes and other symptoms, enjoying a cup of probiotic-rich yogurt can help. The snack builds up gut levels of beneficial bacteria, which has been shown to dial back the immune system’s response to fall allergens. According to specialists at the University of Kansas Medical Center, this effect can ease troublesome symptoms within seven days.