Foods That Can Help Fight Allergies

Allergies can be a real pain live with, but luckily there are certain foods that can help fight them. Eating the right foods can help reduce the symptoms of allergies, or even prevent them altogether.

In this article, we’ll discuss some of the best foods to eat to combat allergies and improve your overall health. From antioxidant-rich fruits and vegetables to probiotic-filled yogurt, there are a variety of allergy-fighting foods available to incorporate into your diet.

Whether you’re looking for relief from seasonal allergies or chronic conditions like asthma or eczema, these nutrient-dense foods can make all the difference.

Keeping reading to learn more about how adding these foods to your plate can help you stay healthy and allergy-free!

Leafy Greens

green leaves

Leafy greens are a great food to help fight allergies. They contain many vitamins and minerals that can help boost your immune system and reduce inflammation.

Eating foods like spinach, kale, romaine lettuce, Swiss chard, and collard greens can be beneficial for those who suffer from allergies. These vegetables contain carotenoids and flavonoids which can help protect the body against allergens.

Leafy greens high in carotenoids and flavonoids:

Leafy GreenCarotenoids (per 100g)Flavonoids (per 100g)
SpinachBeta-carotene: 5626 mcg, Lutein: 12198 mcg, Zeaxanthin: 12198 mcgQuercetin: 58 mg, Kaempferol: 47 mg, Myricetin: 3 mg
KaleBeta-carotene: 6810 mcg, Lutein: 18220 mcg, Zeaxanthin: 18220 mcgQuercetin: 18 mg, Kaempferol: 32 mg, Isorhamnetin: 0.2 mg
Swiss ChardBeta-carotene: 3069 mcg, Lutein: 768 mcg, Zeaxanthin: 768 mcgQuercetin: 30 mg, Kaempferol: 0.6 mg, Rutin: 3 mg
Collard GreensBeta-carotene: 3333 mcg, Lutein: 4642 mcg, Zeaxanthin: 4642 mcgQuercetin: 12 mg, Kaempferol: 4 mg, Apigenin: 0.7 mg
Mustard GreensBeta-carotene: 2240 mcg, Lutein: 3730 mcg, Zeaxanthin: 3730 mcgQuercetin: 16 mg, Kaempferol: 9 mg, Isorhamnetin: 0.3 mg
Beet GreensBeta-carotene: 2752 mcg, Lutein: 2961 mcg, Zeaxanthin: 2961 mcgQuercetin: 16 mg, Kaempferol: 8 mg, Isorhamnetin: 0.2 mg
WatercressBeta-carotene: 1600 mcg, Lutein: 1060 mcg, Zeaxanthin: 1060 mcgQuercetin: 30 mg, Kaempferol: 0.3 mg, Apigenin: 0.1 mg
ArugulaBeta-carotene: 2373 mcg, Lutein: 1163 mcg, Zeaxanthin: 1163 mcgQuercetin: 13 mg, Kaempferol: 10 mg, Isorhamnetin: 0.1 mg
Romaine LettuceBeta-carotene: 2681 mcg, Lutein: 584 mcg, Zeaxanthin: 584 mcgQuercetin: 7 mg, Kaempferol: 2 mg, Myricetin: 2 mg
Dandelion GreensBeta-carotene: varies, Lutein: varies, Zeaxanthin: variesQuercetin: varies, Kaempferol: varies, Apigenin: varies

Eating a few servings of leafy greens a day can help keep your allergies in check and ensure you stay healthy. So make sure to add them to your diet!

Citrus Fruits

Citrus fruits are a group of fruits that are known for their tart, acidic flavors and high levels of vitamin C. This group of fruits includes oranges, lemons, limes, grapefruits, and tangerines. They are commonly consumed as whole fruits, juice, or used in cooking and baking.

One of the main benefits of citrus fruits is their high vitamin C content. Vitamin C is an important antioxidant that helps to protect cells from damage and supports immune system function. Citrus fruits are also a good source of other vitamins and minerals, including potassium, folate, and vitamin A.

In addition to their nutritional benefits, citrus fruits also have a number of health benefits. For example, some studies have suggested that citrus fruits may help to lower the risk of certain types of cancer, such as stomach and colon cancer.

Citrus fruits may also help to lower blood pressure and reduce the risk of heart disease.

Another benefit of citrus fruits is their versatility in the kitchen. They can be used in a variety of sweet and savory dishes, and can add a bright, tangy flavor to salads, sauces, and marinades.

Citrus fruits are also commonly used in baking, where their juice and zest can add flavor and moisture to cakes, cookies, and other desserts.

Citrus fruits ranked by potency in terms of their vitamin and mineral content:

Citrus FruitBenefitVitamins and Minerals Per Serving
Kakadu PlumOne of the richest natural sources of vitamin C, supports immune system and skin health5300-6800 mg vitamin C, high in antioxidants
Acerola CherryHigh in vitamin C and antioxidants, supports immune system and skin health1600-1800 mg vitamin C, 146 IU vitamin A
West Indian CherryHigh in vitamin C and antioxidants, supports immune system and skin health1500-1700 mg vitamin C, 18 IU vitamin A
Camu CamuHigh in vitamin C and antioxidants, supports immune system and skin health1500-2800 mg vitamin C, 0.4 mg iron
Rose HipsHigh in vitamin C and antioxidants, supports immune system and skin health1200-2000 mg vitamin C, 609 IU vitamin A
OrangesHigh in vitamin C, supports immune system and skin health70 mg vitamin C, 52 mcg folate
GrapefruitHigh in antioxidants, aids in weight loss and lowers cholesterol77 mg vitamin C, 166 IU vitamin A
LemonsGood source of vitamin C, aids digestion and detoxification30 mg vitamin C, 6 mg calcium
LimesHigh in vitamin C, supports immune system and collagen synthesis30 mg vitamin C, 22 mg potassium
TangerinesHigh in vitamin C and A, supports healthy vision and immune system26 mg vitamin C, 1044 IU vitamin A

Please note that the nutrient content of citrus fruits can vary depending on factors such as ripeness, growing conditions, and preparation methods. It’s important to consume a variety of fruits and vegetables to ensure a balanced intake of essential nutrients.

These properties make citrus fruits an excellent choice for those looking to fight off allergies naturally.

Fermented Foods

Are you looking to improve your health and wellbeing? Have you ever heard of fermented foods? Fermented foods have been used for centuries to promote health and vitality, and many believe they offer a range of benefits.

From gut health and immunity to improved digestion, fermented foods are a powerful addition to your diet. Read on to learn more about what fermented foods are and how they can benefit your health.

Allergies can be a frustrating and uncomfortable experience, but they don’t have to be a lifelong affliction. Fermented foods are an excellent way to help reduce allergy symptoms, as they contain beneficial bacteria that strengthens the immune system.

Additionally, these probiotic-rich foods can decrease inflammation, which is often associated with allergies.

Probiotic-rich foods:

FoodProbiotic StrainsNotes
YogurtLactobacillus bulgaricus, Streptococcus thermophilusLook for varieties labeled with live and active cultures. Opt for plain yogurt without added sugars or flavors.
KefirLactobacillus kefiri, Saccharomyces kefirA fermented milk drink that has a tangy flavor and creamy consistency.
SauerkrautLactobacillus, Leuconostoc, PediococcusFermented cabbage that is high in beneficial bacteria.
KimchiLactobacillus, Leuconostoc, PediococcusA traditional Korean dish made of fermented vegetables, usually cabbage and radishes.
KombuchaAcetobacter, Gluconacetobacter, SaccharomycesA fermented tea beverage that is rich in probiotics.
MisoLactobacillus, Bifidobacterium, PediococcusA traditional Japanese seasoning made from fermented soybeans.
TempehRhizopus oligosporusA fermented soy product with a nutty flavor and firm texture.
NattoBacillus subtilisA traditional Japanese food made from fermented soybeans. Known for its strong flavor.
Greek YogurtLactobacillus acidophilus, Bifidobacterium lactisA strained yogurt that is typically creamier and higher in protein compared to regular yogurt.
Pickles (fermented)Lactobacillus, Leuconostoc, PediococcusFermented cucumbers or other vegetables that offer probiotic benefits.

To get the most out of fermented foods, it’s best to consume a variety of them regularly as part of a balanced diet. With this simple step, you can start to feel better and see improvement in your allergies.

Nuts And Seeds

Nuts and seeds contain many nutrients that can help reduce symptoms of allergies. For example, almonds are rich in vitamin E which is known for its anti-inflammatory properties.

Walnuts are high in omega-3 fatty acids which can reduce inflammation and decrease histamine levels. Flaxseed is also a great source of omega-3s and provides a source of dietary fiber.

Here’s a list of nuts and seeds that are known to have anti-inflammatory properties that may benefit allergies:

Nuts/SeedsAnti-inflammatory Properties
WalnutsRich in omega-3 fatty acids, which have anti-inflammatory effects.
AlmondsContain monounsaturated fats and antioxidants that help reduce inflammation.
FlaxseedsHigh in omega-3 fatty acids and lignans, which have anti-inflammatory effects.
Chia SeedsPacked with omega-3 fatty acids, fiber, and antioxidants that combat inflammation.
Hemp SeedsProvide omega-3 fatty acids and gamma-linolenic acid, both with anti-inflammatory properties.
Pumpkin SeedsRich in antioxidants and contain omega-3 fatty acids, helping to reduce inflammation.
Sesame SeedsContain lignans and antioxidants that possess anti-inflammatory properties.
PecansContains antioxidants and monounsaturated fats, known for their anti-inflammatory effects.
Brazil NutsHigh in selenium, which has antioxidant and anti-inflammatory properties.
PistachiosContain antioxidants and anti-inflammatory compounds, such as resveratrol.

Nuts and seeds are a great source of healthy fats, fiber, and protein, as well as vitamins and minerals that can help reduce inflammation and strengthen the immune system.

However, it’s important to note that some people may have allergies or sensitivities to certain nuts and seeds, so it’s important to be cautious and consult with a medical professional if you have any concerns.

Some nuts and seeds may be high in calories, so it’s best to consume them in moderation as part of a balanced diet.

Herbs And Spices

Herbs and spices are often overlooked when it comes to fighting allergies, but they can be incredibly effective. Parsley, ginger, turmeric, garlic, cumin and fennel are all known to help relieve symptoms associated with allergies.

They work by inhibiting the release of histamines–the chemical that causes allergy symptoms–as well as reducing inflammation in the body.

Herbs and spices that are known to have anti-inflammatory and immune-boosting properties that benefit allergies:

herbs and spices that are commonly used for allergy relief:

Herb/SpiceBenefits and Uses
TurmericHas anti-inflammatory properties and can help alleviate symptoms of allergic rhinitis and asthma.
GingerActs as a natural antihistamine and can provide relief from seasonal allergies and hay fever.
NettleContains natural antihistamines that can reduce allergic reactions and alleviate hay fever symptoms.
GarlicBoosts the immune system and has anti-inflammatory properties, which can help with allergy symptoms.
PeppermintContains rosmarinic acid, which can help relieve symptoms of allergic rhinitis and asthma.
ChamomileHas anti-inflammatory properties and can provide relief from allergy symptoms and skin irritations.
Licorice RootActs as a natural anti-inflammatory and can help reduce allergic reactions and soothe irritated mucous membranes.
ThymeHas antimicrobial and anti-inflammatory properties that can help with respiratory allergies.
RosemaryContains rosmarinic acid, which can reduce allergy symptoms and has anti-inflammatory properties.
CinnamonHas antihistamine properties and can help relieve symptoms of seasonal allergies.

Certain herbs and spices can also offer anti-bacterial and anti-viral properties which can help strengthen your immune system.


It’s important to keep in mind that the best way to fight allergies is to incorporate a variety of foods into your diet. Eating plenty of leafy greens, citrus fruits, fermented foods, nuts and seeds, and herbs and spices can help reduce allergy symptoms.

Not only that, these nutritious whole foods can also provide essential vitamins, minerals and other health benefits. So if you suffer from allergies, it’s worth making sure you get enough of these foods in your daily diet. It could make a world of difference for your health!

Emily Torres

Emily Torres

Emily Torres is a registered dietitian and author with a strong commitment to promoting health and wellness through natural products and balanced nutrition. She has an impressive background in dietetics, as well as a wealth of experience in the health and wellness industry.