Foods That Prevent Allergy and Hay fever
Credit: James Gathany via Wikimedia Commons

This spring, the flowering season has increased the number of people allergic to pollen, consultations and emergencies. And for people practicing sport, we have a hard time if it catches us by surprise. We do not know whether global warming is the main cause, but food can protect you from the symptoms of allergy. Let’s see how!

Few people know that there are foods with an antihistamine effect, and there are also foods that are high in histamines that worsen the symptoms of allergies. If you anticipate the allergy season and start to increase the dose of antihistaminic food and completely eliminate the histamine liberators from your diet, you may even stop taking drugs. Here is a list of substances that will help your body fight it.

Vitamin C

Vitamin C has a strong antihistaminic action, just take 1 g daily when symptoms start to appear. Every day, especially at breakfast and dinner, eat foods that are rich in vitamin C and will help you get rid of allergy. For example: fresh soybeans (4000 mg/100 g), guava (273 mg / 100g), parsley (200 mg/100 g), raw sprouts (200 mg per 100 g), peppers (131 mg/100 g), broccoli (110 mg/100 g), kiwi (100 mg/100 g), watercress (87 mg per 100 g), orange and lemon (60 mg/100 g). Try to change the ones you include in your diet every day and you will always have a minimum intake of this vitamin every day.


Natural yoghurts and fermented milk without sugar are a source of live bacteria of the type Lactobacillus, Streptococcus and Acidophillus, which all help to keep the intestinal flora and the immune system working and are very useful to hold off the IgE immunoglobulins and reduce the allergy symptoms. Try taking 3-5 yogurts or fermented milk every day, preferably before breakfast or as a snack, you can also combine them with chopped fresh fruit to increase the dose of flavonoids and vitamin C.


Oily fish such as tuna, mackerel, sardines, herring, salmon, etc... are rich in omega-3 fatty acids, which have anti-inflammatory effects and are proven to reduce allergy symptoms and asthma. Try taking fish grilled with lemon juice and parsley daily, which will also increase your intake of vitamin C. If you don’t like fish you can take omega-3 capsules every day.

Honey and pollen

Although it may seem crazy, pollen helps you get naturally vaccinated, although it should be tested with caution, as it may worsen symptoms once the allergy has begun. To do it properly, you have to take a teaspoon of pollen every morning on an empty stomach with vitamin C (a kiwi or orange juice) before the allergy season, so as to prepare the body for the wave of pollen coming in spring. You can do the same with honey.


Magnesium is a mineral that helps relax the smooth muscle walls and reduces the intensity of asthma attacks, helping you to breathe better. Magnesium doses required vary for each person, usually athletes need more to recover the losses in sweat and the demanding work the muscles have been through, and they can take up to 1,000 mg. twice a day, but everyone is different. If diarrhea appears, you should decrease the dose immediately. Foods rich in magnesium are nuts like cashews and almonds, wheat germ, wheat bran, sesame, flour soy, brewer's yeast, oats, beans and brown rice.


MSM or methyl sulfonyl methane is a sulfur compound that has an anti-inflammatory effect and which is being used to prevent the symptoms of allergy and asthma. MSM stabilizes cell membranes so that they become more resistant to release histamine, which is the substance that triggers the allergic response. Fruit and vegetables are rich in MSM especially garlic and onion, but you can also find it in the form of capsules at doses of 500-1000 mg.


The more tears and mucus you produce, the more you need to stay hydrated, as with allergy the fluid loss increases, and some allergy medications also act as diuretics. If you’re also doing sport, 2 liters are not enough and you will have to take 3 liters or more to avoid dehydration during exercise.

Spicy food

Spicy food with chili, tabasco, grated horseradish, Japanese wasabi, etc… contains substances like capsaicin which thin the secretions and have a natural analgesic effect helps you feel better when allergy attacks you.


Quercetin is a flavonoid that stabilizes the immune system cells that release histamine, one of the triggers of allergic symptoms such as runny nose and watery eyes. You should take 300 mg of quercetin, which can be found as a supplement or in foods such as onions, pears, apples, citrus, cabbage, basil, blueberries, buckwheat, tea and wine. Quercetin works better if it is accompanied with vitamin C, and magnesium, although most of these foods have this combination.

Vitamin B5

Vitamin B5 or pantothenic acid has anti-inflammatory properties that help the the production of cortisol and reduce congestion. The best is to take 500 mg. of vitamin B5 or vitamin-rich foods such as brewer's yeast, bran and wheat germ, breakfast cereals, salmon, legumes and nuts.


Liquorice root contains glycyrrhizin which is a powerful anti-inflammatory substance that helps relieve allergy symptoms, especially rhinitis. Just take a mint liquorice infusion every morning. Remember that if you have kidney, liver or blood pressure problems, you cannot take licorice and that the treatment should not extend more than six weeks in any case.

Foods you should avoid during allergies

There are foods that worsen the symptoms of allergies, so you need to escape from them one month before the start of pollination for the body to be free and not react. Here's a list of foods you should not eat:

  • Foods that cause histamine: eggs, chocolates, alcohol and mustard.
  • Histamine-rich foods: cheeses and fermented beverages, fermented foods (meats, canned goods, etc.., Canned fish (tuna, salmon, sardines, etc..), Spinach, tomato.
  • Foods rich in tyramine: cheese, smoked fish, sausages, chocolate.