The UK is in peak grass pollen season and record levels of people are experiencing severe hay fever flareups due to unusually high pollen counts across the country.
Intermittent wet days tend to produce a more intense hay fever season. Combine this with the hot weather that produces a higher pollen count, the summer we’re heaving is a hay fever sufferer’s worst nightmare.
Luckily, there are some effective ways to manage this allergy, including through your diet.
Ellie Bain, senior nutritionist at recipe box company Gousto, says: “There’s a strong link between certain food allergies and pollen allergies – known as pollen-food syndrome (or oral allergy syndrome) – this is an allergic reaction to foods that have similarities in their makeup to certain pollens.”
Foods linked to these pollens include apples, strawberries, kiwi, hazelnuts and almonds, says Bain, as well as carrots, cherries and tomatoes. “When eaten raw, these foods could actually aggravate hay fever symptoms, giving you that scratchy throat and watery eyes,” she explains. “On the flip side, there are some wonder ingredients that can actually alleviate hay fever too.”
Give the following foods a try to help soothe symptoms.
This health hero of the spice world has so many benefits, mainly thanks to the active ingredient curcumin. From strong antioxidant properties that can help manage heart disease and build the immune system, to being a powerful natural anti-inflammatory that can ease arthrities and also allergies.
Curcumin has been shown to target inflammation associated with histamine release and therefore alleviate hay fever symptoms. The good news is there are so many delicious recipes that use turmeric as it’s such a diverse ingredient. Next time you cook rice, try whipping up a turmeric broth to boost your absorption of its many benefits, or create a turmeric-yoghurt dressing for your next salad.
Often essential to a great dish, these ingredients are also packed with quercetin, which acts as a natural antihistamine and anti-inflammatory. This means they can help battle hay fever symptoms.
Red onions have the highest concentration of the allergy relieving compound of the onion family and they are best eaten raw and as fresh as possible – they start to lose quercetin as they get old.
Garlic is also a natural antibiotic so it gives a boost to the immune system and can even prevent the symptoms of hay fever. This is also most effective when eaten raw as well as crushed.
Toss raw red onions and crushed garlic into a salsa for a delicious helping of hay fever management.
Foods that are high in vitamin C such as broccoli are great for hay fever sufferers. Vitamin C is essential for keeping the immune system healthy, acting as a natural antihistamine it can have anti-inflammatory properties. One cup of raw broccoli will give a significant boost of vitamin C.
Whilst most people enjoy broccoli cooked, there are some delicious recipes you could try raw broccoli in such as this tamari mushroom and broccoli bowl – the raw broccoli will add an extra crunch but with all the same tastiness.
Mushroom and broccoli bowl with miso dressing
This pasta is the ultimate midweek treat
Fill your bowl with a selection of umami-rich mushrooms, broccoli, protein-packed quinoa and quick-pickled carrot ribbons. Then drizzle your colourful salad with a sweet miso dressing and dig in.
Serves: 2 (double for 4)
Ingredients:
160g chestnut mushrooms
These plant-based tacos are too good to miss
