Allergies can be managed and prevented through various methods, including medication, avoiding triggers, exercising, and eating foods that boost the immune system.
These eight food groups are proven to help protect against allergies
1. Protein Group
Protein strengthens the immune system as amino acids, its basic building blocks, play a crucial role in immunity, muscle building, and tissue repair.
Recommended Protein-Rich Foods to Fight Allergies :
- Tofu: High in protein, tofu is a great alternative to meat. Drinking warm soy milk in the mornings may alleviate allergy symptoms.
- Chicken Breast: A lean protein source that supports immunity without contributing to weight gain.
- Peanut Butter: Packed with protein and healthy fats, though it should be consumed in moderation without added sugars.
2. Omega-3 Fatty Acids
Essential for brain and nerve health, omega-3s enhance immune response to pathogens and allergens but cannot be produced by the body.
Recommended Omega-3 Sources:
- Chia Seeds: Rich in omega-3s, protein, and antioxidants.
- Perilla Seeds: A superfood with multiple health benefits, including allergy resistance.
- Deep-Sea Fish: Salmon and tuna reduce inflammation and improve allergy symptoms.
3. Probiotics
Probiotics, found in fermented foods, improve nutrient absorption and maintain immune balance.
Probiotic-Rich Foods:
- Yogurt/Probiotic Drinks: Boost immunity, reduce infections, and combat allergies.
- Cheddar Cheese: A nutritious source of probiotics, though it should be consumed moderately.
- Natto (Fermented Soybeans): Enhances digestion, boosts immunity, and includes other nutrients like Vitamin C, iron, and zinc.
4. Vitamin C
Vitamin C reduces histamine release, which triggers allergic reactions, and strengthens the immune system.
Vitamin C-Rich Foods:
Green Vegetables: Spinach, kale, broccoli, and cabbage.
Citrus Fruits: Pineapple, oranges, strawberries, lemons, and limes are packed with antioxidants and anti-inflammatory properties.
5. Vitamin D
This vitamin enhances white blood cell efficiency, reducing inflammation and bolstering immunity.
Sources of Vitamin D:
- Natural Sunlight
- Foods: Egg yolks, liver, milk, sardines, and tuna.
- Supplements: Vitamin D3 supplements are a good alternative.
6. Zinc
Zinc supports immune enzymes and white blood cell function, ensuring a robust immune response.
Zinc-Rich Foods:
- Meat and Organ Meats
- Seafood: Oysters and fish.
- Dairy and Whole Grains
7. Selenium
This mineral aids immunity, enhances Vitamin C and E effectiveness, and reduces infection risks.
Selenium-Rich Foods :
- Seafood: Shrimp and tuna.
- Brazil Nuts: One ounce offers a selenium boost.
- Beef: Provides selenium, Vitamin B12, and iron for overall health.
8. Flavonoid Quercetin
Flavonoid Quercetin, found in colorful fruits and vegetables, reduces inflammation, prevents histamine release, and fights allergies.
Quercetin-Rich Foods:
- Fruits: Strawberries, blueberries, apples, red grapes, and citrus fruits.
- Vegetables: Onions, broccoli, celery, and lettuce.
- Herbs: Green tea, black tea, peppermint, and cocoa.
Additional Tips
In addition to a balanced diet, regular exercise, sufficient rest, and avoiding allergy triggers are essential for preventing allergic reactions and boosting immunity.
References:
- Allergy information from Siriraj Hospital
- Vitamin C sources from Vibhavadi Hospital
