Fall can bring cooler temperatures, beautiful colours—and for many people, sneezing, congestion, itchy eyes, and sinus pressure. Supporting the body's immune and inflammatory response will greatly help improve overall resilience during allergy season.
Focus on Vitamin C-Rich Foods
Vitamin C supports normal immune function and also plays a role in histamine metabolism. Include foods such as bell peppers, kiwi, citrus fruit, strawberries, broccoli, and Brussels sprouts regularly throughout allergy season.
Add Omega-3 Fats
Omega-3 fatty acids support a healthy inflammatory response. Foods such as salmon, sardines, chia seeds, flaxseeds, hemp hearts, and walnuts are excellent additions to an anti-inflammatory diet.
Don't Forget Quercetin-Rich Foods
Quercetin is a plant compound found in foods such as apples, red onions, berries, broccoli, and leafy greens. It has antioxidant properties and is often discussed for its role in supporting a healthy histamine response.
Support Your Gut
A large portion of the immune system interacts with the gut, making digestive health an important part of the bigger picture. Aim for a variety of fibre-rich foods, including vegetables, fruit, beans, lentils, whole grains, nuts, and seeds. Fermented foods such as yogurt, kefir, sauerkraut, and kimchi will also support a healthy gut microbiome.
Key Minerals for Immune Support
Zinc is important for normal immune function and can be found in pumpkin seeds, meat, seafood, beans, and lentils. Magnesium-rich foods—including pumpkin seeds, almonds, spinach, avocado, and dark chocolate—can also help support overall health and stress resilience
