Foods that Fight Fall Allergies by Helen Wrot

If you're allergic to pollen, it's more than likely you're also allergic to ragweed. Ragweed is the main culprit in fall allergies, with 17 different varieties growing in North America alone. If you're suffering from coughing, sneezing, congestion, itchy eyes or postnasal drip, ragweed is probably the culprit. The reason is that ragweed is virtually everywhere. Just one ragweed plant can produce a mind-boggling one billion grains of pollen. These pollen grains can travel as high as two miles into the atmosphere and as far as hundreds of miles. While ragweed is pretty much unavoidable, the good news is there's plenty you can do to help alleviate the plant's effects. For instance when at home, keep windows shut and run the air conditioner. This will lower humidity in the air and inhibit the growth of mold, which can aggravate allergy symptoms; using a HEPA filter when possible is also helpful. After coming in from being outside, wash your face and hands, and change into clean clothes. Finally, the foods you eat can make a big difference as well. Try including foods from the following list to help fight fall allergy symptoms.

• Pumpkins. Not only is this fall staple great for pies and jack-o-lanterns, it turns out this fleshy gourd is high in carotenoids, the allergy-fighting form of vitamin A. Surprisingly versatile, pumpkin is delicious in savory soups and stews.
• Carrots. Carrots not only have their vibrant color in common with pumpkins but also status as a vitamin A rich food. Not only that, but carrots are also a great source of beta carotene which helps fight allergies. To get the most vitamin A out of a carrot, don't eat it raw. Instead, lightly steam or sauté in a healthy fat such as coconut or olive oil.
• Kale. Kale is a member of the crucifer family, a type of vegetable shown to help clear out sinuses. What's more, kale is high in carotenoids which make it an allergy-fighting superfood. If you're new to kale you can try it in smoothies, salads or baked into delicious kale chips.
• Broccoli. Broccoli is also in the crucifer family but brings a high amount of vitamin C to the table - literally. Just one cup of raw broccoli provides 80 milligrams of vitamin C. Not only does vitamin C help combat allergies, it also strengthens the immune system.
• Garlic and onion. These aromatic herbs are rich in quercetin, a substance that acts both as an antihistamine and anti-inflammatory. This is great for easing stuffy noses. Garlic and onion have a wide range of health properties but eating enough of them to get adequate amounts of quercetin can be tough. In the case of severe allergies, a quercetin supplement may be more effective.
• Celery. Another great source of vitamin C, celery is also helpful with high blood pressure and chronic pain. Feel free to eat celery raw or cooked because either way, you still get all the nutrients. Don't forget to include the leaves to get maximum vitamin C.
• Collard greens. You'll have to cook them anywhere from 20 minutes to an hour but the wait is well worth it for the carotenoids. Nutrients also leach out into the water so use that cooking water in soups and stews.

If you're still having problems with allergies, don't hesitate to get help from your physician. Don't have a primary care physician? Networks such as Spring Medical Associates can help you find a provider that's right for you.

About the Author: Helen Wrot is a dietician and contributing writer who enjoys helping people find allergy relief in healthy and delicious foods.

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