Vitamin E
Nuts, especially almonds, hazelnuts, and peanuts, are a good source of vitamin E, which helps to minimize inflammation. Eat a single one ounce serving of any of these nuts daily year round to help prevent symptoms. If you do have symptoms, increase the servings or add a few tablespoons of peanut butter as well.

Omega 3’s
Cold water fish like salmon, mackerel, trout, herring, and sardines as well as walnuts and flaxseed contain omega 3 fatty acids, which help fight inflammation. Eat at least two servings of cold water fish each week year round, and three servings during the seasons when you experience airborne allergies. Flaxseed can be added easily too, as it can be found in supplement form.

Zinc
Oysters, shrimp, crab, legumes, whole grains, and tofu are all high in zinc, which has antibacterial and antiviral effects that provide relief for immune systems that are overworked by fighting allergies. Have 6 oysters, 6 shrimp, or a few crabs each week, and twice that when allergies flare. Also have one serving of whole grains, beans, or tofu daily.

Tea
Whether green, white, or black, tea is full of flavonoids, plant compounds that reduce inflammation. Tea also increases proteins in the body that fight infection, again relieving an overtaxed immune system. Have at least one cup a day, and double that when allergies are in season. Have it early in the morning to stimulate the tiny hairs in the nose that keep pollen and dust away.

4 Ways To Fight Allergies With Your Diet

• Omega can be the Alpha to preventing seasonal allergies.

Studies have shown that people who regularly eat foods that are high in omega-3 fatty acids suffer less frequently from allergies than those who don’t.  Omega-3’s can act as an anti-inflammatory, and naturally help keep airways from constricting and causing breathing problems related to seasonal allergies.  Cold water fish are high in omega-3 but it’s important to remember that unlike man, not all fish are created equal.  The most commonly available fish are usually farm raised, which means that they miss out on things that would be in their normal diet like algae.  Try specialty groceries where fresh fish is brought in frequently to get the most benefit.  This may carry a higher price tag, so you can also try fish oil supplements to get a healthy dose of omega-3.

• As the weather begins to heat up, encourage your menu to follow suit.

Spicy foods can help to unclog nasal passages by thinning the blood and increasing its flow.  This brings more oxygen to areas that are affected like the lungs and sinuses, and helps thin mucus.  Whether it’s spicy mustard on your hot dog, or some extra wasabi the next time you go for sushi, cranking up the heat can help clear your head.  You just might want to make sure you have a box of tissues handy if you’re cooking at home, or maybe ask your server for some extra napkins.

• Are you lactose intolerant?  You might wish you were.

Dairy products like milk and yogurt may be high in calcium, but their high protein can cause inflammation and excess mucus production.  Try limiting these types of foods, or stopping consumption altogether when your allergies are at their worst.  You can get a much more effective result by starting to remove dairy based foods from your diet by as much as six weeks, but if your allergies are particularly troublesome it’s always better late than never.  Remember, you can always supplement this lack of calcium from dairy with green vegetables, beans, and even almonds.  Also - be wary of extra wheat, and sugar as they, too, can cause excess mucus to form.

• Everybody else seems to be going green, so why not hop on?

Green tea has become a popular beverage trend over the last few years, but do you know why?  Not only is green tea loaded with antioxidants which help keep the body and immune system from breaking down, but it also contains a natural antihistamine.  There has even been some evidence that people who regularly drink green tea may have lower chances of heart disease and certain types of cancer.  Even if green tea in particular isn’t up your alley, most hot teas will still have calming effects and help reduce stress.  The more stressed you are, the more likely your immune system will be to falter, so drink up.