Allergies are in full bloom, and people are feeling the effects! If you’re one of them, I have advice that can help you reduce the congestion, itchy eyes, sniffles and other annoying symptoms that can make this time of year a major headache.
What's one of the biggest factors in allergy flare-ups? Inflammation. The more you can reduce inflammation in your body, the less intensely you’ll be affected by this allergy season. But before you run to the pharmacy, consider a trip to the grocery store. (And if a pharmacy is needed, don’t feel too guilty. Sometimes, allergy medications can’t be avoided.)
Below are ten anti-inflammatory foods that pack a punch in the fight against seasonal allergies. Nourish yourself with these powerful and delicious foods, and enjoy better health this season and all year round.
Packed with healthy omega-3s, known for their anti-inflammatory properties, salmon will help attack excess inflammation while providing a healthy dose of the good fats your body needs.
Good news for chocoholics! A study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation. You’re welcome.
Working a daily total of two tablespoons of fresh ginger into your meals can help to significantly reduce inflammation. It provides other important health benefits and is a spicy addition to your meals!
Broccoli is basically the poster vegetable for healthy eating. For an anti-inflammatory diet, it’s invaluable. It’s an antioxidant powerhouse loaded with key vitamins, flavonoids, and carotenoids that work to lower oxidative stress in the body, help fight chronic inflammation, and reduce the risk of developing cancer.
Celery is loaded with antioxidants that have the ability to cure free-radical damage that contributes to inflammation and increases your risk of diseases such as heart disease and cancer. It also makes for an effective home remedy against inflammatory conditions such as liver and kidney infections, joint pain, irritable bowel syndrome, skin disorders, and urinary tract infections.
Blueberries are full of flavor and impressive health benefits. They're rich in antioxidants and contain anthocyanins that actually turn off inflammatory and immune genes. They can also fight aging, help combat cancer, and aid in weight loss. Not too shabby.
These nuts are a solid source of a plant-based, anti-inflammatory omega-3 known as ALA. They provide protein, fiber, vitamins and minerals like potassium and magnesium. Their unsaturated fatty acids and phytosterols may lower both your bad LDL cholesterol levels and your risk for heart disease. Add walnuts to green leafy salads drizzled with olive oil for a satisfying anti-inflammatory meal, or grab a handful for an on-the-go snack.
You might think bone broth is just another dietary fad, but it has earned its place in your kitchen. The stock is loaded with anti-inflammatory amino acids as well as gelatin. You benefit from their abilities to rebuild your gut lining and promote inflammation-fighting gut microbes.
Sweet and full of flavor, pineapple might be considered the candy of the fruit world. It contains an enzyme called bromelain that serves as a powerful anti-inflammatory. It’s beneficial in reducing asthmatic symptoms, helps to relieve post-exercise inflammation and is even being considered as a possible effective cancer-fighting agent.
Last on this list, but one of the top anti-inflammatory foods you’ll find, is bok choy! Also known as Chinese cabbage, it’s an excellent source of antioxidants, vitamins, and minerals. It nourishes with omega-3s and vitamin K, both of which help lower unwanted inflammation. It has a sweet, mild flavor that makes it a great addition to most dishes. It just might become your next go-to ingredient!
Be a Health Hero and use the power of food to fight inflammation and seasonal allergies! And remember that while allergy medications are sometimes necessary, using food as medicine is a powerful and natural way to improve your health, nourish your body, and add more happiness to your life … no matter the season.
Make healthy living a part of every day. The light in me honors the light in you. Namaste.
- Get cooking. Incorporate healthy new recipes into your life. Making (and eating) nutritious meals with your friends and family is an excellent way to bond while improving your health!
- Get creative. Plan to give each of the anti-inflammatory foods listed above a try over the next few months. Try using them in different dishes to keep things fresh and interesting.
- Get on the path to becoming a Health Hero. Using food as medicine and making nutrition a priority is one of the best ways to take care of yourself. Commit to incorporating healthy nutrition into your daily routine and reap the benefits!
Find this and other health-promoting articles by Dr. Partha Nandi on his website, Ask Dr. Nandi.
Recipe: Creamy Green Strawberry Dream Serving in this recipe:1
- Calories: 236.6
- Total Fat: 3.6 g 5.5%
- Saturated Fat: 0.4 g 1.9%
- Cholesterol: 0 mg 0%
- Sodium: 358.7 mg 14.9%
- Total Carbs: 45.7 g 15.2%
- Dietary Fiber: 9.9 g 39.4%
- Sugar: 22.1 g
- Protein: 8.1 g 16.2%
- Vitamin A: 481.9% Vitamin C: 244.1%
- Calcium: 68.5% Iron: 26.1%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.