Sneezing, runny nose, headaches, coughing and red, watery itchy eyes. These uncomfortable allergy symptoms can wreak havoc on productivity, limit outdoor exercise and disrupt sleep. Before allergy season is in full bloom is the time to build up your immune system to handle allergy attacks that come your way.
One of the best ways to conquer allergy season is to include a sizable amount of quercetin-rich foods in your diet. Quercetin is an incredibly powerful antioxidant which acts like a natural antihistamine in the body and when eaten (or taken in supplement form) weeks before allergy season, can reduce your seasonal allergy response.
Food Sources of Quercetin
(mg per 100 grams dry)
- Capers, fresh – 234 mg
- Dill weed, fresh – 55 mg
- Cilantro, fresh – 53 mg
- Banana peppers, raw – 51 mg
- Yellow onion, cooked – 42 mg
- Red onions, raw – 39 mg
- Bee pollen – 21 mg
- Apples (skin only) – 19 mg
- Chia seeds, raw – 18 mg
- Arugula – 8 mg
One of the best ways to include these foods in your diet is to combine them in a large salad, filled with dark, leafy greens (which also contain a high amount of quercetin), chopped herbs and vegetables. You could also make a bee pollen vinaigrette, whisking 2 Tbs bee pollen with 3 Tbs olive oil, 1 Tbs lemon juice, salt, and pepper (to taste).
