Vitamin C
Vitamin C works double duty by both reducing the release of histamine and also breaking down any histamine that was already triggered.
Vitamin C is found in:
- Citrus
- Brussels sprouts and broccoli
- Peppers
- Strawberries and kiwi
- Acerola cherries
- Rosehips
Quercetin
The flavonoid quercetin is a potent antioxidant and blocks mast cells from releasing histamine and cytokines. Cooking reduces some of the quercetin in foods, so raw or pickled is best.
Quercetin is found in:
- Onions (especially red onions) and shallots
- Apples
- Cruciferous vegetables (like broccoli, cabbage, kale, cauliflower, Brussels sprouts, bok choy)
- Berries and grapes
Omega-3 Fatty Acids
Not only do omega-3 fatty acids have an anti-inflammatory effect, but that effect appears to help with allergies directly by reducing inflammation along the airways. Studies indicate that increased fish consumption is associated with lower rates of seasonal allergies.
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