Thyme.
Due to its natural soothing and anti-inflammatory properties, this plant has a beneficial effect on the respiratory system: it reduces mucosal swelling and facilitates breathing. It’s especially helpful when consumed as a warm infusion or tea — just pour a teaspoon of dried thyme with a cup of hot water, let it steep for a few minutes, and drink it throughout the day. This drink can be a great addition to anti-allergy therapy, helping to relieve throat irritation, coughing, and watery eyes. Additionally, thyme can easily be added to everyday meals as a fragrant seasoning — for example, in soups, stews, or meat dishes — making it easy to benefit from this herb regularly. Consistent use of thyme helps maintain the body’s overall tone and may ease allergy symptoms, especially during times of high pollen concentration.
Butter.
Butter may be an unexpected but helpful ally in the fight against spring allergies. Due to its content of fat-soluble vitamins and omega-3 fatty acids, it supports the health of the mucous membranes and skin, reducing the risk of irritation and dryness, which often accompany allergic reactions. You can consume butter in small amounts daily — add a spoonful to warm porridge for breakfast, spread it on a piece of whole-grain bread, or use it to cook steamed vegetables. The main thing is to choose a high-quality natural product without additives, because this option contains the most useful substances.
Apples.
They are rich in quercetin — a natural compound with anti-inflammatory and antihistamine properties. Quercetin helps reduce the body’s reactivity to allergens by inhibiting the release of histamine. Apples are easy to combine with other healthy ingredients in your daily diet: you can add them to salads, make smoothies with apple and green spinach, or simply eat them as a snack throughout the day. It’s especially beneficial to eat apples with the skin on, as that’s where the highest concentration of quercetin is found.
Ginger.
Thanks to the presence of gingerol — a powerful antioxidant compound — ginger helps stabilize the body’s immune response, making it less sensitive to allergens. If you know you’re prone to seasonal allergies, try adding ginger to tea with lemon, honey, and mint. It also works well as a spice in vegetable or meat dishes, smoothies, or even homemade desserts. Chewing a small piece of ginger after a meal not only supports digestion but can also help soothe allergy symptoms.
Spinach.
Spinach is rich in vitamin C, which has antioxidant effects and helps reduce inflammation. Additionally, it contains folic acid, which plays a role in regulating immune responses, as well as magnesium, which can help reduce airway spasms. Adding spinach to your diet is very simple. It can serve as a base for salads, combined with eggs, avocado, or apples. Spinach leaves can also be sautéed as a side dish or added to casseroles for extra nutrition.
Tomatoes.
Tomatoes are not only a vibrant addition to your meals but also a valuable ally in easing allergy symptoms. Consuming this healthy vegetable regularly can help you breathe easier, reduce nasal congestion and improve your overall health during allergy season. Fresh tomatoes in salads are especially beneficial, but they are also great for soups, sauces, stews, or smoothies. Roasted tomatoes with olive oil are another tasty option, as cooking increases the bioavailability of lycopene. For instance, you can prepare a simple salad with cherry tomatoes, mozzarella, basil, and a drizzle of olive oil — not only delicious but also helpful in lowering inflammation. Sliced tomatoes can also be added to sandwiches, toasts, or baked dishes.
Blueberries.
The natural pigments that give the berries their rich color have powerful pro-inflammatory properties. They help reduce inflammation, especially in the upper respiratory tract. Regular consumption of these berries helps to reduce the body’s reactivity to irritants. Blueberries are easy to include in the diet in various forms — fresh, frozen or dried. For example, oatmeal with blueberries and almonds makes a tasty and functional breakfast during allergy season. A blueberry smoothie with banana, spinach, and ginger is another great way to combine allergy-fighting ingredients in one glass. During the spring allergy season, blueberries become more than just a fruit — they’re a natural support for your body in coping with irritation, fatigue, and discomfort.
In addition to including these foods in your diet, it’s important not to overlook medical support during seasonal allergies. While natural remedies can help reduce overall inflammation, they may not be sufficient to fully control symptoms, especially in more severe allergic reactions. Taking antihistamines (for example Aerius, Alerid, Allersoothe, Cetcip) can quickly relieve sneezing, watery eyes, itching, and nasal congestion. Combining a nutritious, supportive diet with appropriate medication allows for more stable and comfortable well-being throughout the allergy season.