As pollen counts soar with the shifting seasons, Britons across the country are searching for straightforward, natural solutions to control hay fever symptoms – and research indicates the answer might lie in the fruit you’re eating.
Countless individuals turn to social media seeking advice on managing hay fever symptoms through their diet, and now specialists have identified four fruits which you might want to consider. British berries including strawberries, raspberries, blueberries and blackberries aren’t merely bursting with taste; they’re also loaded with nutrients that could help alleviate allergy symptoms like streaming noses, irritated eyes and sneezing episodes, according to specialists.
As part of their Campaign for Better Breakfasts, British Berry Growers are highlighting how beginning your morning with a tasty, colourful and berry-packed breakfast might deliver health advantages you may not have previously thought about – strengthening your body’s natural protection against hay fever.
When managing hay fever symptoms, it’s essential to be aware of Pollen Food Syndrome – also referred to as Oral Allergy Syndrome – a form of hypersensitivity reaction that can impact those who experience hay fever. It occurs when your immune system mistakes proteins for being similar to pollen.
For those without this condition, here’s how each of your beloved berries could provide you with a boost this season.
Please note, this is not the solution for those who experience severe pollen allergies, but those who wish to alleviate mild symptoms of hay fever.
The following guidance is purely for informational purposes and should not be considered as medical advice. While certain foods, such as berries, may possess properties that could ease mild hay fever symptoms, they are by no means a substitute for professional diagnosis or treatment.
Should you be experiencing severe allergies or hay fever, it is essential to seek advice from a qualified healthcare professional before making any changes to your diet or treatment plan.
Coming into season in May, strawberries are a fantastic source of vitamin C, a natural antihistamine. Adding a handful of these succulent red fruits to your diet could help curb histamine production – the culprit responsible for itchy, watery eyes and those dreaded sneezing bouts.
Blueberries stand out for their high anthocyanin content, plant compounds renowned for their antioxidant qualities, which help support eye health. Blueberries also boast quercetin, a natural antihistamine that may assist in relieving allergy symptoms and reducing inflammation.
Raspberries bring together several of the health benefits found in both strawberries and blueberries. Packed with vitamin C and quercetin, raspberries offer a natural double-barrelled defence against allergies.
Blackberries are well known for their high fibre and antioxidant content, making them particularly effective at promoting a healthy gut, which is essential for the body to regulate immune responses, including those that trigger hay fever.
Rhiannon Lambert BSc MSc RNutr, a top nutritionist, has praised British berries as nutritional superstars, highlighting their myriad benefits that extend well beyond their scrumptious taste.
“British berries are nutritional powerhouses, and their benefits go far beyond their delicious flavour,” she said. “Strawberries are a source of vitamin C, which plays an important role in the normal functioning of the immune system and may support the body’s natural defences during allergy season.”
She explained the specific advantages of certain berries, adding: “Blueberries and raspberries contain natural plant compounds like quercetin and anthocyanins.
Article continues below
“Quercetin has been studied for its potential to support the body’s response to allergens by helping to reduce the release of substances that are involved in allergic reactions. While more research is needed, some early studies suggest that diets rich in quercetin may help ease common allergy symptoms.”
Lambert also emphasised the importance of fibre found in these fruits: “Blackberries and raspberries, among other berries, contain fibre, which is important for gut health – and a healthy gut is known to play an important role in our overall health and wellness.”
To incorporate these benefits into daily life, she suggested: “Including a handful of berries at breakfast is a simple and delicious way to get a variety of helpful nutrients for your immune system, especially during the spring and summer months when they’re at their best.”