NATURAL SUPPORT FOR HAY FEVER

Allergic rhinitis, also referred to as Seasonal Allergies or Hay fever, causes symptoms such as a runny nose, itching, watery eyes, sneezing, congestion and is associated with asthma, sinusitis, conjunctivitis to name a few. Hay fever begins with inflammation inside the nose triggered by exposure to pollen or dust. 

Most people seek medications from their doctor or pharmacy such as anti-histamines, corticosteroids and decongestants but research shows that mother nature has also created some wonderful and effective nutrients like quercetin, vitamin C and spirulina that can help ease allergy symptoms. You may consider supplementation, but I advise to seek the guidance of a Naturopathic Doctor to obtain a personalized plan for you that ensures safety with your medications and current health regimen. 

Science-backed Nutrients & Foods   
Quercetin is a powerhouse bioflavonoid that is found in fruits and vegetables and has anti-inflammatory properties that can help reduce common allergy symptoms. Foods rich in quercetin include citrus fruits (orange, lemon, grapefruit), green leafy vegetables, seeds, buckwheat, broccoli, olives, almonds, onions, apples, red grapes, green tea and berries to name a few. 

Vitamin C helps support a healthy immune system and blocking histamine release and can help  reduce allergy symptoms. Foods rich in vitamin C include citrus fruits (like oranges), bell peppers, strawberries, kiwi fruit, tomato, broccoli, Brussels sprouts, cauliflower and cabbage. 

Spirulina is a blue-green microalgae supplement that contains various nutrients like several vitamins, minerals and amino acids. has been shown to reduce the severity of symptoms of runny nose, congestion, and smell disturbance associated with allergies. 

How can you incorporate these allergy-busting ingredients into your daily routine? Check out these easy and delicious recipes below.  

Green Glow Smoothie
Ingredients for 1-serving:

• 1.5 cups diced pineapple
• 1 cucumber diced
• 1 cup parsley
• 4 cups baby spinach
• 1 tbsp ginger
• Juice of 1-lemon 
• 10 ice cubes 

​Directions: 
1. Combine all ingredients together in a blender and blend well until smooth - it may take some time to really liquify.
​2. Pour into a glass and enjoy your smoothie. 

Saucy Berry Citrus Oatmeal 
Ingredients for 1-serving:  

• 1 cup Water (divided)
• Half-cup Oats (quick or rolled)
• 1/4 cup Blueberries (fresh or frozen)
• 1/4 cup Strawberries (fresh or frozen)
• 1/2 cup Clementines (peeled, sliced)
• 2 tbsp Chia Seeds

Directions:

1. Bring 2/3 of the water to a boil in a small saucepan. Add the oats. Reduce to a steady simmer and cook, stirring occasionally for about 5 minutes or until oats are tender and most of the water is absorbed. Set aside.
2. Wipe the saucepan clean and add the blueberries, strawberries, clementine, chia seeds and remaining water. Bring to a simmer and cook for 5 minutes or until tender and thick.
3. Transfer the oatmeal to a bowl or container if on-the-go, and top with the berry clementine sauce. Garnish with a slice of clementine (optional). Enjoy!

Notes: 
Leftovers: Refrigerate in an airtight container for up to three days.
More flavour: Add vanilla extract and sweeten with maple syrup, honey or any alternative sweetener.
Additional Toppings: Top with peanut butter, almond butter, sunflower seed butter, almond milk, nuts, seeds, yogurt, honey, maple syrup or granola.
Make it thicker: Whisk in a bit of arrowroot powder or tapioca starch with the fruit, or add more chia seeds until your desired consistency is reached.
No stove top? Cook oats in the microwave instead.

Vegan Creamy Leafy Greens Soup
Ingredients for 4-servings: 

• 2 cups Kale Leaves (chopped)
• 2 cups Baby Spinach
• 3 cups Broccoli (cut into florets)
• 1/2 Yellow Onion (diced)
• 2 Garlic (cloves, minced)
• 1 tbsp Coconut Oil
• 1/8 tsp Sea Salt
• 2 cups Vegetable Broth
• 1 cup Canned Coconut Milk
• half-Lemon (juiced)
• 1 Avocado (sliced)

Directions:

1. Heat coconut oil in a large pot over medium heat. Add onions and sauté until golden (about 5 minutes). Add garlic and stir for another minute. 
2. Add vegetable broth to the pot. Stir until producing a light steam. Add the broccoli florets in with the mixture and let steam for 5 minutes or until broccoli is bright green.
3. Add salt to taste. 
4. Add coconut milk and stir well. 
5. Add spinach and kale. Stir just until the greens are wilted and remove from heat. 
6. In your food processor or magic bullet, blend the soup until smooth. If you are using a blender, ensure to remove the middle piece of the lid to allow steam to escape. 
7. Transfer blended mixture back into a large pot. Warm to desired temperature. 
8. Ladle into bowls. Drizzle with a splash of olive oil, lemon juice and garnish with avocado slices.

References:
S. Yamada, M. Shirai, Y. Inaba, T. Takara. Effects of repeated oral intake of a quercetin-containing supplement on allergic reaction: a randomized, placebo-controlled, double-blind parallel-group study. Eur Rev Med Pharmacol Sci 2022; 26 (12): 4331-4345. DOI: 10.26355/eurrev_202206_29072

Shabir I, Kumar Pandey V, Shams R, Dar AH, Dash KK, Khan SA, Bashir I, Jeevarathinam G, Rusu AV, Esatbeyoglu T, Pandiselvam R. Promising bioactive properties of quercetin for potential food applications and health benefits: A review. Front Nutr. 2022 Nov 30;9:999752. doi: 10.3389/fnut.2022.999752. PMID: 36532555; PMCID: PMC9748429.

Lim, S.; Jeong, I.; Cho, J.; Shin, C.; Kim, K.-I.; Shim, B.-S.; Ko, S.-G.; Kim, B. The Natural Products Targeting on Allergic Rhinitis: From Traditional Medicine to Modern Drug Discovery. Antioxidants 2021, 10, 1524. https://doi.org/10.3390/antiox10101524

Jongbloed WM, Brown SM. Allergies and Natural Alternatives. Otolaryngol Clin North Am. 2022 Oct;55(5):965-982. doi: 10.1016/j.otc.2022.06.005. Epub 2022 Sep 7. PMID: 36088149.

Ghalibaf MHE, Kianian F, Beigoli S, Behrouz S, Marefati N, Boskabady M, Boskabady MH. The effects of vitamin C on respiratory, allergic and immunological diseases: an experimental and clinical-based review. Inflammopharmacology. 2023 Apr;31(2):653-672. doi: 10.1007/s10787-023-01169-1. Epub 2023 Feb 27. PMID: 36849854; PMCID: PMC9970132.

Nourollahian M, Rasoulian B, Gafari A, Anoushiravani M, Jabari F, Bakhshaee M. Clinical comparison of the efficacy of spirulina platensis and cetirizine for treatment of allergic rhinitis. Acta Otorhinolaryngol Ital. 2020 Jun;40(3):224-229. doi: 10.14639/0392-100X-N0139. PMID: 32773785; PMCID: PMC7416373.
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Chaouachi M, Vincent S, Groussard C. A Review of the Health-Promoting Properties of Spirulina with a Focus on athletes' Performance and Recovery. J Diet Suppl. 2024;21(2):210-241. doi: 10.1080/19390211.2023.2208663. Epub 2023 May 4. PMID: 37143238.