Seasonal allergies, or allergic rhinitis, are immune system reactions to airborne allergens like pollen from trees, grasses, and weeds. These allergens are prevalent during specific times of the year, leading to symptoms such as sneezing, nasal congestion, runny nose, itchy and/or watery eyes, and throat irritation. The body’s immune response to these harmless substances results in the release of histamines, causing the characteristic allergy symptoms.
Prevalence of Seasonal Allergies
In the U.S. in 2021, approximately 81 million people were diagnosed with seasonal allergic rhinitis, equating to about 26% of adults and 19% of children. This condition significantly impacts daily activities and quality of life for many individuals.
What Are Causes and Risk Factors of Allergies?
The primary culprits behind seasonal allergies are airborne pollens from trees (spring), grasses (summer), and weeds like ragweed (fall).
Risk factors include:
- Genetics: A family history of allergies increases susceptibility.
- Existing Allergic Conditions: Individuals with asthma, eczema, or other allergies are more prone to developing seasonal allergies.
- Environmental Factors: Exposure to high pollen areas, air pollution, and climate change can exacerbate symptoms of seasonal allergies.
How Do You Reduce Risk of Allergies?
To mitigate the impact of seasonal allergies:
- Monitor Pollen Counts: Stay informed about daily pollen levels and limit outdoor activities during high counts.
- Keep Indoor Air Clean: Use air purifiers, keep windows closed, and regularly change HVAC filters.
- Personal Hygiene: Shower and change clothes after being outdoors to remove pollen.
- Medication: Over-the-counter antihistamines (oral and eye drops), decongestants, and nasal corticosteroids can alleviate symptoms.
- Allergen Immunotherapy: For persistent cases, allergy shots may provide longer-term relief.
Nutrients for Allergies
Learn more about all of the nutrients linked to risk of allergies, the other ways these nutrients improve our health, and the best food sources of each of them so you can get all you need from healthy eating!
How Do Nutrients Improve Allergies & Asthma?
A Nutrivore approach emphasizes nutrients that help the body function at its best—including those that support immune regulation and healthy inflammatory responses. Current research highlights the following nutrients linked to allergy and asthma support, along with food sources to help you incorporate these nutrients through your diet.
| Nutrient | How it Supports Allergies & Asthma | Top Food Sources |
|---|---|---|
| Choline | Choline may reduce asthma symptoms by modulating inflammatory and oxidative stress pathways. Clinical trials show dose-dependent improvements in symptoms and increased symptom-free days in asthma patients. | Top food sources include egg yolks, poultry, fish, fish eggs, liver and other meats, cruciferous vegetables, salmon, peanuts, soybeans, and dairy. |
| CoQ10 | CoQ10 may help control allergic asthma by upregulating Nrf2, a key transcription factor that reduces inflammation and oxidative stress. Asthma patients often have lower plasma CoQ10 levels, and small human trials show improved airflow and reduced corticosteroid requirements with supplementation. | The best sources are oily fish (salmon, mackerel, yellowtail, trout, sardines), organ meats (heart, liver, kidney), beef, chicken, pork, Brassica vegetables, legumes, peanuts, pistachios, walnuts, hazelnuts, and seeds |
| Magnesium | Magnesium supports bronchodilation by influencing calcium dynamics in airway smooth muscle, helping counteract bronchoconstriction. Low magnesium status is more common in people with asthma, and IV magnesium can help treat acute asthma attacks in children and adults. | Major sources include leafy greens, pumpkin seeds, almonds, cashews, fish, legumes, whole grains, cocoa, avocados, spices, and low-fat dairy. |
| Zinc | Zinc influences mast cells, basophils, and T-cell function in allergic responses; low zinc status correlates with higher IgE levels to multiple allergens. Children with higher zinc intake have a significantly lower asthma risk, and supplementation may improve symptoms such as cough, wheezing, and dyspnea. | Top sources include red meat, liver, heart, oysters, eggs, legumes, nuts, and whole grains (with greater bioavailability in animal foods). |
| CLA | CLA exerts anti-inflammatory effects in airway cells by inhibiting proinflammatory cytokines, chemokines, and ICAM-1, and reduces airway hyper-responsiveness in clinical trials of overweight asthmatics. | Best sources include grass-fed beef and lamb, butter and cheese from grass-fed dairy, and other full-fat grass-fed dairy products. |
| SCFAs | SCFAs—especially butyrate, acetate, and propionate—promote immune tolerance by increasing regulatory T and B cell activity and reducing allergic inflammation. Early-life SCFA exposure reduces risk of atopy, food allergy, wheeze, and asthma, and animal studies show SCFAs can reduce asthma susceptibility. | Top food sources include lacto-fermented foods (pickles, sauerkraut, soy sauce, yogurt, Emmental, Gruyere, Swiss, Comté, Parmigiano Reggiano), vinegar, alcohol, and butter/high-fat dairy; most SCFAs are produced by gut bacteria from fiber. |
Nutrients for Allergies & Asthma
Nutrients for Allergies & Asthma explains all the nutrients that matter most for the health of your allergies and managing asthma! This e-book is exclusively available in Patreon!
Plus every month, you’ll gain exclusive and early access to a variety of resources, including a weekly video podcast, a new e-book in a series, nutrient fun factsheet, and more! Sign up now and also get 5 free Nutrivore guides as a welcome gift! Win-win-win!
Benefits of a Food-Based Approach
A nutrient-focused, whole-food approach can play a supportive role in managing many health conditions, especially when paired with healthy lifestyle habits like physical activity and good-quality sleep. A food-based approach to nutrition offers health benefits that go far beyond what supplements can provide. Whole foods deliver a natural balance of nutrients that work synergistically, meaning vitamins, minerals, phytonutrients, healthy fats, carbohydrates and fiber can support each other for better overall health outcomes. Nutrient-dense foods like leafy greens, fruits, legumes, nuts, seeds, and fish are efficient, cost-effective, and widely accessible options that fit easily into a healthy diet and good eating patterns. By choosing whole foods first, you not only support a more balanced diet but also avoid the added costs and potential nutrient insufficiencies that can come with eating highly processed foods and relying solely on supplements to make up the shortfall.
The variety of nutrient-dense foods available across food groups makes it easy to enjoy a satisfying, diverse, and plant-forward (though not solely plant-based) way of eating. Many of these foods provide additional health benefits including antioxidants (which are anti-inflammatory), insoluble fiber for gut health, which in turn supports overall health and wellness. Because whole foods are often more accessible and affordable than supplements, a food-based approach creates a sustainable foundation for long-term well-being.
Nutrivore encourages filling your plate with a wide range of nutrient-rich foods without the need for restrictive rules, making it easy to prevent and support health conditions through the simple power of food. With a Nutrivore approach (maximizing nutrient density across food groups), a nutritious, balanced, and enjoyable way of eating becomes both achievable and flexible for any lifestyle. While it isn’t a replacement for medical care or the advice of a registered dietitian, a balanced, food-first approach can complement your overall strategy for improving many health conditions and support long-term health goals.
