It will be the beginning of winter in a few days, so people with allergies should pay attention!
The weather has gradually turned colder these days, and allergic rhinitis and skin allergies have also quietly reported. The editor has had a runny nose and cough several times today. How can I improve or alleviate these allergy symptoms? Lexie Zhang Yizhen, a nutritionist from the Good Food Course, compiled 9 anti-allergy nutrients + 2 major health foods for you to know!
9 Best Anti-Allergy Nutrition
According to a 2023 article in the journal “Nutrients”, diet has a great relationship with allergies. Among them, high calories, high saturated fatty acids, omega-6 fatty acids, low vegetable and fruit intake, high processed foods, and low vitamin ADE and zinc iron will increase asthma. And the risk of allergic rhinitis, and taking in enough dietary fiber and some micronutrients can reduce menstrual symptoms or reduce the risk!
It can maintain the integrity of skin and mucous membranes, help reduce the invasion of foreign objects, and can also stimulate regulatory T cells to help maintain the body’s immune tolerance to allergens.
Food to eat: Pork liver, pumpkin, sweet potatoes, carrots.
It has the function of regulating immunity. Adequate vitamin D can reduce the risk of allergic rhinitis and the severity of odor dermatitis.
Dietary options: eggs, salmon, eel, fortified milk, and sun-dried shiitake mushrooms.
It has anti-inflammatory effects. In animal experiments, it was found that giving vitamin E can reduce histamine by 78% and relieve the symptoms of allergic rhinitis and asthma.
Food to eat: Nuts and seeds (sunflower seeds, black sesame seeds, peanuts, almonds), avocados, and whole grains.
Zinc supplementation can help reduce inflammation in the body and help the differentiation of regulatory T cells. Zinc deficiency can increase the risk of allergic diseases.
Food to eat: oysters, beef, pumpkin seeds.
In addition to being related to hematopoiesis, iron is also needed in immune cells to maintain their activation state.
Dietary options: pig blood, clams, red amaranth, and pork liver.
Dietary fiber can prevent allergic problems such as allergic asthma and odor dermatitis through short-chain fatty acids (such as butyric acid) produced by intestinal bacteria.
Food to eat: black fungus, spinach, sweet potato leaves, shiitake mushrooms, kelp, and green peppers.
Omega-3 fatty acids
Omega-3 fatty acids have a certain protective effect on allergic diseases. Supplementing omega-3 fatty acids can help improve the skin barrier function, reduce the symptoms of allergic rhinitis, and also alleviate some skin itching problems.
Food to eat: Mackerel, saury, flaxseed oil, walnuts.
Naringenin, mainly found in citrus peels, can inhibit TSLP (a cytokine that induces allergic inflammation), thereby preventing allergic diseases.
Food to eat: Willows, oranges, grapefruit.
It can reduce the inflammatory response, reduce IgE and Th2-related cytokines in serum, reduce inflammatory infiltration and allergic rhinitis symptoms.
Food to eat: onions, green peppers, asparagus, berries (cranberries, blueberries).
1. Fish oil:Rich in omega-3 fatty acids, these fats will be metabolized in the body into prostaglandins and leukotrienes that have specific anti-inflammatory and allergy-reducing effects, helping us improve allergy symptoms!
2. Probiotics:Good intestinal bacteria can also create a good physique. Some strains have the effect of allergy regulation. In addition to specific probiotics and yogurt (total lactic acid bacteria) that have been approved by the Food and Drug Administration to assist in regulating allergies, you can also observe Do some probiotics used for daily health care have body-adjusting effects such as Lactobacillus paracasei?
[This article was authorized to be published by the Good Food Course. The original title:[#一图UnderstandEating]Improve seasonal allergies! Diet + health care: eat like this]
Editor in charge: Gu Zihuan