If you’re one of the millions of Americans who suffer from spring allergies, did you know that a diet high in allergy superfoods can help? “It’s no secret that proper diet is the key to maintaining optimal health,” said dietitian Kate Kinne, RD, in an interview with Swedish Hospital. “Adopting good eating habits can definitely have a positive impact on how seasonal allergies affect you for this reason.”

According to the hospital, there are four “allergy superfoods” for those who have spring allergies:

  • Tropical Fruits: They are “high in Vitamin C and bromelain—a chemical that can help relieve asthma,” notes the hospital
  • Fatty Fish: “Full of omega-3 fatty acids that have been proven to greatly lessen allergy symptoms.”
  • Onions: “Have quercetin, a natural chemical that reduces the body’s natural reaction to histamine.”
  • Local Honey: “Contains pollen. In low doses taken throughout the year, consuming honey can help individuals grow immunity to the effects of seasonal allergies.”

Get started with the following three recipes incorporating these allergy superfoods, and eat your way to fewer spring allergy symptoms!

BREAKFAST: Tropical Honey Smoothie

Pineapple is one of the best sources of bromelain, and has numerous other health benefits. For example, it’s loaded with vitamin C, manganese and other vitamins and minerals. It’s also high in phenolic compounds and flavonoids that may help protect against a wide range of diseases, such as heart disease.

Besides pineapple, this smoothie also combines other allergy superfoods, such as bananas, mango, and local organic honey.

3/4 cup pineapple juice, chilled
1/2 cup full-fat coconut milk
1 large banana, frozen
1 cup frozen mango
1 cup frozen pineapple
1 tbsp local organic honey

Add all ingredients to a blender and blend until creamy. Enjoy!


LUNCH: Fresh Greek Salad

This deliciously tangy salad will leave you feeling refreshed with its crisp flavors and crunchy texture. As for allergy superfoods, not only does it have onions — which we highlighted above at the start of this recipe guide — but also vitamin C-rich veggies like tomatoes. Meanwhile, the homemade dressing elevates this quick and easy lunch to gourmet status. While the dressing takes only a few seconds to make, its complex flavors will tickle your taste buds.

1/4 cup extra-virgin olive oil
4 tbsp red wine vinegar
1 garlic clove, crushed
1 tsp dried oregano
1/2 tsp grainy Dijon mustard
1/2 tsp sea salt
1/2 tsp ground black pepper

1 cucumber, quartered and sliced into 1/2-inch pieces
1 green bell pepper, chopped into 1/2-inch pieces
2 cups cherry tomatoes, cut into halves
5-6 oz. feta cheese, crumbled
1/2 cup thinly sliced red onion
1/2 cup pitted Kalamata olives
1/3 cup fresh mint leaves

Pour all the dressing ingredients into a Mason jar or similar container with a lid, and give it a good shake to mix the ingredients well. Set aside.

Add all the salad ingredients to a large bowl. Drizzle with dressing and mix lightly. Enjoy!


DINNER: French Baked Salmon

Rounding out this day full of allergy superfoods, we’ve got this French-inspired baked salmon. Salmon is undoubtedly one of the best dietary sources of omega-3s to help you manage the inflammation and histamine reactions related to spring allergies. In just 25 minutes, you’ll have a delicious dinner with rich, moist salmon delicately seasoned with herbs de Provence (a French and Mediterranean seasoning comprised of thyme, fennel seed, lavender, and other herbs).

Four 6-oz. salmon fillets
4 tbsp olive oil or avocado oil
1 tsp sea salt
1/2 tsp ground black pepper
2 garlic cloves, crushed or minced
1 tsp herbs de provence
1 lemon, ideally organic

Preheat your oven to 400 degrees Fahrenheit.

While your oven is heating up, lightly oil your baking pan and place the salmon fillets on it (skin side facing down).

In a bowl, combine the olive/avocado oil, minced garlic, herbs de Provence, and juice from half of your lemon.

Sprinkle the salmon with salt and pepper, then drizzle with the seasoned oil mix.

Slice the rest of your lemon into thin slices and place one or two slices on top of each salmon fillet.

Bake for 15 minutes or until the salmon is flaky. Enjoy with your leftover Greek salad, or a warm side like quinoa or wild rice.