(Allergy) When you have a runny nose… Why are these foods good for you? By Ji Hae-mi (pcraemi@kormedi.com)

The number of people complaining of rhinitis due to poor air quality is increasing. In particular, in spring and early summer, pollen levels exacerbate allergic rhinitis symptoms such as runny nose, stuffy nose, sneezing, and itching. When we inhale allergens, our bodies react by releasing a natural chemical called histamine, triggering an allergic reaction. There is a component that can help alleviate these allergies: quercetin.

Quercetin, found in a variety of foods, is an antioxidant that has been shown in numerous studies to help alleviate allergies. It is a flavonoid known to block enzymes that cause inflammation, such as histamine. For example, a study conducted in Japan on 66 people found that those who took 200 mg of quercetin daily for four weeks experienced a reduction in allergy symptoms, such as itchy eyes, sneezing, and a runny nose, compared to the placebo group.

The British media outlet The Sun has compiled information on foods containing quercetin, which is effective for rhinitis.

△ Dark chocolate Chocolate is rich in quercetin, which can help calm an overactive immune system. However, commercially available chocolate products are often low in cocoa and high in sugar. When choosing chocolate to boost your quercetin intake, it's best to choose dark chocolate with at least 70% cocoa.

 

△ Chamomile tea Chamomile tea, known to aid sleep, can help stop sneezing attacks caused by pollen allergies thanks to the quercetin found in chamomile flowers. To enhance the effect, you can add a tablespoon of propolis, which helps suppress histamine secretion by immune cells. However, be sure to let the tea cool slightly before adding it to boiling water, as this can lose its natural benefits.

 

△ Herb Herbs can also help relieve pollen allergy symptoms. Adding herbs like parsley, dill, cilantro, thyme, and sage to your cooking can enhance flavor and increase your quercetin intake.

 

△ Apple Apples, known for their health benefits due to their rich flavonoid content, can also help alleviate discomfort during pollen season. It's especially beneficial to eat them with the skin on, as the peel contains more antioxidants than the flesh.

 

△ Tomato Quercetin is commonly found in colorful foods, including tomatoes. It's also important to remember that cherry tomatoes are known to have higher quercetin levels than other varieties. When eating tomatoes, eat them raw if possible, or cook them in a way that preserves the nutrients, such as steaming or stir-frying.

 

△ Onion Onions, a staple in many dishes, especially red onions, are rich in quercetin. To maintain their high antioxidant content, it's best to remove as little of the outer layer as possible, which contains the most quercetin.

 

△ Paprika Paprika, a member of the nightshade family, not only adds color to dishes but also helps prevent allergy symptoms during allergy season. Quercetin is known to have a synergistic effect with vitamin C, so eating paprika with vitamin C-rich foods like broccoli or sprouts can further enhance its benefits.

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Quercetin has been shown in several studies to help alleviate allergies.

It is an antioxidant that has been shown to be helpful.

It is abundant in fruits and vegetables such as tomatoes, paprika, onions, and apples.

It is also found in abundance in dark chocolate and chamomile tea.

These are good foods to eat when you have allergic rhinitis.

 

These seem to be better foods for rhinitis.

Take care of the good stuff