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Quercetin is an antioxidant that has been shown in several studies to help alleviate allergies.
It's abundant in fruits and vegetables like tomatoes, paprika, onions, and apples, and is also found in high amounts in dark chocolate and chamomile tea. These are good foods to eat when suffering from allergic rhinitis. [Photo = Getty Images Bank] © Provided by: Comedy.com
Especially in spring and early summer, pollen can exacerbate allergic rhinitis symptoms like 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's 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 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 production 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 alleviate 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 preserve 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 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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Yesterday's blood vessel juice too
Paprika tomato is coming out
Even for rhinitis
Tomatoes and paprika help
It's good for your health to eat healthy vegetables from time to time.