When you have a runny nose due to allergies... 'Eating these foods' is beneficial, and here's why.

The number of people complaining of rhinitis due to deteriorating air quality is increasing. Especially in spring and early summer, pollen dispersal worsens allergy rhinitis symptoms such as runny nose, nasal congestion, sneezing, and itching. When allergenic substances are inhaled, our body reacts by releasing a natural chemical called histamine, triggering an allergic response. There is a component that helps alleviate allergies. That is quercetin.

Quercetin, which can be found in various foods, is an antioxidant compound that has been shown through numerous studies to help alleviate allergies. As a type of flavonoid, it is known to block enzymes that cause inflammation, such as histamine. For example, a study conducted in Japan with 66 participants found that the group taking 200mg of quercetin daily for four weeks experienced a reduction in allergy symptoms such as eye itching, sneezing, and runny nose compared to the placebo group.

The Sun, a British media outlet, summarized the foods containing quercetin, which is effective for rhinitis.

△ Dark Chocolate = Chocolate contains abundant quercetin, which can help soothe an overreactive immune system. However, commercially available chocolate products often have low cocoa content and high sugar content. When choosing chocolate to increase quercetin intake, it is recommended to select dark chocolate with a cocoa content of 70% or higher.

△ 캐모마일 차 = 숙면에 도움이 된다고 알려진 캐모마일 차는 캐모마일 꽃에 들어있는 퀘르세틴 덕분에 꽃가루 알레르기로 인한 재채기 발작을 멈추게 하는 데 도움을 줄 수 있다. 효과를 높이려면 프로폴리스 한 스푼을 추가해도 좋다. 프로폴리스는 면역세포의 히스타민 분비를 억제하는 데 도움을 준다. 단, 끓는 물에 바로 넣을 경우 천연 효능을 잃을 수 있으므로 차를 약간 식힌 후에 넣도록 한다.

△ Herbs = Herbs also help alleviate pollen allergy symptoms. Adding herbs such as parsley, dill, cilantro, thyme, and sage to your dishes can enhance flavor while increasing quercetin intake.

Apple = Apples, known for their health benefits due to abundant flavonoids, also help alleviate uncomfortable symptoms during the pollen season. In particular, since the skin contains more antioxidants than the flesh, it is better to eat it with the skin on.

△ Tomato = Quercetin is commonly found in foods with rich colors, and one of them is tomato. Remember that cherry tomatoes are known to have higher quercetin content compared to other varieties. When eating, try to consume them raw if possible, or cook them by steaming or stir-frying to preserve the nutrients as much as possible.

△ Onion = The onion, which is a fundamental ingredient in many dishes, especially contains a rich amount of quercetin in red onions. To maintain high antioxidant properties, it is best to peel as little of the outer skin as possible, as it contains the most quercetin.

△ Paprika = Belonging to the nightshade family, paprika 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 consuming paprika together with vitamin C-rich foods like broccoli or sprouts can enhance its benefits.