25 foods that will help you fight allergies

Woman Blowing Nose

In recent years, the rates of respiratory allergies among United States citizens have been higher than any other allergy type. Though many attribute this prevalence to the “hygiene hypothesis” — the idea that keeping children too clean can increase their risk for later illnesses — others blame antibiotics and obesity.

Whatever the cause, allergies are here to stay, at least for the foreseeable future. However, increasing amounts of scientific evidence support the use of certain natural remedies for allergies.

Vitamins C, D and E have been show to boost the immune system and decrease the severity of allergic symptoms. By looking at the content of these vitamins in various foods, the experts at HealthGrove created an allergy-fighting index that weighs these vitamins at 20 percent, 40 percent, and 40 percent, respectively, on a scale of 0 to 100. Vitamin C is weighted less because it is much more common. Since you are more likely to find foods with over 100 percent your daily value, we wanted to give the rarer vitamins more weight. Using data from the ESHA nutrition database, they found the 25 highest ranking allergy-fighting foods.

Note: If the USDA does not provide values for certain nutrients, HealthGrove does not calculate the Nutrient Score of a food.

#25. Pea Pods

 

Allergy-Fighting Index: 77.79
Calories per Serving: 34
Serving Size: 0.5 cup (80 grams)
Good Source of: Vitamin C (63.9% Daily Value)

#24. Grapefruit

 

Allergy-Fighting Index: 78.4
Calories per Serving: 46
Serving Size: 0.5 cup (124.5 grams)
Good Source of: Vitamin C (70.3% DV)

#23. Sweet Potatoes

 

Allergy-Fighting Index: 78.41
Calories per Serving: 162
Serving Size: 1.0 large (180 grams)
Good Source of: Vitamin C (58.8% DV)

#22. Kale

 

Allergy-Fighting Index: 78.78
Calories per Serving: 32
Serving Size: 4.0 ounces (113.4 grams)
Good Source of: Vitamin C (74.3% DV)

#21. Tilapia

 

Allergy-Fighting Index: 78.86
Calories per Serving: 109
Serving Size: 4.0 ounces (113.4 grams)
Good Source of: Vitamin D (35.2% DV)

#20. Lemon

 

Allergy-Fighting Index: 78.93
Calories per Serving: 24
Serving Size: 1.0 each (84 grams)
Good Source of: Vitamin C (74.2% DV)

#19. Collard Greens

 

Allergy-Fighting Index: 78.95
Calories per Serving: 37
Serving Size: 4.0 ounces (113.4 grams)
Good Source of: Vitamin C (75.6% DV)

#18. Broccoli

 

Allergy-Fighting Index: 79.81
Calories per Serving: 20
Serving Size: 0.5 cup (78 grams)
Good Source of: Vitamin C (73.3% DV)

#17. Trout

 

Allergy-Fighting Index: 80.72
Calories per Serving: 168
Serving Size: 4.0 ounces (113.4 grams)
Good Source of: Vitamin D (43.9% DV)

#16. Butternut Squash

 

Allergy-Fighting Index: 81.41
Calories per Serving: 194
Serving Size: 1.0 package (340.2 grams)
Good Source of: Vitamin C (35.2% DV)

#15. Red Raspberries

 

Allergy-Fighting Index: 81.48
Calories per Serving: 293
Serving Size: 1.0 package (284 grams)
Good Source of: Vitamin C (78.1% DV)

#14. Almonds

 

Allergy-Fighting Index: 81.75
Calories per Serving: 238
Serving Size: 0.25 cup (39.25 grams)
Good Source of: Vitamin E (50.63% DV)

#13. Pacific Halibut

 

Allergy-Fighting Index: 82.94
Calories per Serving: 103
Serving Size: 4.0 ounces (113.4 grams)
Good Source of: Vitamin D (53.9% DV)

#12. Sunflower Seeds

 

Allergy-Fighting Index: 83.62
Calories per Serving: 204
Serving Size: 0.25 cup (35 grams)
Good Source of: Vitamin E (61.14% DV)

#11. Sea Bass

 

Allergy-Fighting Index: 84.69
Calories per Serving: 110
Serving Size: 4.0 ounces (113.4 grams)
Good Source of: Vitamin D (64.1% DV)

#10. Strawberries

 

Allergy-Fighting Index: 84.94
Calories per Serving: 45
Serving Size: 20.0 each (140 grams)
Good Source of: Vitamin C (137.2% DV)

#9. Asparagus

 

Allergy-Fighting Index: 85.77
Calories per Serving: 53
Serving Size: 1.0 package (293 grams)
Good Source of: Vitamin C (119.2% DV)

#8. Portobello Mushrooms

 

Allergy-Fighting Index: 87.66
Calories per Serving: 18
Serving Size: 1.0 each (84 grams)
Good Source of: Vitamin D (93.7% DV)

#7. Spinach

 

Allergy-Fighting Index: 87.78
Calories per Serving: 65
Serving Size: 1.0 package (283.5 grams)
Good Source of: Vitamin C (132.8% DV)

#6. Orange

 

Allergy-Fighting Index: 88.33
Calories per Serving: 107
Serving Size: 1.0 cup (170 grams)
Good Source of: Vitamin C (201.2% DV)

#5. Red Bell Pepper

 

Allergy-Fighting Index: 89.19
Calories per Serving: 19
Serving Size: 1.0 each (73 grams)
Good Source of: Vitamin C (208.1% DV)

#4. Mango

 

Allergy-Fighting Index: 89.77
Calories per Serving: 202
Serving Size: 1.0 each (336 grams)
Good Source of: Vitamin C (203.8% DV)

#3. Sockeye Salmon

 

Allergy-Fighting Index: 90.81
Calories per Serving: 161
Serving Size: 4.0 ounces (113.4 grams)
Good Source of: Vitamin D (125% DV)

#2. Brussels Sprouts

 

Allergy-Fighting Index: 93.64
Calories per Serving: 116
Serving Size: 1.0 package (283.5 grams)
Good Source of: Vitamin C (350.1% DV)

#1. Cod Liver Fish Oil

 

Allergy-Fighting Index: 100
Calories per Serving: 123
Serving Size: 1.0 tablespoon (13.6 grams)
Good Source of: Vitamin D (340% DV)

Note: Because of its extremely high vitamin D content, cod liver oil has been researched as a natural remedy for allergies of its own and is generally taken in capsule form. However, consult a doctor before adding supplements to your diet.

Research These Foods on HealthGrove