We saw previously that there are a few different types of cells involved in allergic reactions and that histamine is the main chemical driver of allergic reactions. In preventing allergies, we look at Th1 and Th2 balance, managing histamine, and mast cell stabilization. In this post we will focus on the Th1 and Th2 balance and natural antihistamines.
Nutrients for Preventing Allergies
There are four main nutrients associated with a well balanced immune system, specifically Th1 and Th2 balance. Adequate status is associated with a better regulated immune system. Low levels are associated with allergy like symptoms including asthma, eczema, etc. These nutrients are iron, zinc, vitamin A, and vitamin D. Below, you will see good food sources of these nutrients. There are many more, but this can get you started.
•Iron-oysters, beans and lentils, liver, tofu, spinach. Vitamin C helps absorption.
•Zinc-oysters, meat, oats, pumpkin seeds
•Vitamin A-beef liver, sweet potato, spinach, carrots, sweet peppers.
•Vitamin D-sunlight, fish, mushrooms
Natural Antihistamines
The following foods and spices contain nutrients and phytonutrients that help with histamine management and/or are mast cell stabilizers. Incorporating these foods into your regular diet may help with managing allergies. Of course, if you are allergic or sensitive to any of these foods, do not eat them.
•Apples-quercetin
•Watercress-inhibits histamine release from mast cells
•Onions-stabilizes mast cells/may lower histamine in blood
•Broccoli-vitamin C and liver support
•Peaches-inhibit mast cell release of histamine
•Pomegranate-mast cell stabilizer
•Sweet Potato-antihistamine
•Thyme-inhibits anaphylaxis
•Parsley-prevent histamine release
•Turmeric-stabilizes mast cells/inhibits histamine release
•Ginger-Inhibits allergic reactions/mast cell stabilizer
•Peppermint-antihistamine
•Stinging Nettle (tea)-antihistamine/mast cell stabilizer
•Tarragon-mast cell stabilizer/antihistamine
•Fennel-antihistamine
Need help figuring out how to include these nutrients or foods into your eating plan?At Integrated Harmonies, we are here to help. Click here to book your first session. It may even be covered by your insurance!
I am not a doctor. The information contained on this Website are for educational and informational purposes only. The information contained on this Website and the resources available for download through this Website is not intended as, and shall not be understood or construed medical or health advice.
•Patel RH, Mohiuddin SS. Biochemistry, Histamine. In: StatPearls. Treasure Island (FL): StatPearls Publishing; May 1, 2023.
•Peroni DG, Hufnagl K, Comberiati P, Roth-Walter F. Lack of iron, zinc, and vitamins as a contributor to the etiology of atopic diseases. Front Nutr. 2023;9:1032481. Published 2023 Jan 9. doi:10.3389/fnut.2022.1032481
•Bakhshaee M, Mohammad Pour AH, Esmaeili M, et al. Efficacy of Supportive Therapy of Allergic Rhinitis by Stinging Nettle (Urtica dioica) root extract: a Randomized, Double-Blind, Placebo- Controlled, Clinical Trial. Iran J Pharm Res. 2017;16(Suppl):112-118.
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•Gasmi A, Shanaida M, Oleshchuk O, et al. Natural Ingredients to Improve Immunity. Pharmaceuticals (Basel). 2023;16(4):528. Published 2023 Apr 1. doi:10.3390/ph16040528
•https://www.allergyeasy.com/_pdfs/allergenic-cross-reactivity.pdf
•https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
•https://ods.od.nih.gov/factsheets/iron-HealthProfessional/
•https://ods.od.nih.gov/factsheets/zinc-HealthProfessional/
•https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
•Foodsforbetterhealth.com
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