Healthy diet to boost immunity: Stay away from monsoon allergies with these foods in your daily diet

What to eat: Include foods rich in magnesium, such as almonds, pumpkin seeds, spinach, dark chocolate, and avocado, in your daily diet. Magnesium plays a pivotal role in immune regulation and inflammation control (Image: Canva)

With the onset of monsoon, battling sneezing fits, itchy eyes, and congestion often signifies allergy season. While these symptoms may be minor inconveniences for some, they can significantly disrupt daily life and pose health risks for many. However, managing allergies may not just be about medications but also about what you eat, according to experts.

Diet plays a crucial role in preventing and managing allergies, says Dr Sangeeta Tiwari, Clinical Nutritionist at Artemis Lite, NFC, New Delhi. Swollen eyes, a runny nose, and persistent itching are not merely morning troubles but clear indicators of allergies, where the body's immune system reacts excessively to substances like pollen, dust, or certain foods. “A balanced diet rich in essential nutrients can greatly reduce the severity and frequency of allergic reactions. This includes avoiding known allergens and incorporating foods that enhance immune function and reduce inflammation. For instance, adding probiotics and omega-3 fatty acids into your diet can improve gut health, which is closely linked to immune function. Making proper dietary choices can significantly improve the lives of allergy sufferers, providing better control over symptoms and health."

Here's how you can strengthen your immunity and protect yourself with nutrient-rich foods:

Probiotics: Probiotics found in fermented foods such as yoghurt and kimchi act as allies in combating allergies. They nurture a healthy gut microbiome, regulate immune responses, and potentially lessen allergic reactions' intensity while promoting your immune balance.

Omega-3 fatty acids: They play a pivotal role in supporting immune function. These essential fats help modulate immune cell activity, mitigate inflammation, and enhance overall immune resilience against allergens and infections. Foods rich in omega-3s include salmon, chia seeds, flaxseeds, and walnuts.

Anti-inflammation: Rich in polyphenols and antioxidants, anti-inflammatory foods such as turmeric, ginger, green leafy vegetables (like spinach and kale), berries (such as blueberries and strawberries), and olive oil combat inflammation, a primary driver of allergic responses. These foods offer natural defense mechanisms that soothe inflammation and promote immune balance, crucial for effectively managing allergy symptoms.

Antioxidants: Vitamin C acts is a potent antioxidant that strengthens immune defenses against allergens. Foods rich in vitamin C, such as oranges, bell peppers, broccoli, kiwi, and strawberries, scavenge free radicals, support cellular health, and help minimise allergic reactions, thus strengthening the body's ability to combat seasonal allergies.

Flavonoids: Quercetin, a flavonoid with anti-inflammatory properties, stabilises immune cells involved in allergic responses. Foods rich in quercetin, such as apples, onions, grapes, capers, and green tea, reduce histamine release, reduce allergy symptoms by curbing inflammation, and enhance immune resilience.

Essential minerals: Magnesium plays a pivotal role in immune regulation and inflammation control. Foods rich in magnesium, such as almonds, pumpkin seeds, spinach, dark chocolate, and avocado, support antioxidant enzyme production, modulate immune cell function, and enhance immune resilience, contributing to reduced allergic reactions and well-being.