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We know a lot about the foods that can cause allergies in us and children (milk, gluten, seafood, etc…) we know very little about those that have the opposite effect. That is, they help to fight allergies.

Zinc, selenium, glutamine, vitamins A, C, D3 and E: they are very effective in preventing allergic conditions that are triggered by an imbalance in the intestinal and immune systems. In other words, great for treating cases of celiac disease, atopic dermatitis and asthma.

Coconut Oil: Powerful antioxidant and anti-inflammatory, it is rich in lauric acid. Monolaurin, generated from lauric acid, acts directly to combat fungi and bacteria, preventing the emergence of recurrent infections. Still, a scientific study published in the International Journal of Dermatology, pointed to the capacity of coconut oil in the treatment of dermatological allergies, as in the example of acnes. When applied to the skin, it can relieve allergic conditions, as it has several antibacterial particles.

Probiotics and prebiotics: recommended by the World Allergy Organization for allergic pregnant women and babies, probiotics – good bacteria that are present in yogurt, cheese, curds and fermented milk – are microorganisms capable of protecting the intestine, where 70% are present of the defense cells. Thus, they also become great allies of immunity. Still, the ideal is to associate probiotics with prebiotic foods (food components that selectively stimulate the proliferation or activity of desirable bacterial populations in the intestine), as in the case of chicory, which contains inulin, and tomatoes, which have lycopene and vitamin C, because, when consumed in the same diet, probiotics and prebiotics work together and further accelerate the production of defense cells. Finally, research indicates that the consumption of probiotics – including live lactobacilli and kefir – significantly reduces symptoms and the emergence of respiratory allergies, as in the case of allergic rhinitis.

Prevention of respiratory allergies mainly involves environmental control, often associated with the continuous use of medications. However, good general health is also essential to ward off attacks, alleviate their symptoms and avoid complications.

And, as you know, having good health depends on a balanced diet. This is no different when it comes to preventing allergic rhinitis and asthma, but there are some foods that excel in this task.

Citrus fruits

When we talk about citrus fruits, orange, lemon and tangerine immediately come to mind, but this group has other representatives that help us fight respiratory allergies, such as acerola, pineapple, kiwi, strawberry and passion fruit.

orange juice foods that prevent respiratory allergies

The secret is in vitamin C and antioxidants, which strengthen the immune system and make it difficult for colds and flu to develop after a rhinitis crisis, for example.

Pineapple also stands out for having bromelain, a substance with anti-inflammatory properties that soothes the nasal mucosa and reduces congestion.

dark green leafy vegetables

Famous for their high nutritional value, dark green leafy vegetables such as watercress, broccoli, kale, spinach and arugula are rich in chlorophyll, a pigment that also has antioxidant properties.

In addition, these vegetables are rich in vitamin C, selenium, copper, zinc and phosphorus, which boost the immune system. Broccoli still stands out for containing kaempferol, a flavonol that reduces the impact of substances linked to allergic reactions.

Yellow and orange fruits and vegetables

Yellow and orange fruits and vegetables, such as acerola, apricot, nectarine, mango, pumpkin, sweet potato and carrot, are rich in beta-carotene, a pigment with antioxidant properties that is a precursor of vitamin A.

Again, these foods contribute to the health of the defense cells, helping them to fight microorganisms that can take advantage of respiratory allergies to cause illness.

As the airways are more sensitized in an allergic condition and nasal secretion tends to accumulate, creating an environment conducive to complications such as sinusitis, garlic and onion are good allies to strengthen the immune system.


The presence of this root in so many medicines for the relief of flu, colds and sore throats is no coincidence, as ginger offers anti-inflammatory and antioxidant properties that help to calm the irritation of the mucous membranes in respiratory allergies.

In addition, this spicy-tasting spice has an astringent and expectorant action, facilitating the elimination of nasal secretions, and also has a bactericidal effect, which helps our body to prevent the entry of harmful bacteria.

Be sure to see: Household cleaning – 09 tips for allergy sufferers.


Like ginger, honey is another very common ingredient in medications to alleviate cold and flu symptoms. Its effects are also similar to those of the root: honey facilitates mucus expectoration and has anti-inflammatory properties.

Furthermore, this food has bactericidal and fungicidal action, which helps to prevent the proliferation of disease-causing microorganisms, especially in the nasal cavities, which are full of secretion.

fatty fish

Fish like salmon, tuna, sardines and herring, known as fatty fish, are rich in omega 3, a fatty acid famous for protecting the health of the brain, heart and blood vessels.

This is because omega 3 is a powerful anti-inflammatory, an effect that also helps prevent and alleviate respiratory allergies, especially in chronic cases such as rhinitis and asthma.

salmon in the dish foods that prevent respiratory allergies


Like fatty fish, flaxseed is rich in omega 3 – and also offers good doses of vitamin C, E and the B complex, essential for the proper functioning of the immune system and the body as a whole.

In addition, flaxseed contains a high concentration of selenium, a mineral associated with the prevention and alleviation of symptoms of allergic rhinitis, especially the seasonal one.


Recommend water intake may sound cliché, but it is really important in combating respiratory allergies as it lubricates mucous membranes and fluidizes secretions, facilitating their elimination.

If you have difficulty drinking pure water, natural teas can also help, as they contain flavonoids that help to alleviate the symptoms of rhinitis.



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