Millions of people all over the world suffer from hay fever, which is an allergy to pollen resulting in irritating symptoms like a runny nose and watering eyes.
It's often unavoidable as the weather gets warmer, with plenty of people stocking up on antihistamines in preparation for the higher levels of pollen in the air.
But if your hay fever is particularly bad or the pollen count has skyrocketed, you might find that medications don't do enough to keep your symptoms under control.
Thankfully, there are a few dietary changes you can make that may help to alleviate your hay fever symptoms and leave you breathing easier all summer.
Vitamin expert Sarah Hastings, from vitamin and supplement brand Chewwies has named five foods rich in vitamins and nutrients that may help to protect your body from the inside, as reported by the Mirror.
Root vegetables
A common nutrient source amongst food lovers is the root vegetable, as they're rich in carbs and part of a healthy diet.
Sarah said: "Root vegetables are packed full of the essential vitamins and minerals that you need to help reduce inflammation in the body. Inflammation is a huge contributor to hay fever symptoms, so incorporating more root vegetables into your diet can be incredibly beneficial."
Sweet potatoes, carrots and beetroots are ideal for hay fever as they are "all high in antioxidants" which tackle inflammations andreduce symptoms.
"You can easily add these as a side to main meals alongside your protein of choice. They’re also full of fibre which is a fantastic added bonus for your gut health," added Sarah.
Citrus fruits
Oranges, lemons, grapefruit and limes are all known for being full of healthy vitamins and minerals, boosting skin health, gut health and also fighting hay fever symptoms.
"Citrus fruits like oranges, lemons, and grapefruits are well-known for their high vitamin C content and are great for helping with hay fever relief," explained the expert.
"Vitamin C is an extremely powerful antioxidant that helps to boost the immune system and reduce inflammation in the body.
"By consuming more citrus fruits during hay fever season, you can help to strengthen your immune system and reduce the severity of your symptoms. Try snacking on these throughout the day, instead of sugary or processed snacks."
Ginger
This ingredient has been used in Indian and Chinese medicine for centuries and it's not hard to see why.
Ginger is a "powerful anti-inflammatory" and has been used to treat a wide variety of health concerns across the years, including allergies.
Sarah said: "By incorporating more ginger into your diet, you can help to reduce inflammation in the body and alleviate hay fever symptoms. I recommend drinking hot ginger tea as an effective way to get this into your system.
"You can also add ginger as a seasoning to fish or even to dress a salad!"
Kale
If you're a fan of leafy greens, try having kale with your meals as it can help to fight hay fever.
Sarah explained: "Kale is a fantastic leafy green vegetable full of nutrients that can help reduce hay fever symptoms. It contains carotenoids like beta-carotene and lutein, which have been shown to fight inflammation and hinder the release of histamine in the body."
Stopping histamine is key in fighting hay fever as it is a chemical released during an allergic reaction and responsible for many of the symptoms such as itching, sneezing and a runny nose - think of kale as a natural anti-histamine.
"You can easily create delicious summery kale salads, add kale to your scrambled eggs in the morning, or even throw some in the blender with other greens to create a healthy smoothie."
Salmon
The final ingredient that helps to fight hay fever is salmon. This is packed full of omega-3 fatty acids which reduce inflammation in the body.
"Omega-3 fatty acids block the production of inflammatory compounds which is a great help during allergy season," said Sarah.
"By eating more salmon, you can help to reduce inflammation in the body and relieve hay fever symptoms. A delicious protein, you can easily add salmon to a salad, or a noodle or rice dish."
These foods could help you avoid tablets that might make you drowsy while adding lots of all round healthy nutrients to your diet - a win win for allergy sufferers.
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