With the change in season right around the corner, it’s time to start optimising your health before allergy season hits! Preparing your body with the right nutrients can make all the difference in how well you handle the change. From fighting inflammation to supporting immune function, incorporating key vitamins and minerals into your routine can help keep pesky allergy symptoms at bay.
Here are our top 5 nutrients for prepping your immune system this spring:
1. Vitamin C
Vitamin C is renowned for its antioxidant properties and its role in immune system support. It helps stabilise mast cells, which are involved in the release of histamine—a key player in allergic reactions. Great sources of vitamin C rich foods include fresh citrus fruits, kiwis, strawberries, camu camu and capsicums.
2. Omega-3 Fatty Acids
Omega-3 fatty acids, primarily found in fatty fish (such as salmon and mackerel), avocado, walnuts and flaxseeds, are known for their anti-inflammatory properties. They play a crucial role in modulating the body's inflammatory response, which can help alleviate the inflammation associated with allergic reactions.
3. Quercetin
Quercetin contains potent anti-inflammatory and antioxidant effects. It stabilises mast cells and inhibits the release of histamine, reducing the intensity of allergic symptoms. Commonly found in foods like apples, onions, and green tea - adding in quercetin rich foods daily can assist in supporting immune health!
4. Vitamin D
Vitamin D plays a crucial role in modulating immune responses. It helps regulate the production of cytokines and enhances the function of regulatory T cells, which can help in reducing allergy symptoms. Low levels of vitamin D are associated with an increased risk of allergy symptoms. Aim for 15 minutes of safe sun exposure daily.
5. Zinc
Zinc is a vital nutrient for maintaining immune health. It provides anti-inflammatory effects that can help reduce inflammation associated with allergic reactions. Zinc also supports healthy mucosal membranes, such as those in the nasal passages. Food sources of zinc include pumpkin seeds, legumes, red meats, oysters and quinoa.
Increasing the intake of these nutrients through diet and lifestyle is a great way to start supporting your immune system! Supplements may be needed at times, especially when allergy symptoms start to disrupt your day to day life. Always speak to your naturopath before starting any kind of supplement to ensure you are taking the right form and dosage for your needs. Book in for a consult with one of our naturopaths today to get started!
