Prevent hay fever through your diet! Effective nutrients and recipe examples

This book introduces foods containing nutrients that are effective against hay fever, and includes specific recipe examples. Symptoms can be alleviated by incorporating ingredients that have antioxidant properties and improve immunity. (Evidence: Symptom reduction due to antioxidant properties and improved immunity)

Causes of hay fever and factors that worsen symptoms

Hay fever is an allergic rhinitis caused by pollen from trees such as cedar and cypress. It causes a variety of unpleasant symptoms, including sneezing, runny nose, and nasal congestion, as well as itchy, watery eyes and headaches. It is believed that the worsening of these symptoms is related to oxidative stress in the body and a weakened immune system.

Nutrients that are effective against hay fever

1. Vitamin C

Vitamin C, a powerful antioxidant, is expected to reduce the oxidative stress in the body caused by pollen. It also helps improve immune function. It is found in high amounts in citrus fruits, strawberries, broccoli, etc.

2. Vitamin E

Vitamin E is also a nutrient with excellent antioxidant properties. It protects cell membranes and suppresses inflammatory responses. It is found in high amounts in nuts, avocados, spinach, etc.

3. Beta-carotene

Beta-carotene, which is converted into vitamin A in the body, protects mucous membranes and helps improve immune function. It is found in large amounts in carrots, pumpkins, spinach, etc.

4. Flavonoids

Flavonoids, which have antioxidant properties, are thought to have the effect of suppressing allergic reactions. They are found in abundance in blueberries, red wine, onions, etc.

5. Omega-3 fatty acids

Omega-3 fatty acids, which have anti-inflammatory properties, may help relieve allergy symptoms. They are found in abundance in oily fish (such as mackerel, sardines, and tuna), flaxseed oil, and perilla oil.

Specific recipe examples

Easy! Vitamin C-rich salad

material: Lettuce, tomato, cucumber, orange, broccoli, dressing

Instructions: Wash the ingredients, cut them into bite-sized pieces, mix them together, and top with your favorite dressing.

Great antioxidant effect! Sautéed salmon and vegetables

material: Salmon, broccoli, carrots, olive oil, salt and pepper

Instructions: Stir-fry the vegetables, grill the salmon, and season with salt and pepper.

Boost your immunity! Mushroom and chicken soup

material: Chicken breast, shimeji mushrooms, enoki mushrooms, green onions, dashi stock, soy sauce, salt

Instructions: Simmer the chicken in the stock, add the mushrooms and green onions, and simmer. Season with soy sauce and salt.

summary

To alleviate the symptoms of hay fever, it is important to actively consume nutrients that have antioxidant properties and are effective in boosting your immune system. Try to maintain a balanced diet using the recipes we've introduced. However, if your symptoms are severe, consult a doctor.