25 foods that will help you fight allergies



In recent years, the rates of respiratory allergies among United States citizens have been higher than any other allergy type. Though many attribute this prevalence to the “hygiene hypothesis” — the idea that keeping children too clean can increase their risk for later illnesses — others blame antibiotics and obesity.

Whatever the cause, allergies are here to stay, at least for the foreseeable future. However, increasing amounts of scientific evidence support the use of certain natural remedies for allergies.

Vitamins C, D and E have been show to boost the immune system and decrease the severity of allergic symptoms. By looking at the content of these vitamins in various foods, the experts at HealthGrove created an allergy-fighting index that weighs these vitamins at 20 percent, 40 percent, and 40 percent, respectively, on a scale of 0 to 100. Vitamin C is weighted less because it is much more common. Since you are more likely to find foods with over 100 percent your daily value, we wanted to give the rarer vitamins more weight. Using data from the ESHA nutrition database, they found the 25 highest ranking allergy-fighting foods.

Note: If the USDA does not provide values for certain nutrients, HealthGrove does not calculate the Nutrient Score of a food.

#25. Pea Pods


 



Allergy-Fighting Index: 77.79
Calories per Serving: 34
Serving Size: 0.5 cup (80 grams)
Good Source of: Vitamin C (63.9% Daily Value)

#24. Grapefruit


 



Allergy-Fighting Index: 78.4
Calories per Serving: 46
Serving Size: 0.5 cup (124.5 grams)
Good Source of: Vitamin C (70.3% DV)

#23. Sweet Potatoes


 



Allergy-Fighting Index: 78.41
Calories per Serving: 162
Serving Size: 1.0 large (180 grams)
Good Source of: Vitamin C (58.8% DV)

#22. Kale


 



Allergy-Fighting Index: 78.78
Calories per Serving: 32
Serving Size: 4.0 ounces (113.4 grams)
Good Source of: Vitamin C (74.3% DV)

#21. Tilapia


 



Allergy-Fighting Index: 78.86
Calories per Serving: 109
Serving Size: 4.0 ounces (113.4 grams)
Good Source of: Vitamin D (35.2% DV)

#20. Lemon


 



Allergy-Fighting Index: 78.93
Calories per Serving: 24
Serving Size: 1.0 each (84 grams)
Good Source of: Vitamin C (74.2% DV)

#19. Collard Greens


 



Allergy-Fighting Index: 78.95
Calories per Serving: 37
Serving Size: 4.0 ounces (113.4 grams)
Good Source of: Vitamin C (75.6% DV)

#18. Broccoli


 



Allergy-Fighting Index: 79.81
Calories per Serving: 20
Serving Size: 0.5 cup (78 grams)
Good Source of: Vitamin C (73.3% DV)

#17. Trout


 



Allergy-Fighting Index: 80.72
Calories per Serving: 168
Serving Size: 4.0 ounces (113.4 grams)
Good Source of: Vitamin D (43.9% DV)

#16. Butternut Squash


 



Allergy-Fighting Index: 81.41
Calories per Serving: 194
Serving Size: 1.0 package (340.2 grams)
Good Source of: Vitamin C (35.2% DV)

#15. Red Raspberries


 



Allergy-Fighting Index: 81.48
Calories per Serving: 293
Serving Size: 1.0 package (284 grams)
Good Source of: Vitamin C (78.1% DV)

#14. Almonds


 



Allergy-Fighting Index: 81.75
Calories per Serving: 238
Serving Size: 0.25 cup (39.25 grams)
Good Source of: Vitamin E (50.63% DV)

#13. Pacific Halibut


 



Allergy-Fighting Index: 82.94
Calories per Serving: 103
Serving Size: 4.0 ounces (113.4 grams)
Good Source of: Vitamin D (53.9% DV)

#12. Sunflower Seeds


 



Allergy-Fighting Index: 83.62
Calories per Serving: 204
Serving Size: 0.25 cup (35 grams)
Good Source of: Vitamin E (61.14% DV)

#11. Sea Bass


 



Allergy-Fighting Index: 84.69
Calories per Serving: 110
Serving Size: 4.0 ounces (113.4 grams)
Good Source of: Vitamin D (64.1% DV)

#10. Strawberries


 



Allergy-Fighting Index: 84.94
Calories per Serving: 45
Serving Size: 20.0 each (140 grams)
Good Source of: Vitamin C (137.2% DV)

#9. Asparagus


 



Allergy-Fighting Index: 85.77
Calories per Serving: 53
Serving Size: 1.0 package (293 grams)
Good Source of: Vitamin C (119.2% DV)

#8. Portobello Mushrooms


 



Allergy-Fighting Index: 87.66
Calories per Serving: 18
Serving Size: 1.0 each (84 grams)
Good Source of: Vitamin D (93.7% DV)

#7. Spinach


 



Allergy-Fighting Index: 87.78
Calories per Serving: 65
Serving Size: 1.0 package (283.5 grams)
Good Source of: Vitamin C (132.8% DV)

#6. Orange


 



Allergy-Fighting Index: 88.33
Calories per Serving: 107
Serving Size: 1.0 cup (170 grams)
Good Source of: Vitamin C (201.2% DV)

#5. Red Bell Pepper


 



Allergy-Fighting Index: 89.19
Calories per Serving: 19
Serving Size: 1.0 each (73 grams)
Good Source of: Vitamin C (208.1% DV)

#4. Mango


 



Allergy-Fighting Index: 89.77
Calories per Serving: 202
Serving Size: 1.0 each (336 grams)
Good Source of: Vitamin C (203.8% DV)

#3. Sockeye Salmon


 



Allergy-Fighting Index: 90.81
Calories per Serving: 161
Serving Size: 4.0 ounces (113.4 grams)
Good Source of: Vitamin D (125% DV)

#2. Brussels Sprouts


 



Allergy-Fighting Index: 93.64
Calories per Serving: 116
Serving Size: 1.0 package (283.5 grams)
Good Source of: Vitamin C (350.1% DV)

#1. Cod Liver Fish Oil


 



Allergy-Fighting Index: 100
Calories per Serving: 123
Serving Size: 1.0 tablespoon (13.6 grams)
Good Source of: Vitamin D (340% DV)

Note: Because of its extremely high vitamin D content, cod liver oil has been researched as a natural remedy for allergies of its own and is generally taken in capsule form. However, consult a doctor before adding supplements to your diet.

Research These Foods on HealthGrove