The Impressive TimesSeasonal allergies affect millions of people across the U.S., causing discomfort that ranges from mild sniffles to severe symptoms. In 2021, about 25.7% of adults and 18.9% of children (ages 0-17) were diagnosed with seasonal allergies. These allergies can trigger congestion, sinus pain, headaches, sneezing, runny or stuffy noses, and itchy eyes or skin, often disrupting daily life.
A 2016 online survey involving 1,001 participants—adults and children alike—revealed that more than half experienced interruptions in their daily activities due to seasonal allergic rhinoconjunctivitis (SARC). These disruptions led to increased fatigue, irritability, and difficulty concentrating. Additionally, many reported poor sleep quality, which further impacted productivity at work and school.
Allergies can be caused by a variety of indoor and outdoor allergens, including:
Tree, grass, and weed pollen
Mold spores
Dust mites
Cockroach allergens
Pet and rodent dander
While allergies can occur year-round, symptoms often intensify during spring and summer months when pollen levels soar.
Alongside traditional treatments, diet and lifestyle changes can play a significant role in managing seasonal allergies. Certain nutrients found in whole foods have anti-allergic properties that help reduce allergic inflammation and soothe symptoms.
Phytochemicals—natural compounds produced by plants—are particularly important. Flavonoids, a major group of phytochemicals, are responsible for the vibrant colors in many fruits and vegetables and have been shown to possess anti-inflammatory and immune-modulating effects. This is why nutritionists often recommend “eating the rainbow”—choosing a variety of colorful plant-based foods to maximize intake of these beneficial compounds.
Plant-based foods like fruits, vegetables, whole grains, nuts, seeds, and legumes are rich in phytochemicals and other micronutrients that support the immune system and help curb allergic reactions. For example, flavonoids and lignans found in certain foods may reduce histamine release, helping to ease symptoms such as sneezing and itching.
To help combat seasonal allergies naturally, consider adding these foods to your diet:
Berries, apples, and citrus fruits (rich in flavonoids)
Leafy greens such as spinach and kale
Nuts and seeds like flaxseeds and walnuts (high in lignans)
Whole grains including oats and quinoa
Legumes like lentils and chickpeas
Pairing a nutrient-dense diet with lifestyle changes—like reducing exposure to allergens, keeping indoor air clean, and maintaining good sleep hygiene—can make a significant difference in managing seasonal allergies.
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