With pollen levels on the seasonal rise, Brits up and down the country are scrambling for simple, natural ways to keep hay fever symptoms at bay – but science shows the answer could lie in your breakfast.
British berries like strawberries, raspberries, blueberries and blackberries are not just bursting with flavour; they’re rich in nutrients that may alleviate allergy symptoms such as runny noses, itchy eyes and sneezing fits.
As part of their Campaign for Better Breakfasts, British Berry Growers are highlighting how kick-starting your day with a tasty, colourful and berry-packed breakfast could contain health benefits that you may not have previously considered – supporting your body’s natural defences against hay fever.
When it comes to hay fever symptoms, it is important to be aware of Pollen Food Syndrome – also known as Oral Allergy Syndrome – a type of hypersensitivity reaction that can affect those who suffer from hay fever. It occurs when your immune system mistakes proteins as similar to pollen.
For those without the condition, here’s how each of your favourite berries could boost you this season.
Please note, this is not the solution to those who suffer from severe pollen allergies, but those who want to alleviate mild symptoms of hay fever.
Strawberries
Strawberries, which go into season in May, are a great source of vitamin C, a natural antihistamine. Adding a handful of these juicy red gems could help reduce histamine production – the culprit behind itchy, watery eyes and those intense sneezing fits.
Blueberries
Blueberries stand out for their anthocyanin levels, plant compounds known for their antioxidant properties, supporting eye health. Blueberries also contain quercetin, a natural antihistamine that may help ease allergy symptoms and reduce inflammation.
Raspberries
Raspberries combine some of the health benefits that strawberries and blueberries bring. Armed with vitamin C and quercetin, raspberries provide a natural two-folded defence against allergies.
Blackberries
Blackberries are notoriously high in fibre and antioxidants, and so they can help support a healthy gut, which is crucial for the body to regulate immune responses, such as those that trigger hay fever.
Rhiannon Lambert BSc MSc RNutr, an award-winning nutritionist, says: “British berries are nutritional powerhouses, and their benefits go far beyond their delicious flavour. Strawberries are a source of vitamin C, which plays an important role in the normal functioning of the immune system and may support the body’s natural defences during allergy season.”
“Blueberries and raspberries contain natural plant compounds like quercetin and anthocyanins. Quercetin has been studied for its potential to support the body’s response to allergens by helping to reduce the release of substances that are involved in allergic reactions. While more research is needed, some early studies suggest that diets rich in quercetin may help ease common allergy symptoms.”
“Blackberries and raspberries, among other berries, contain fibre, which is important for gut health – and a healthy gut is known to play an important role in our overall health and wellness.”
“Including a handful of berries at breakfast is a simple and delicious way to get a variety of helpful nutrients for your immune system, especially during the spring and summer months when they’re at their best.”
Get Inspired with Breakfast Berries
There are countless, simple ways you can incorporate more berries into your breakfast. You can sprinkle berries on yoghurt bowls, blend them in smoothies or top your cereal. For more variation, tips and recipes, visit Love Fresh Berries.
Disclaimer: This article is intended for general informational purposes only and should not be taken as medical advice. While some foods, such as berries, may contain properties that help ease mild hay fever symptoms, they are not a substitute for professional diagnosis or treatment. If you suffer from severe allergies or hay fever, please consult a qualified healthcare professional before making changes to your diet or treatment plan.
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