25 foods that will help fight allergies

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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

 

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Allergy-fighting index: 77.79
Calories per serving: 34
Serving size: 0.5 cup (80 grams)
Good source of: Vitamin C (63.9 percent Daily Value)

24. Grapefruit

 

[findthebest id=”ksXxF14XMdT” title=”Grapefruit – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/ksXxF14XMdT” link=”http://nutrition.healthgrove.com/l/17959/Grapefruit” link_text=”Grapefruit – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 78.4
Calories per serving: 46
Serving size: 0.5 cup (124.5 grams)
Good source of: Vitamin C (70.3 percent DV)

23. Sweet potatoes

 

[findthebest id=”3YWPtvfQ43H” title=”Sweet Potatoes – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/3YWPtvfQ43H” link=”http://nutrition.healthgrove.com/l/16654/Sweet-Potatoes” link_text=”Sweet Potatoes – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 78.41
Calories per serving: 162
Serving size: 1.0 large (180 grams)
Good source of: Vitamin C (58.8 percent DV)

22. Kale

 

[findthebest id=”eYhYgvNVcPP” title=”Kale – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/eYhYgvNVcPP” link=”http://nutrition.healthgrove.com/l/18194/Kale” link_text=”Kale – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 78.78
Calories per serving: 32
Serving size: 4.0 ounces (113.4 grams)
Good source of: Vitamin C (74.3 percent DV)

21. Tilapia

 

[findthebest id=”74zIga638sR” title=”Tilapia – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/74zIga638sR” link=”http://nutrition.healthgrove.com/l/46451/Tilapia” link_text=”Tilapia – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 78.86
Calories per serving: 109
Serving size: 4.0 ounces (113.4 grams)
Good source of: Vitamin D (35.2 percent DV)

20. Lemon

 

[findthebest id=”i3UR3aE8heZ” title=”Lemon – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/i3UR3aE8heZ” link=”http://nutrition.healthgrove.com/l/16701/Lemon” link_text=”Lemon – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 78.93
Calories per serving: 24
Serving size: 1.0 each (84 grams)
Good source of: Vitamin C (74.2 percent DV)

19. Collard greens

 

[findthebest id=”1zU8REP0z4N” title=”Collard Greens – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/1zU8REP0z4N” link=”http://nutrition.healthgrove.com/l/18184/Collard-Greens” link_text=”Collard Greens – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 78.95
Calories per serving: 37
Serving size: 4.0 ounces (113.4 grams)
Good source of: Vitamin C (75.6 percent DV)

18. Broccoli

 

[findthebest id=”czfhEFn5HQV” title=”Broccoli – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/czfhEFn5HQV” link=”http://nutrition.healthgrove.com/l/18178/Broccoli” link_text=”Broccoli – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 79.81
Calories per serving: 20
Serving size: 0.5 cup (78 grams)
Good source of: Vitamin C (73.3 percent DV)

17. Trout

 

[findthebest id=”9OUuXpJzq9T” title=”Trout – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/9OUuXpJzq9T” link=”http://nutrition.healthgrove.com/l/17307/Trout” link_text=”Trout – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 80.72
Calories per serving: 168
Serving size: 4.0 ounces (113.4 grams)
Good source of: Vitamin D (43.9 percent DV)

16. Butternut squash

 

[findthebest id=”kOfDKqhEyW1″ title=”Butternut Squash – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/kOfDKqhEyW1″ link=”http://nutrition.healthgrove.com/l/45052/Butternut-Squash” link_text=”Butternut Squash – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 81.41
Calories per serving: 194
Serving size: 1.0 package (340.2 grams)
Good source of: Vitamin C (35.2 percent DV)

15. Red raspberries

 

[findthebest id=”4keVyUswQLP” title=”Red Raspberries – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/4keVyUswQLP” link=”http://nutrition.healthgrove.com/l/17254/Red-Raspberries” link_text=”Red Raspberries – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 81.48
Calories per serving: 293
Serving size: 1.0 package (284 grams)
Good source of: Vitamin C (78.1 percent DV)

14. Almonds

 

[findthebest id=”fjA4lV0BZxX” title=”Almonds – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/fjA4lV0BZxX” link=”http://nutrition.healthgrove.com/l/16745/Almonds” link_text=”Almonds – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 81.75
Calories per serving: 238
Serving size: 0.25 cup (39.25 grams)
Good source of: Vitamin E (50.63 percent DV)

13. Pacific halibut

 

[findthebest id=”5HpjUxhhZCl” title=”Pacific Halibut – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/5HpjUxhhZCl” link=”http://nutrition.healthgrove.com/l/16985/Pacific-Halibut” link_text=”Pacific Halibut – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 82.94
Calories per serving: 103
Serving size: 4.0 ounces (113.4 grams)
Good source of: Vitamin D (53.9 percent DV)

12. Sunflower seeds

 

[findthebest id=”gGKsHxPn8ot” title=”Sunflower Seeds – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/gGKsHxPn8ot” link=”http://nutrition.healthgrove.com/l/17204/Sunflower-Seeds” link_text=”Sunflower Seeds – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 83.62
Calories per serving: 204
Serving size: 0.25 cup (35 grams)
Good source of: Vitamin E (61.14 percent DV)

11. Sea bass

 

[findthebest id=”cJKw20fqeh” title=”Sea Bass – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/cJKw20fqeh” link=”http://nutrition.healthgrove.com/l/17321/Sea-Bass” link_text=”Sea Bass – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 84.69
Calories per serving: 110
Serving size: 4.0 ounces (113.4 grams)
Good source of: Vitamin D (64.1 percent DV)

10. Strawberries

 

[findthebest id=”bc4Tj2ykz0p” title=”Strawberries – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/bc4Tj2ykz0p” link=”http://nutrition.healthgrove.com/l/16738/Strawberries” link_text=”Strawberries – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 84.94
Calories per serving: 45
Serving size: 20.0 each (140 grams)
Good source of: Vitamin C (137.2 percent DV)

9. Asparagus

 

[findthebest id=”8rK6BMUOhjn” title=”Asparagus – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/8rK6BMUOhjn” link=”http://nutrition.healthgrove.com/l/16550/Asparagus” link_text=”Asparagus – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 85.77
Calories per serving: 53
Serving size: 1.0 package (293 grams)
Good source of: Vitamin C (119.2 percent DV)

8. Portobello mushrooms

 

[findthebest id=”jr5foNsTq5v” title=”Portobello Mushrooms – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/jr5foNsTq5v” link=”http://nutrition.healthgrove.com/l/46771/Portobello-Mushrooms” link_text=”Portobello Mushrooms – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 87.66
Calories per serving: 18
Serving size: 1.0 each (84 grams)
Good source of: Vitamin D (93.7 percent DV)

7. Spinach

 

[findthebest id=”2X4xdhDLHVj” title=”Spinach – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/2X4xdhDLHVj” link=”http://nutrition.healthgrove.com/l/16648/Spinach” link_text=”Spinach – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 87.78
Calories per serving: 65
Serving size: 1.0 package (283.5 grams)
Good source of: Vitamin C (132.8 percent DV)

6. Orange

 

[findthebest id=”dWpG0ibQQHr” title=”Orange – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/dWpG0ibQQHr” link=”http://nutrition.healthgrove.com/l/44979/Orange” link_text=”Orange – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 88.33
Calories per serving: 107
Serving size: 1.0 cup (170 grams)
Good source of: Vitamin C (201.2 percent DV)

5. Red bell pepper

 

[findthebest id=”7L9UqYvqHT7″ title=”Red Bell Pepper – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/7L9UqYvqHT7″ link=”http://nutrition.healthgrove.com/l/44460/Red-Bell-Pepper” link_text=”Red Bell Pepper – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 89.19
Calories per serving: 19
Serving size: 1.0 each (73 grams)
Good source of: Vitamin C (208.1 percent DV)

4. Mango

 

[findthebest id=”iKv3dZ3vQFf” title=”Mango – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/iKv3dZ3vQFf” link=”http://nutrition.healthgrove.com/l/17119/Mango” link_text=”Mango – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 89.77
Calories per serving: 202
Serving size: 1.0 each (336 grams)
Good source of: Vitamin C (203.8 percent DV)

3. Sockeye salmon

 

[findthebest id=”2gul2teo8v3″ title=”Sockeye Salmon – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/2gul2teo8v3″ link=”http://nutrition.healthgrove.com/l/27297/Sockeye-Salmon” link_text=”Sockeye Salmon – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 90.81
Calories per serving: 161
Serving size: 4.0 ounces (113.4 grams)
Good source of: Vitamin D (125 percent DV)

2. Brussels sprouts

 

[findthebest id=”5XnotAGj59r” title=”Brussels Sprouts – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/5XnotAGj59r” link=”http://nutrition.healthgrove.com/l/45029/Brussels-Sprouts” link_text=”Brussels Sprouts – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 93.64
Calories per serving: 116
Serving size: 1.0 package (283.5 grams)
Good source of: Vitamin C (350.1 percent DV)

1. Cod liver fish oil

 

[findthebest id=”gWIxgBeodVz” title=”Cod Liver Fish Oil – Nutrition Overview” width=”600″ height=”500″ url=”https://w.graphiq.com/w/gWIxgBeodVz” link=”http://nutrition.healthgrove.com/l/43950/Cod-Liver-Fish-Oil” link_text=”Cod Liver Fish Oil – Nutrition Overview | HealthGrove”]

Allergy-fighting index: 100
Calories per serving: 123
Serving size: 1.0 tablespoon (13.6 grams)
Good source of: Vitamin D (340 percent 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.

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