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Allergy-busting must-haves that will keep you buzzing all spring, according to a registered dietitian

(BPT) - Spring is just around the corner, bringing with it blooming flowers, greener grass and, unfortunately, the return of seasonal allergies for more than 81 million people. But you don't have to spend the sunny season suffering from stuffy noses, scratchy throats or sneezing fits - oh my! Incorporating healthy foods into your diet is a simple but effective way to naturally support the immune system and provide relief from annoying allergy symptoms all season long.

We spoke with Registered Dietitian Kelly Springer about her five favorite staple foods with natural allergy-busting and wellness-boosting properties to prevent hay fever and high pollen counts from interfering with your life. To buzz with vitality all spring, consider stocking your pantry with the following:

Manuka Honey

Manuka honey is a premium, nutrient-rich food produced from special Manuka bushes in New Zealand and considered to be especially beneficial for health and well-being. An authentic Manuka honey, like this raw Manuka honey from Wedderspoon, is chock full of enzymes, amino acids, B vitamins, C vitamins, minerals and antioxidants that are great for keeping your immune system in top shape.

Manuka honey is a pantry staple all year long, and some of the tastiest and easiest ways to incorporate it into meals include adding to smoothies, drizzling on toast with nut butter, adding it to an acai or yogurt bowl with granola, or right off the teaspoon for a daily boost. For pesky symptoms related to allergy season, however, Wedderspoon's Throat Drops are my go-to for quick, natural relief. They are so tasty and feature naturally-occurring wellness ingredients - like organic Manuka honey, echinacea and bee propolis - to soothe sore throats and quiet coughs. Even better, they come in a variety of flavors including my personal favorite, lemon, and you can now also find them at your local Costco. I find myself adding them to my cart every time I do a grocery stop so I never run out.

Bee Propolis

Bee products have been used in therapeutic remedies since ancient times but have been growing in popularity due to their multitasking superfood properties. Another of my most-reached-for products for allergy symptom relief is bee propolis - a natural resinous substance that honey bees collect from the different parts of plants, buds, and exudates. Like Manuka honey, bee propolis is one of nature's most potent defenders against germs and free radicals in the body as it is rich in vitamins and antioxidants, including polyphenols and flavonoids. Propolis can hinder histamine release - and the watery eyes and stuffy noses that come with it - and help bolster cell health against oxidative damage and chronic inflammation. I love that Wedderspoon's lemon-flavored drops have both Manuka honey and bee propolis for a truly holistic approach to combating allergy season.

Herbal Teas

I can't say enough about herbal teas for seasonal allergy relief. They're a soothing and simple way to keep symptoms at bay - and a warm cup of tea pairs perfectly with the previously mentioned Manuka honey for an even more powerful homeopathic remedy. I'm never without green or chamomile tea in the spring, both of which are natural antihistamines containing powerful antioxidants that have been shown to be able to block histamine production and reduce inflammation related to seasonal allergies. The calming effect of chamomile tea is also great for helping get a better night's rest if hay fever symptoms make it impossible to fall and stay asleep.


Turmeric is such a unique spice. Not only does it bring a world of flavor to many dishes, it's also loaded with numerous health benefits and therapeutic qualities, including serving as a defense against seasonal allergies. Turmeric is made up of a compound called curcumin, which is anti-inflammatory and antibacterial and has been shown to effectively block and reduce allergy-causing congestion and other bothersome rhinitis symptoms. It's super easy to incorporate into your allergy-busting routine as you can use it to spice up your meals - it's a flavorful seasoning when roasting veggies - or you can take it in pill form.


Everyone knows the old adage that an apple a day keeps the doctor away. The same can be said for allergies. Apples are a powerhouse fruit containing fiber, vitamin C and quercetin, all of which play a key role in remedying symptoms associated with hay fever. Fiber acts like a prebiotic that nourishes gut flora to maintain a healthy balance while vitamin C helps strengthen the immune response to lessen the severity of symptoms when allergy triggers enter the body. Quercetin is an antioxidant flavonoid which acts like a natural antihistamine to decrease inflammation. Because of this, apples are a must for surviving allergy season.

With allergy season fast approaching, it's never too early to start stocking up on foods with wellness properties so you can eat to nourish your body, strengthen immunity and reduce responses to allergy triggers, regardless of what the forecast may hold. This year, try a holistic approach to allergy season so you can enjoy the May flowers that April showers bring.

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