Include Anti-Inflammatory Foods

Throughout, focus on foods that curb inflammation. The anti-inflammatory diet includes:

• Fruits and Vegetables: A large variety of colored fruits and vegetables, especially berries and leafy greens which are high in antioxidants and bioflavonoids.
• Omega-3 Fatty Acids: Foods high in omega-3 fatty acids like fatty fish (e.g., salmon, mackerel, sardines), chia seeds, flax seeds, walnuts, and olive oil can help reduce inflammation.
• Probiotic Foods: These include fermented foods like yogurt, kefir, sauerkraut, and kimchi, which may help boost the immune system and reduce allergic reactions.

Stay Hydrated

Staying hydrated helps to thin the mucus in the nasal passages, making it easier to breathe. Drink plenty of water, herbal teas, or hydrating fruits and vegetables like watermelon, cucumbers, and celery.

Maintain a Balanced Diet

Keep your diet balanced and healthy overall. Adequate protein intake is essential for antibody production and may boost your immune response. Foods rich in vitamin C and E, zinc, and selenium also have immune-boosting properties.

Quercetin

Some studies suggest that quercetin, a flavonoid found in many fruits, vegetables, leaves, and grains, can help block the release of histamines, chemicals that cause allergic reactions. Foods high in quercetin include apples, berries, red grapes, red onions, capers, and black tea.

Bromelain

Bromelain, found in pineapples, can help reduce mucus production and swelling, easing nose and sinus symptoms. It may be particularly effective when paired with quercetin.