14 Foods That Fight Seasonal Allergies

Akanksha Sharma

11. Pumpkin Seeds

Pumpkin seeds in bowl . Photo Credit: Envato @Artem_ka2

Pumpkin seeds are rich in magnesium, zinc, and antioxidants, all of which support immune balance. Magnesium acts as a natural bronchodilator, helping open airways and ease breathing, while zinc helps regulate immune cell function. A 2010 study in Clinical and Experimental Allergy linked magnesium deficiency to increased bronchial reactivity. Add a handful of roasted pumpkin seeds to your daily routine to ease inflammation and keep allergy symptoms at bay.

12. Blueberries

Fresh blueberries. Photo Credit: Envato @stokkete

Blueberries are packed with anthocyanins—natural antioxidants that reduce inflammation and strengthen the lining of blood vessels and airways. A 2013 study in Advances in Nutrition noted that anthocyanins may help protect against oxidative stress caused by allergens. Their high vitamin C content also supports the immune system. Enjoy a cup of fresh or frozen blueberries daily to soothe allergic flare-ups and support overall respiratory health.

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11. Pumpkin Seeds

12. Blueberries

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