Source: TIME: Healthland

It's springtime — the season of runny noses and itchy eyes. Consider adding these foods to your diet to lessen your irritating symptoms.

Nuts
When it comes to keeping the sniffles of seasonal allergies at bay, maintaining a healthy diet is one of your first lines of defense, says Mike Tringale, vice president of external affairs of the Asthma and Allergy Foundation of America. “The best way to manage allergies is first and foremost to work with your doctor to get you on the best treatments out there. The sad news is there is no cure. A seasonal allergy is a genetic disease of the immune system. But even before you think about medications, it is really critical that you go into allergy season with a healthy diet,” says Tringale. Read more

Apples
An apple a day helps keep your allergies away. In the Crete diet study, researchers found that people whose diets incorporated apples as a staple had greater protection against both allergies and asthma. Apples are rich in quercetin — a flavonoid with anti-inflammatory properties. Much of the benefits come from the peels, which are also packed with antioxidants called polyphenols, which prevent cellular damage. Read more

Fish
Omega-3 fatty acids in seafood have natural anti-inflammatory effects that boost the immune system — and most allergies happen when your immune system is out of whack, according to Dr. William Sears, author of the upcoming book, The Omega-3 Effect. Read more

Red Grapes
The skin of red grapes is high in antioxidants and resveratrol — an anti-inflammatory compound. Eating foods high in antioxidants can reduce inflammation in your entire body. According to Tringale, antioxidants protect cells from the oxidative damage that causes diseases, and they have immune-boosting compounds. Other foods high in antioxidants include berries, legumes and potatoes. “Vegetarians are in good luck,” says Tringale. Read more

Tomatoes
“Fruity vegetables” like tomatoes are high in vitamin C and a good choice for the sneezing season. Studies show tomatoes can build your tolerance against asthma and respiratory issues. Vitamin C is an immune system booster and natural antihistamine, which suppresses swelling. Read more