5 Green Smoothies For Allergy Sufferers

5 Green Smoothie Recipes For Allergy Sufferers

One of the first things I noticed after drinking green smoothies for a while was that my seasonal allergy symptoms were greatly reduced. I no longer suffered sudden onset allergy attacks out of the blue. I have heard stories from many others who have had the same results.

While there is limited research on foods that show therapeutic effects for seasonal allergy sufferers, there are some recommendations based on both scientific studies and anecdotal evidence that may prove beneficial.

In a study published in the journal Thorax, a Mediterranean diet was analyzed among children in a population with minimal allergy sufferers. What they found was that children who ate more fruits and vegetables – specifically grapes, oranges, apples and fresh tomatoes – were found to have a lesser incidence of wheezing and allergic rhinitis than children who did not eat more servings of these fruits and vegetables. 1

Quercetin, an antioxidant flavonol found in many fruits and vegetables, and is believed to have a mild antihistamine effect in humans. 2 While research is preliminary, it’s worth adding quercetin-rich foods to your diet for their other health benefits.

Food sources of quercetin include black and green tea, apples, peaches, cherries, red grapes, citrus, berries, broccoli, tomatoes, kale, romaine lettuce, broccoli and nopal (cactus). Organic tomatoes may have up to 79% more quercetin than conventionally grown ones. 3




Anecdotal evidence, and general recommendations by nutritional experts suggest that cayenne pepper may help clear nasal passages, and thin mucus.

Onion and garlic are also said to help with allergy symptoms. While I don’t recommend adding onion and garlic to your green smoothies, they are delicious in savory blended soups.

Ginger is another green smoothie ingredient that many people claim help relieve allergy symptoms, although there isn’t any clinical research on ginger and its alleged therapeutic effects on seasonal allergies.

One final general recommendation for seasonal allergy sufferers is to increase intake of antioxidant-rich berries. Again, there is limited research on how antioxidant levels affect allergy symptoms, but anecdotal evidence suggests a potential benefit.

Green Smoothie Foods For Allergies

Based on the limited scientific research on the potential therapeutic effects of foods and food components on seasonal allergies, many fruits and vegetables may help provide your body with antioxidants and other phytochemicals that may lessen the severity of seasonal allergy symptoms.

Focus on making green smoothies that include fruits like apples, peaches, cherries, red grapes, citrus fruits, strawberries, blueberries, raspberries, blackberries and acai berries.

Add leafy greens such as kale and romaine lettuce, as well as broccoli and nopal. Toss in a few organic cherry tomatoes, which are easily “hidden” in any green smoothie recipe.

Spices such as cayenne pepper and ginger can accent many green smoothie fruit flavors beautifully, but I don’t recommend using cayenne and ginger together in the same recipe.

Green Smoothie Recipes For Allergy Sufferers

To make the recipes on this page, add the ingredients to the blender in the order listed. Then blend on high for 30-60 seconds until smooth.

1) Apple-Grape Smoothie

  • 4 to 6 ounces of filtered water
  • 1 large apples, cored
  • 1 cup red grapes
  • 1 medium carrot, chopped
  • 2 small handfuls of fresh baby spinach

2) Grape-Berry Smoothie

  • 1 cup red grapes
  • 1 apple, cored
  • 8 large, whole strawberries
  • 1 vine tomato
  • 2 small handfuls of fresh baby spinach

Note: There is no liquid in this recipe since the grapes are water-rich fruits.


3) Orange-Papaya Smoothie

  • 4 ounces of filtered water if needed
  • 1 orange, peeled and deseeded
  • 1 cup papaya, peeled (without seeds)
  • 2 cups fresh baby spinach

4) Grape-Orange Smoothie

  • 4 to 6 ounces of filtered water if needed
  • 1 banana, peeled
  • 1 cup red grapes
  • 1 stalk celery
  • 1 small handful of fresh baby spinach
  • 2 large kale leaves

5) Orange-Banana-Berry Smoothie

  • 4 to 6 ounces of filtered water
  • 1 banana, peeled
  • 1 orange, peeled and deseeded
  • 1 cup raspberries
  • 1/4 avocado
  • 1 small head of green leaf lettuce (or 2 small handfuls of baby spinach)

Sources:

1 – Chatzi, L., Apostolaki, G., Bibakis, I., Skypala, I., Bibaki-Liakou, V., Tzanakis, N. & et al. (2007). Protective effect of fruits, vegetables and the Mediterranean diet on asthma and allergies among children in Crete. Thorax, 62(8), 677-683. doi:10.1136/thx.2006.069419.

2 – Shaik YB, Castellani ML, Perrella A, Conti F, Salini V, Tete S, & et al. (2006). Role of quercetin (a natural herbal compound) in allergy and inflammation. Journal of Biological Regulators and Homeostatic Agents, 20(3-4), 47-52. PMID:18187018.

3 – Mitchell, A. E., Hong, Y. J., Koh, E., Barrett, D. M., Bryant, D. E., Denison, R. F., Kaffka, S. (2007, July). Tenyear comparison of the influence of organic and conventional crop management practices on the content of flavonoids in tomatoes. Journal of Agricultural and Food Chemistry, 55(15), 6154-9. PMID:17590007.

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