As pollen levels rise with the changing seasons, hay fever sufferers across the UK are turning to natural remedies for relief, and according to experts, the answer may be as close as your fruit bowl. Nutritionists and health specialists are pointing to British-grown berries, including strawberries, raspberries, blueberries, and blackberries, as powerful sources of nutrients that may help reduce common hay fever symptoms such as sneezing, runny noses, and itchy eyes.
The guidance comes as part of the British Berry Growers’ “Campaign for Better Breakfasts,” which promotes starting the day with a vibrant, berry-rich meal to help boost the body’s defences during allergy season. “British berries are nutritional powerhouses, and their benefits go far beyond their delicious flavour,” says Rhiannon Lambert BSc MSc RNutr, a leading nutritionist.
“Strawberries are a source of vitamin C, which plays an important role in the normal functioning of the immune system and may support the body’s natural defences during allergy season.” Vitamin C is a known natural antihistamine, and strawberries, which come into season in May, are loaded with it, potentially helping to reduce histamine levels that cause watery eyes and sneezing fits. Blueberries and raspberries also offer natural benefits.
“Blueberries and raspberries contain natural plant compounds like quercetin and anthocyanins,” Lambert explains. “Quercetin has been studied for its potential to support the body’s response to allergens by helping to reduce the release of substances that are involved in allergic reactions.”
While scientific research is still ongoing, early findings suggest diets rich in quercetin may help alleviate mild allergy symptoms. Blueberries also support eye health and are known for their strong antioxidant content, while raspberries provide a similar dual benefit with vitamin C and quercetin.
Blackberries, meanwhile, are especially high in fibre and antioxidants, promoting gut health an often overlooked components of immune system function. “A healthy gut is known to play an important role in our overall health and wellness,” Lambert adds. However, experts also caution about Pollen Food Syndrome (Oral Allergy Syndrome), a condition where the immune system confuses certain food proteins with pollen.
Those affected should consult a healthcare professional before adjusting their diets. Though berries are not a cure for hay fever, they may offer natural support for those managing mild symptoms. “Including a handful of berries at breakfast is a simple and delicious way to get a variety of helpful nutrients for your immune system,” Lambert advises, especially during the peak of spring and summer allergy seasons.
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