There are several natural remedies that can be very effective in keeping seasonal allergies at bay.
This week we will discuss the benefits of quercetin and quercetin-rich foods, vitamin c and local raw honey.
Quercetin-rich foods and supplements
Quercetin is a natural plant flavonoid that stabilises mast cells and reduces histamine release. It has several health benefits, namely:
- Natural antihistamine
- Natural anti-inflammatory
- Antioxidant protection
- Immune support
- Cardiovascular support
- Blood sugar regulation
- Respiratory support
Quercetin stabilises our mast cells, reducing the release of histamine, which is the chemical behind sneezing, itching, watery eyes, and runny noses in allergies.
It also helps to lower levels of pro-inflammatory chemicals in the body and may reduce symptoms in conditions linked to chronic inflammation such as arthritis and asthma. Its anti-inflammatory and antihistamine properties may improve asthma and bronchitis symptoms.
Apart from its benefits on the respiratory system, quercetin neutralises free radicals, protecting our cells from oxidative stress and supports healthy ageing while reducing the risk of chronic diseases. Its antioxidant effects may protect our brain cells from oxidative damage.
It enhances immune resilience by modulating immune cell activity and can help our body’s respond more effectively to infections and stressors.
Quercetin may help lower blood pressure by improving our blood vessel function and can reduce LDL (“bad”) cholesterol oxidation, lowering the risk of plaque buildup. Some studies show quercetin can improve insulin sensitivity and help regulate blood sugar so it may be beneficial for people with metabolic syndrome or prediabetes.
Food sources of quercetin include:
- Apples (especially with skin)
- Onions (red and yellow are richest)
- Berries
- Grapes and red wine
- Citrus fruits
- Green tea and black tea
- Broccoli and kale
Quercetin is generally safe when consumed in foods. Supplementing with 500–1000 mg/day of quercetin can also be beneficial, but high doses may interact with certain medications like antibiotics, blood thinners, and chemotherapy drugs so be sure to check with your health professional before adding it to your supplement regime.
Vitamin C
Vitamin C is a natural antihistamine that supports immune function. Good sources of vitamin C include citrus fruits, kiwi, peppers, and leafy greens.
Local raw honey
Consuming small amounts of locally sourced, raw honey may help your body adapt to local pollen. This usually works best if taken regularly before allergy season.
Next week we will discuss the role of probiotics in seasonal allergies as well as some other natural ways to help relieve the symptoms associated with seasonal allergies.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 23 October 2025 to learn more. Listen to my next interview on Thursday at 7.45am.