With Spring in full season and allergies coming out to play, we checked in with registered dietitian nutritionist, Kim Rose, to find out how food can fight pollen. I don’t know what’s more exciting--warm weather or springtime flowers. No matter which one you're looking forward to, one thing is certain: the pollen is already here and seasonal allergies are coming out to play. Now, before you start thinking about how your allergies can’t be alleviated, know you can use the following foods to give yourself a fighting chance.

Herbs and Spices

Full of polyphenols, many herbs and spices are known to possess natural components that are anti-inflammatory and give anti-allergic responses. How awesome is that?  Actually, polyphenols may be the key to preventing allergic responses. And since polyphenols are found in a variety of herbs and spices, you don’t have to be shy--try as many as you like. By exploring new flavor profiles, you can expand your palette--and potentially--your health benefits this Spring. Here are some Splendid Spoon items that fit the bill:

Kale, Citrus or Tomatoes

Believe it or not, just one cup of chopped kale provides over 80 percent of your daily value of vitamin C! Vitamin C is an essential nutrient that plays a critical role in innate immune function. Also, vitamin C protects the cells of our body from allergies (allergens?), which may be exacerbated by air pollution. To get more kale into your diet, try:

Since variety is the spice of life, take note that tomatoes and citrus fruits are also high in vitamin C. If you like noodles, chilis, or rice bowls, you can try:


Some of the common symptoms people who have seasonal allergies experience are congestion, congestion, and more congestion. Peppers can help to alleviate this because they contain capsaicin, which helps clear congestion. Both spicy and sweet peppers have this special component. So no matter your tolerance for heat, there's a dish (and spice level) to aid your relief.


This blue-green algae has anti-inflammatory properties and protective effects against allergies. Though spirulina has only recently been dubbed as a superfood, it has proven beneficial to several cultures for thousands of years. Talk about an oldie but goodie! Splendid Spoon offerings that have spirulina include:


Turmeric is another newly well-known anti-inflammatory. It contains curcumin, which has anti-inflammatory and antioxidant effects. In other words, if you’re experiencing hay fever and/or swelling under your eyes, turmeric can help with that. What’s even more impressive about turmeric is the flavor and rich color it can lend to various dishes, making it a culinary treat. Try it in:

Allergies can make life miserable. But remember you can beat them if you use wisdom. Stay hydrated and eat nutrient-dense meals that include helpful ingredients like the aforementioned. Whichever ingredients you decide to try, you'll be on your way to supporting a healthier you.

Get started today with nutritious, ready-made meals delivered to your door. Questions? Email us hello@splendidspoon.com.