Page 76 - Prevention - USA (April 2020)
P. 76
FOOD
Nutrition
Eat to Beat Spring Allergies
BY STEPHANIE ANDERSON WITMER
f you’re plagued by seasonal ROASTED ASPARAGUS WITH
allergies, you probably ALMOND GREMOLATA On a
already have an arsenal rimmed baking sheet, toss
I ready to fight them—nasal 2 lbs asparagus (trimmed)
spray, antihistamine tablets, with 2 Tbsp olive oil and
tissues, and sunglasses. But ½ tsp each salt and pepper;
there’s another easy way to roast at 450°F until tender,
boost your defenses: through about 12 minutes. In a food
your diet. “Certain foods processor, pulse ⅓ cup
contain phytochemicals, unsalted roasted almonds,
plant compounds that act as 2 cloves garlic (chopped),
antioxidants, which boost the zest of 1 lemon, and 1 cup
immune system and protect us flat-leaf parsley. Drizzle
from the effects of free radicals with 1 Tbsp lemon juice and
and oxidative stress that lowers sprinkle over asparagus.
our body’s ability to fight back,”
says Jerlyn Jones, R.D.N., an KIWI
Atlanta-based dietitian and a The fuzzy fruit is loaded with
spokesperson for the Ameri- vitamin C, a natural immune
can Academy of Nutrition and booster that may help tame
Dietetics. Try these bites to the inflammatory response (the
snuff out springtime sniffles. reason for your runny nose and
watery eyes) that’s triggered
ASPARAGUS when you breathe in pollen and
This in-season veggie contains other allergens. Aim for eight
quercetin, a flavonoid that acti- to nine servings of fruits and
vates the immune system and veggies each day, says Jones.
slows the output of histamines, CHOCOLATE-COVERED KIWI
chemicals released during an Peel and slice kiwis ½ in. thick,
attack that prompt symptoms. squeeze lime juice on top,
74 PREVENTION.COM • AP R I L 2020
