Minimize allergy symptoms naturally by including the following foods in your diet:

• Whole fresh foods: Eating healthy foods in general helps keep your body strong and able to fight off invaders like allergens and rid the body of toxins.

• Honey: Reduce pollen allergies by eating honey from locally grown wildflowers. Of course, honey contains quite a bit of sugar, even though it is a natural source, so a little moderation is in order.

• Fruits: Fruits are rich in antioxidants that improve lung function and many also contain natural antihistamines. Choose apples, berries, citrus, pineapple, papaya, bananas.

• Essential fatty acids: Best sources include coldwater fish (no more than 2-3 servings a week), olive oil, flaxseed oil, soybean oil, nut oils, raw walnuts and wheat germ—all contain allergy-fighting properties.

• Magnesium: Eat foods like spinach, artichokes, tofu, sunflower seeds, cashews, navy and pinto beans to reduce respiratory problems.

• Spices: Anti-inflammatory spices include ginger, turmeric, garlic, onions and pepper.

• Zinc: Choose pumpkin seeds, yogurt, beef, tofu, oysters, crab, dark turkey or chicken to strengthen your immune system.

• Minimize dairy consumption since it can add to mucous production.

• Get enough sleep (7-9 hours)—the body needs adequate rest to fend off that which inflames us.