As new flowers begin to bud this spring, so do the allergies that come along with the season. Almost 50 million Americans suffer from seasonal allergies – that’s one in every five people – dealing with itchy eyes and the sniffles for months. Luckily, there are foods that have been proven to help naturally combat even the worst allergy symptoms.

1. Broccoli. This green veggie packs a double punch – it’s high in vitamin C and it’s a member of the crucifer family. Vitamin C is proven to be allergy reducing – 500mg a day is all you need to ease symptoms. The crucifer family helps to clear blocked sinus cavities.

2. Citrus. To get a larger dose of vitamin C, turn to oranges, grapefruits, limes and lemons.

3. Kale. Like broccoli, kale is a member of the crucifer family. It’s also rich in carotenoids, which are pigments that aid in fighting allergies.

4. Fatty fish. Eating omega 3’s, which fatty fish are high in, have been known to ease allergy symptoms. Which fish pack the most punch: salmon, sardines, mackerel and tuna.

5. Collard greens. Similar to kale, collards are high in carotenoids.

6. Garlic. Studies show that garlic extract can help decrease an allergic reaction and prevent allergies altogether.

7. Elderberries. Often hailed as a natural flu treatment, elderberries also beneficial for natural allergy relief, too. The elderberry fruit’s contains beneficial flavonoids that reduce inflammation.

8. Turmeric. A spice commonly found in curry and other Indian dishes, turmeric is known to have strong anti-inflammatories.

9. Onion. Onions contain powerful antioxidants – most notably quercetin which helps to prevent inflammation. Quercetin also aids in the absorption of vitamin C.

10. Yogurt. Probiotics found in yogurt and other products like kefir help keep the gut healthy. Studies show that probiotics help prevent the body from overreacting to allergens.