Oh yes, it’s that time of year again. Just as all the trees burst forth with flowers, and brilliantly colored buds open wide to catch the warm sun . . . I seem to blossom into a sneezing, watery-eyed, allergic, phlegm-ball. Nature can be so cruel.

Seasonal allergies are the result of excessive immune response to substances that are not normally harmful — like pollen. Daniel Gagnon, the medicinal herbalist for Herbs Etc., puts it well: “Think of it as having a fly in the house. Instead of using a fly swatter to get rid of it, a shotgun is used to dispose of the intruder. You may get rid of the fly, but the damage to the room will be extensive.” The damage Daniel is referring to is the unfortunate result of a stressed out immune system, often leading to compromised immunity and weakened adrenal glands. Annoying sniffles aside, fighting allergies often leaves the body tired and more exposed to new allergies as well as illness.

I like to adjust my diet during this time of year to help give my body some extra support as it goes to battle with the pollen. I strengthen the bodily systems most affected by allergies by using nutrient-rich foods. Because animal fats cause inflammation which exacerbates allergy symptoms, eating for allergy relief is all the more reason to focus on food derived from plants.

Here are some particularly good foods to emphasize:

Apples, broccoli, & blueberries: These have a high concentration of the nutrient quercetin (for the apples, it’s actually in the skin). Quercetin is great for people with allergies, according to National Allergy, as it has been “shown to stabilize the cells that make histamine, which mediates many allergic responses.”

Oranges & bell peppers: Both foods have high levels of vitamin C, which has a special synergistic relationship with quercetin. Vitamin C is also an excellent immunity booster on its own.

Carrots & goji berries: Both foods are extreme vitamin A machines. Vitamin A goes hand in hand with Vitamin C in aiding the immune system.

Nettles: Though many people just take nettles in capsule form, you can also use them fresh, juiced, or dried and steeped as a tea. The Prescription for Nutritional Healing states that nettle “reduces inflammation in the sinus cavities. It is also a powerful antioxidant that helps prevent free radical damage and aids in preventing allergy attacks.” Depending on where you live, you can actually forage wild nettles where they grow like weeds!

Flax, hemp and chia seeds: These seeds have a good concentration of anti-inflammatory Omega-3 oils. Keeping inflammation at a minimum reduces stress within the body.

Long-term dietary support is one of the most beneficial changes you can make to help control allergic reactions. And, with the inclusion of these helpful foods, you and I may just be able to stop and actually SMELL the roses.

The downside to my juice party is it’s easy to load up on the sugar, albeit natural. Watering down my beverages certainly helps, but to further balance some of these sugars, I’ve been adding some extra fiber and healthy omega fats to my juice concoctions in the form of chia seeds.

What they are: Chia’s a tiny seed — just slightly larger than a poppy seed — indigenous to South America. On the health food scene, chia may be relatively new in its “superfood” status. Yet these seeds have actually been revered by Mayan, Incan and Aztec cultures for thousands of years. Chia, the Mayan word for “strength,” was originally enjoyed as a staple food source right alongside corn, beans and amaranth in ancient cultures.

Why they rock: Chia seeds are considered a superfood primarily because of two nutritional properties. The first property is their extraordinary amount of fiber — just one tablespoon contains a whopping 6 grams of fiber, or 25% of the suggested RDA! Chia’s second attribute is an excellent healthy essential fatty acid (EFA) content, which is superior to the nutrition in flax because it includes antioxidants — making the fat more stable. Chia seeds are indeed among the best sources of plant-based omega 3 fatty acids – containing around 8 times more omega 3 than salmon, when comparing gram for gram. Bonus: Also tucked into this tiny super seed package is digestable protein, calcium, iron, and many other minerals.

Why they’re . . . strange: So superman may be able to fly, but leave a chia seed in liquid and in under 30 minutes it will soak up NINE times it’s weight in water. The result is a complete transformation in consistency. Each seed goes from small and crunchy, to forming a fantastic flavorless jelly-like membrane around itself that adds a delectably fun texture to foods and drinks.

How to use: Though raw chia seeds’ neutral taste makes them easy to toss into just about anything for a quick nutritional boost, most people find that making a quick chia gel is an especially rewarding way to enjoy this food. The gel base can then be turned into a simple pudding by adding soy or nutmilk, dried fruit, and a bit of sweetener. Or use a spoonful of chia gel as a nutritionally enhanced egg replacement in baking.

Where to buy: Natural food stores are hip to the chia hotness. Or you can always hook up a bag online – I like Navitas Naturals.

Favorite recipe: In Mexico, there’s a fantastic traditional drink known as “chia fresca” which uses soaked chia seeds alongside water, lemon or citrus juice, and a touch of sweetener. With all the fun little crunchy/jelly chia guys floating around, it reminds me a bit of Thai iced tea with tapioca balls in theory. To experience the true definition of delicious hydrating refreshment, try my variation of this Mexican classic: Coconut Lime Chia Fresca.