Sinus Busters: The 8 Best Superfoods for Sinus Support

These nutrient-packed superfoods are dietitian-recommended to encourage healthy immune function and may help relieve nasal congestion.

By Lena Bakovic, RDN, CNSC

— On Nov 16, 2022

In this article:

Top 8 Sinus Superfoods
What Are Superfoods?
Why Add Superfoods to Your Diet?
How Live it Up Could Help

Superfoods have become a buzzword in the past decade or so. People are now more educated about what goes into their food and are looking for ways to maximize their health and nutrition.

Superfoods benefit from having higher levels of nutrients and antioxidants than many other foods, which means that eating them as part of a balanced diet may help you enjoy better overall wellness.

If you’re suffering from sinus-related symptoms, you could help support your system and overall health by incorporating more nutrients into your diet. In this article, we’ll share eight potent superfoods to consider trying.

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Top 8 Sinus Superfoods

Although these foods won’t resolve sinus symptoms on their own, they each have beneficial properties that support immune function so that your body is better able to handle issues such as respiratory sensitivity and nasal inflammation.

1. Avocados

Avocados are a well-known superfood because they are extremely nutrient-dense, with fiber, minerals, vitamins, and phytonutrients rounding out their micronutrient profile. Although they have a higher fat content than many other superfoods, this is primarily due to healthy monounsaturated fats that are an excellent source of fuel.

The high-fat content of avocados also promotes the absorption of fat-soluble vitamins, making them an excellent complement to other vitamin-rich foods. Their fiber content encourages digestive balance and may help you feel full for longer.

Avocados are extremely versatile and can be added to virtually anything. Toast, bagels, salads, and eggs are all examples of foods you may already eat regularly that can incorporate avocados.

2. Garlic

For centuries, garlic has been considered to have numerous beneficial properties. Although more research is needed to better understand the precise impact of consuming garlic, this pungent plant contains several vitamins and minerals linked to immune support, such as vitamin B6, vitamin C, selenium, and manganese. It reduces inflammation for some people and also has a decent amount of fiber despite having few calories.

Garlic can be included in nearly every meal. It is usually minced to add flavor to certain foods. One to two cloves of garlic daily is recommended for adults, but there are few negative side effects to consuming garlic in moderation other than bad breath!

3. Berries

Blackberries, strawberries, and blueberries are all fantastic sources of fiber and vitamin C. They also contain flavonoids and potassium.

Flavonoids are a class of plant compounds typically found in fruits or vegetables with a saturated color. They are thought to have antioxidant properties that may support the immune system and provide sinus support. Potassium plays an important role in the healing process by helping to facilitate circulation.

4. Peppers

Peppers are a colorful, low-calorie option for nutritional supplementation while adding flavor to a dish. Red, green, and yellow bell peppers all contain beta-carotene. Green peppers are rich not only in iron but also in vitamin C, which helps the body absorb iron. Iron is a vital mineral as it makes up the majority of the hemoglobin in red blood cells that deliver oxygen to the heart, lungs, and brain.

Spicy peppers like jalapeños and chilis contain the compound capsaicin, which is what makes them hot. Interestingly enough, many over-the-counter remedies contain capsaicin because of its pain-relieving abilities, despite the burning sensation felt when eating spicy foods containing peppers. They may even help relieve certain respiratory symptoms, such as nasal congestion, by thinning out mucus and improving air circulation and drainage of the nasal passages.

5. Chia Seeds

Chia seeds are small seeds derived from the desert plant Salvia hispanica in Central America. Chia seeds are a low-calorie food that was once thought to be a fundamental part of the ancient Aztec diet. They are rich in minerals such as zinc, magnesium, phosphorus, and iron.

Most people eat chia seeds in their raw form. They can be sprinkled over a bowl of oatmeal or blended into a smoothie with other superfoods like berries and leafy greens.

Chilling a scoop of chia seeds inside a small cup of plant-based milk overnight produces a pudding that is a nutritious addition to a healthy breakfast or can be sweetened and eaten as a dessert.

6. Carrots

In addition to having a high vitamin C content, carrots are notably rich in beta-carotene, a plant compound that is converted within the body into vitamin A with the help of zinc. Carotenoids are important for various bodily processes, including healthy immune function. They also play a vital role in the maintenance of the mucous membranes in the respiratory system.

Thus, eating plenty of carrots may help to encourage your body’s immune response and reduce the likelihood of nasal symptoms such as stuffy nose or clogged sinuses.

7. Ginger

Ginger, like garlic, is another flavorful ingredient thought to have anti-inflammatory properties. Research suggests that ginger extract may help ease nasal issues such as sinus pain, sneezing, and runny nose.

Raw ginger comes in root form but can be minced and added to meals. Many people enjoy ginger as a component of tea, often alongside other soothing ingredients such as lemon or turmeric. Consuming ginger may also help with reducing inflammation and promoting gut maintenance by increasing intestinal motility—essentially aiding the process of food exiting the digestive system.

8. Honey

Honey is a versatile addition to many foods and beverages, from hot tea to oatmeal to fruit and yogurt. Scientific research has identified honey’s antibacterial properties, supporting its use as a folk remedy to relieve issues of nasal discomfort and respiratory disruption.

Eating honey regularly may be a good choice if you are trying to ease nasal symptoms such as inflamed sinus cavities. Even if you aren’t experiencing congestion or sinus inflammation, honey is a popular substitute for refined sugars—and it never goes bad. Old, crystallized honey can be heated at low temperatures and will return to its original, liquid-like state.

What Are Superfoods?

Although “superfood” is a relatively new term among health enthusiasts, you’ve probably been eating superfoods your whole life without realizing it. A superfood is usually defined as a fruit, vegetable, mushroom, or legume that offers excellent nutritional value proportional to its caloric content. Superfoods typically contain useful vitamins, minerals, antioxidants, and other micronutrients that help our bodies thrive.

Some of the most common fruits, like bananas, apples, and berries, are often categorized as superfoods. This is because they are thoroughly beneficial when eaten, rather than containing empty calories like many processed foods. Each bite is as advantageous as it is delicious.

Superfoods are beneficial because they are an effective way to help fuel our bodies. They tend to be full of healthy fats, fiber, and protein—compounds that contribute to energy balance and may keep the stomach feeling satisfied for a longer period of time.

Why Add Superfoods to Your Diet?

Superfoods contain many necessary nutrients that support the human body’s vital functions.

Adding superfoods to your diet is a straightforward way to experience different flavors while striving to reach your health goals. By promoting immune wellness, they may even contribute to keeping nasal and sinus problems at bay.

Most of the powerful superfoods for sinus support mentioned in this article can be found at a local grocery store (if they're not already in your refrigerator). In addition to eating these foods whole, you could try a greens powder that provides numerous superfoods in one scoop.

How Super Greens Could Help

Super Greens, which includes organic vegetables, is a blend of over 20 superfoods, including powdered ginger and nutritional greens like spinach, chlorella, spirulina, and kale, that have been carefully chosen for their nutrient density.

Dark leafy greens tend to be high in antioxidants, calcium, iron, and essential vitamins like A, B, C, and K. These nutrients are used in a wide range of bodily processes and may contribute to digestive wellness, energy balance, immune support, and proper respiratory function.

Unlike many greens powders, Super Greens does not have a gritty texture or bitter taste and actually complements the flavor of many foods and beverages. To enjoy Super Greens, try blending one scoop into a breakfast smoothie or even mixing it with a plain glass of water. You can also sprinkle the powder over a variety of savory dishes such as soups, sauces, casseroles, and salads.

References

About the author:

Lena Bakovic, RDN, CNSC

Lena Bakovic, RDN, CNSC, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician dedicated to helping others lead healthier lives through evidence-based nutrition advice.

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