As the seasons shift and pollen levels rise, Brits across the country are seeking simple, natural remedies to combat hay fever symptoms - and it appears the answer could lie in the fruit bowl.

Many turn to social media to seek advice on how diet can alleviate hay fever symptoms, and now experts have identified four fruits that might be worth a try. British berries such as strawberries, raspberries, blueberries and blackberries aren't just bursting with flavour; they're also loaded with nutrients that may help soothe allergy symptoms like runny noses, itchy eyes and sneezing fits, according to specialists.

As part of their Campaign for Better Breakfasts, British Berry Growers are highlighting how kicking off your day with a tasty, colourful and berry-rich breakfast could offer health benefits you might not have previously considered - strengthening your body's natural defences against hay fever.

When grappling with hay fever symptoms, it's vital to be aware of Pollen Food Syndrome - also known as Oral Allergy Syndrome - a type of hypersensitivity reaction that can affect those who suffer from hay fever. It occurs when your immune system mistakenly identifies proteins as being similar to pollen.

For those unaffected by this condition, here's how each of your favourite berries could give you a boost this season.

Please note, this is not the solution for those who suffer from severe pollen allergies, but those who wish to alleviate mild symptoms of hay fever.

The information provided is purely for informational purposes and should not be taken as medical advice. While certain foods, like berries, may have properties that can alleviate mild hay fever symptoms, they are not a replacement for professional diagnosis or treatment.

If you're suffering from severe allergies or hay fever, it's crucial to consult a qualified healthcare professional before altering your diet or treatment plan.

Strawberries

Strawberries, which come into season in May, are an excellent source of vitamin C, a natural antihistamine. Adding a handful of these juicy red delights could help reduce histamine production - the cause behind itchy, watery eyes and those intense sneezing fits.

Blueberries

Blueberries are notable for their anthocyanin levels, plant compounds known for their antioxidant properties, supporting eye health. Blueberries also contain quercetin, a natural antihistamine that may help ease allergy symptoms and reduce inflammation.

Raspberries

Raspberries combine some of the health benefits that strawberries and blueberries offer. Equipped with vitamin C and quercetin, raspberries provide a natural two-pronged defence against allergies.

Blackberries

Blackberries are famously high in fibre and antioxidants, and so they can help support a healthy gut, which is vital for the body to regulate immune responses, such as those that trigger hay fever.

Rhiannon Lambert BSc MSc RNutr, a leading nutrition expert, has hailed British berries as dietary giants, accentuating their extensive health benefits that overshadow their delectable flavour. "British berries are nutritional powerhouses, and their benefits go far beyond their delicious flavour. Strawberries are a source of vitamin C, which plays an important role in the normal functioning of the immune system and may support the body's natural defences during allergy seasone," she said.

The expert outlined the specific perks of certain berries, adding: "Blueberries and raspberries contain natural plant compounds like quercetin and anthocyanins. Quercetin has been studied for its potential to support the body's response to allergens by helping to reduce the release of substances that are involved in allergic reactions. While more research is needed, some early studies suggest that diets rich in quercetin may help ease common allergy symptoms."

Lambert further spotlighted the significance of fibre in these berries: "Blackberries and raspberries, among other berries, contain fibre, which is important for gut health - and a healthy gut is known to play an important role in our overall health and wellness."

For seamless integration into everyday diet, she offered one tip, saying: "Including a handful of berries at breakfast is a simple and delicious way to get a variety of helpful nutrients for your immune system, especially during the spring and summer months when they're at their best."