If you’re one of the many people waking up this spring with itchy eyes, a tickly nose and that all-too-familiar sneeze, you’re not alone. Hay fever season is in full swing, and with pollen counts on the rise, many Brits are searching for natural ways to feel better. But could the answer lie in your breakfast bowl?

According to the British Berry Growers and award-winning nutritionist Rhiannon Lambert, starting your day with a colourful, berry-loaded hay fever smoothie might just give your immune system the edge it needs.

“British berries are nutritional powerhouses,” Rhiannon explains. “Their benefits go far beyond their delicious flavour. Strawberries, for instance, 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 season.”

That’s right, your morning smoothie could do more than just taste good. It might help soothe hay fever symptoms too. Each berry brings something unique to the table.

Strawberries are rich in vitamin C, which Rhiannon notes “may help reduce histamine production – the culprit behind itchy, watery eyes and those intense sneezing fits.”

Blueberries are particularly high in anthocyanins and quercetin — plant compounds that not only support eye health but may also help calm allergic reactions. “Quercetin has been studied for its potential to support the body’s response to allergens,” Rhiannon says. “It may help reduce the release of substances involved in allergic reactions.”

Raspberries, the best of both worlds, combine vitamin C and quercetin, offering a natural, double-action allergy defence.

And let’s not forget blackberries, packed with fibre and antioxidants, they’re great for gut health. “A healthy gut is known to play an important role in our overall health and wellness,” Rhiannon adds. “And that includes how we respond to allergens.”

So if you’re looking for an easy, tasty way to support your body during allergy season, a berry smoothie might be just the thing.

A Hay Fever-Busting Berry Smoothie

Bright, nourishing and packed with ingredients that support your immune system, this smoothie is the ultimate morning mood-lifter for anyone battling the pollen count.

INGREDIENTS – Serves 1

1½ cup fresh or frozen strawberries (vitamin C-rich antihistamine support)

½ cup blueberries (quercetin and antioxidant boost)

½ cup raspberries (double dose of vitamin C and quercetin)

½ cup blackberries (fibre for gut health)

1 small banana (for texture, sweetness and potassium)

1 tsp local honey (optional – may help with pollen desensitisation)

1 tbsp ground flaxseed or chia seeds (anti-inflammatory omega-3s)

1 tbsp kefir or plain live yoghurt (probiotics for a balanced gut)

½ tsp powdered nettle leaf or spirulina (natural antihistamines)

200 ml milk (or unsweetened plant milk of your choice)

A few ice cubes, if desired or just freeze your fruit for the same effect

METHOD

Pop all the ingredients into a blender and blitz until smooth. Add a splash more milk if you prefer a thinner consistency. Sip slowly and enjoy the gentle berry buzz.