Is Apricot High in Histamine?
If you suffer from histamine intolerance, you have probably spent time wondering whether apricots would trigger your symptoms. Often the information we find online can be contradictory and we end up needing to figure it out for ourselves by trial and error. This blog is going to look in-depth at the relationship between apricots and histamine levels, the nutritional profile of apricots and some tips on managing histamine intolerance.
Let’s first have a refresher on what histamines are and the role they play inthe body.
Histamines are the chemicals that your immune system makes to help rid your body of potential danger (allergens). The word ‘allergies’ covers everything from eczema to hay fever to food or drug allergies. These allergens tend to cause symptoms all over the body. Common allergens include but are not limited to; food, drugs, insect bites, mould, pet hair, pollen and other environmental triggers. Histamines are part of our body’s defence, causing you to itch, sneeze, or tear up in order to expel the allergens from your system. They are there to protect us. However, when our bodies are overloaded with histamines, that’s when things start to go wrong. When our body sees the trigger (pollen, pet hair etc) as a more serious threat than it is in reality, our immune system reacts accordingly, releasing higher levels of histamine to try and eliminate these dangers.
Histamines are stored in our mast cells, and the body sends a signal to these mast cells to release histamines. Mast cells are a type of white blood cell that contains compounds that play a role in immunity. Histamine is one of these compounds, as well as leukotrienes (which also plays a role in allergies), ATP (our primary energy source), inflammatory cytokines and certain enzymes. It is the mast cells’ job to carry these compounds around the bloodstream, releasing its different contents when triggered. If mast cells release these contents all at once, the person will have anaphylaxis which can be lifethreatening. Mast cells are found in your skin, blood, gut, lungs, nose and mouth. After the histamines are released from the mast cells, they cause blood flow to the area in which the histamines travelled to, causing inflammation.
Histamines, therefore, are an essential and natural part of our body’s defence system, so how come there are those of us who are intolerant? First of all, histamine intolerance does not mean we have a sensitivity to histamines, but rather we produce too much of it. Our bodily systems believe us to be nearly constantly under threat, meaning we can have a constant and high release of histamines all the time. Although the symptoms vary depending on the individual, some of the common reactions to high histamine levels are; itchy skin, dry or irritated eyes, hay fever-like symptoms, runny nose, bloating, abdominal discomfort, fatigue, headaches, irregular menstrual cycle, hives, anxiety, acne, eczema, dermatitis and psoriasis. If you suffer from histamine intolerance, it is essential you change your diet to limit high-histamine foods and ensure your histamine levels stay at a healthy, balanced place. As food is something we have the biggest control over, it can be easy to make changes. However, knowing what foods will cause you harm and what foods will help you is no easy task. There are some very clear, obvious foods you should avoid, but there are some that sit somewhere in the middle and could even effect people differently. One of these foods is apricots.
Apricots offer a range of essential nutrients that can contribute to our overall well-being and are highly regarded for their high vitamin and mineral ontent. Vitamins A and C are both particularly high in apricots and are important for our body due to their antioxidant properties. Vitamin A helps our eyes stay healthy as well as plays a crucial role in maintaining the integrity of the skin. Vitamin A also supports the immune system and helps the development and growth of cells. Vitamine C is a powerful antioxidant that protects the body from oxidative stress. Vitamin C takes part in collagen synthesis, which is important for the health of the connective tissues of skin,
bones and blood vessels. Cleverly, Vitamin C can also improve the absorption of iron plant-based foods. Apricots also contain the minerals iron and potassium which plays a role in maintaining a healthy immune system and regulating blood pressure respectively. Another positive benefit of apricots are their fibre content. Fibre promotes
healthy digestion and maintains a balanced blood sugar level. It is a type of carbohydrate that the body cannot digest as it passes through the digestive system promoting regular bowel movements as well as reduces the risk of constipation, haemorrhoids and diverticular disease.
In addition to the already accumulative benefits of apricots, they also contain a variety of antioxidants, including beta-carotene, lutein, and zeaxanthin. Beta-carotene is a precursor to Vitamin A and is the reason apricots have such a bright orange colour. This antioxidant protects the cells from free radicals as well as promoting healthy skin and eye health.
Lutein and Zeacanthin are both beneficial for eye health by filtering harmful blue light, reducing the risk of degeneration and improving sight. It is clear that apricots are a small, delicious and nutritional powerhouse packed with vitamins, minerals, fibre, and antioxidants which contribute to our overall well being. Let’s now look more closely at the relationship between apricots and histamines. Apricots are typically considered low in histamines, although they do contain some, the levels are generally quite low and do not pose any significant risk for people living with histamine intolerance.
What apricots do have that is important for us to know, is an enzyme called diamine oxidase (DAO). DAO is an extraordinary enzyme that actually breaks down histamine
in the body, therefore playing a vital role in histamine metabolism, aiding in its breakdown and preventing a build-up. For those with histamine intolerance, consuming foods with DAO such as apricots can actually alleviate the histamine symptoms you are experiencing. Please note that histamine intolerance is a complex condition and may differ from person to person so listening to your own body after consuming apricots or any other foods is important to ensure the foods you are consuming are right for you and your individual needs.
In addition to apricots, there are other dietary changes you can make to support your well being and manage symptoms. Limit foods known to be high in histamines such as aged cheeses, fermented foods, cured meats and alcohol. Increase your consumption of fresh, unprocessed foods into your diet, with a focus on anti-inflammatory foods
such as fruits, vegetables, lean proteins and healthy fats. By reducing inflammation in the body you are supporting your overall histamine metabolism. Some other fresh fruits to pair with apricots that are low in histamine and can support your overall health are blueberries, watermelon, mangoes and pineapple. As aged foods contain high levels of histamines, it is important to note that dried apricot, tinned apricots or any other apricot products will not provide you with the same DAO enzyme benefits. It is only for fresh apricots that your histamine levels will benefit from.
Another factor that we can look at on our journey towards lower histamine levels is stress. Stress is believed to impair the activity of the DAO enzyme. Meaning high levels of stress lead to a slower working DAO enzyme, leading to a histamine build up, exacerbating symptoms of histamine intolerance. This makes combating stress even more important as higher cortisol levels not only releases histamines but also prevents the enzyme from breaking it down. Taking small steps towards a reduced stress lifestyle will positively impact your histamine levels, histamine symptoms and your overall well being.
It is clear from our look into apricots and stress that the DAO enzyme is a critical factor in the balance of histamines in our body. Let’s support this enzyme to do what it does best by consuming apricots and other fresh produce, as well as reducing our stress and moving towards a healthier, happier you.
For more information or to find someone who is able to support you on your journey towards living a histamine balanced life, contact Naturopath Charmaine D. Charmaine will be able to create a bespoke plan of action for you and your health, and walk alongside you with support, research, supplements and lifestyle plans.