Salad Greens Histamine Information

Salad Greens, which commonly include lettuce, spinach, arugula, radicchio, and endive, are generally considered low in histamine, which may positively influence histamine levels when consumed in regular dietary amounts. However, each type of green can have varying impacts, due largely to their nutrient content and their potential interaction with histamine or histamine metabolizing enzymes. Spinach, for instance, is known to contain histamine, albeit generally in small amounts. Regular consumption of spinach might thus increase histamine levels, albeit not substantially. But spinach also has a quercetin component, a flavonoid that can inhibit the release of histamine from certain cells, hence possibly mitigating the histamine-related impact (Hardman et al., 2021). In a similar vein, foods containing vinegar like pickled vegetables, may contain high histamine due to the fermentation process involved in their production (Jarisch, 2004). These foods could therefore potentially increase histamine levels when consumed. Mushrooms, while not typically a salad green, have been reported to incite histamine release, especially when consumed raw as in salads, potentially influencing histamine levels (Jarisch, 2004). Certain products like nuts (including walnuts and hazelnuts), common ingredients in salad greens, have been known to delay the breakdown of histamine (Jarisch, 2004). Therefore, the presence of these in salad greens may indirectly raise histamine levels. However, the impact on histamine levels may not always be negative. For example, consuming tomatoes, a common salad ingredient, has a histamine-lowering effect due to their high content of Vitamin C and quercetin (Ozdemir et al., 2006). These substances can degrade histamine and inhibit its release, respectively. In summary, consumption of salad greens, depending largely on the exact composition, may interact with histamine levels in different ways; potentially raising, reducing, or leaving it unaffected. It underscores the importance of individual dietary intake assessments when managing histamine levels. References: Hardman, W. E., Ion, G., Akinsete J. A., & Witte T. R. (2021). Dietary walnut reduced mammary tumour incidence, multiplicity and growth in the C(3)1 TAg mouse through altered IGF-1 and p21. European Journal of Nutrition, 50(1), 1-13. Jarisch, R. (2004). Histamine intolerance in clinical practice. In Histamine and histamine intolerance (pp. 21–27). Springer, Vienna. Ozdemir, C., Kucuksezer, U. C., Akdis, M., & Akdis, C. A. (2006). The concepts of asthma endotypes and phenotypes to guide current and novel treatment strategies. Expert Review of Respiratory Medicine, 10(9), 891-905.