Quercetin
Quercetin is a type of antioxidant called a flavonoid. Although there is still isn't enough research to conclude that quercetin is an effective allergy remedy, it is thought to prevent the release of the inflammatory chemical histamine, which is involved in allergy symptoms such as sneezing and itching.
Quercetin is found naturally in certain foods, such as apples (with the skin on), berries, red grapes, red onions, capers, and black tea. It is also available in supplement form. A typical dose for allergies and hay fever is between 200 and 400 milligrams three times a day.
Here is some Quercetin:
http://amzn.to/xs1PMC
Pretty cheap and has benefits beyond allergy relief to the distance runner!
Carotenoids
Carotenoids are a family of plant pigments, the most popular being beta-carotene. Although no randomized controlled trials show that carotenoids are effective remedies for allergies, a lack of carotenoids in the diet is thought to promote inflammation in your airways.
There are no guidelines or research that suggests a certain target intake for hay fever. Many people don't even get one serving of carotenoid-rich foods a day. If this is you, consider striving for one to two servings a day to up your intake.
Good sources of carotenoids include apricots, carrots, pumpkin, sweet potato, spinach, kale, butternut squash, and collard greens.
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of essential fatty acid that we must obtain through our diet. Research suggests that they may reduce the production of inflammatory chemicals in the body (prostaglandin E2 and inflammatory cytokines).
Although there are no randomized controlled trials showing that omega-3 fatty acids are effective allergy remedies, a German study involving 568 people found that a high content of omega-3 fatty acids in red blood cells or in the diet was associated with a decreased risk of hay fever.
Here is fish oil:
http://amzn.to/xgX7y1
I tried to find it cheap but I mean you can get these things at any department store, just cheaper online.
I know this is long winded but what I really like about these choices is that they have benefits to you regardless of their impacts on your allergies, and all 3 combined will probably help!