Important nutrients and foods to add in your daily diet to overcome the hazardous effects of air pollution :
- Vitamin E sources: Include Olive oil, almonds, sunflower seeds, basil, etc.
- Vitamin C sources: Include Guava, orange, amla, coriander, lemon, etc.
- Beta Carotene: Leafy vegetables like coriander, amaranth, methi, lettuce, spinach, carrots, radish, etc. are good sources of beta carotene.
- Omega-3 fats: Include walnuts, chia seeds, mustard seeds, methi seeds, Kala chana, etc. It is important to keep your lungs healthy because exposure to environmental pollution, toxins, cigarette smoke, etc. can cause a negative impact on your lung health and affect your quality of life.
- Turmeric: The curcumin in turmeric has anti-inflammatory properties that can protect our lungs from the toxic air.
- Beetroot: They are rich in nitrates that help optimise oxygen uptake by relaxing the blood vessels and reducing blood pressure. Add beetroot along with beet greens to your diet as the greens are rich in potassium, magnesium, carotenoid, antioxidants and vitamin C that are all essential to optimise lung health and function.
- Spinach: It contains beta-carotene, magnesium, lutein and zeaxanthin, which help to boost the immune system and protects us from the ill effects of air pollution.
- Peppers: Vitamin C intake is especially important for people who smoke as higher doses of vitamin C is directly related to better lung function. Peppers are a good source of vitamin C that should be added to your diet.
- Apple: It is linked to better lung function and lowering the risk of asthma, as it has a high concentration of antioxidants.
- Coffee: The caffeine in coffee acts as a vasodilator that helps to reduce symptoms of asthma as it opens up the blood vessels. Coffee intake is linked to a reduced risk of asthma and improved lung functioning.
- Pumpkin: They are rich in carotenoids that include beta carotene, zeaxanthin and lutein, which have powerful anti-inflammatory and antioxidant properties. People who smoke should consume carotenoid-rich foods like pumpkin for better lung health.
- Turmeric: Curcumin is the main active component of turmeric that helps to improve lung functioning as it is a potent antioxidant with anti-inflammatory effects.
- Tomato: They are loaded with lycopene that is a powerful antioxidant helping reduce inflammation in the airways. Tomato also contains immunity-boosting vitamin C and beta carotene that helps to enhance the lung functioning as it slows down its wear and tear.
- Flaxseeds: It contains omega-3 fatty acids and phytoestrogens. Omega-3 fatty acids help to reduce the effects of smog, while phytoestrogens reduce the symptoms of allergic reactions in the lungs.
- Green Tea: The Epigallocatechin gallate (EGCG) present in green tea provides an anti-inflammatory and antioxidant effect that helps inhibit scarring or fibrosis of tissues.
- Broccoli: It contains sulforaphane, which helps in expelling carcinogenic (cancer-causing) substances through stool while the vitamin C content helps to strengthen our immune system.
- Olive Oil: It helps to protect against asthma and other respiratory conditions as it includes a good amount of polyphenols, vitamin E and other sources of anti-inflammatory antioxidants that provide various health benefits.