Want To Breathe Easy? These Foods Are Your Best Defence Against Air Pollution

The escalating air pollution in Indian cities has reached an alarming level, as indicated by the continuously rising Air Quality Index (AQI). While it's challenging to halt daily responsibilities and work due to this severe pollution, there are measures individuals can take to mitigate the impact on their health and well-being.

The persistent surge in AQI levels is a growing concern, posing significant health risks, especially to those residing in these urban areas. Pollution from vehicular emissions, industrial activities, construction, and crop burning contributes to the pathetic air quality, affecting millions of lives. Despite the inability to completely avoid exposure, individuals can take proactive steps to safeguard their health.

What are we inhaling with bad levels of air pollution?

Air pollution contains a mixture of harmful substances that we inhale, and these can have significant effects on our lungs and overall respiratory health. This pollution often includes particulate matter (PM), which comprises tiny solid or liquid particles that can penetrate deep into our respiratory system. It also contains gases like ozone (O3), nitrogen dioxide (NO2), sulphur dioxide (SO2), and carbon monoxide (CO), many of which originate from industrial emissions and vehicle exhaust. When we breathe in these pollutants, they can lead to respiratory irritation, causing symptoms such as coughing, wheezing, and shortness of breath.

Additionally, prolonged exposure to air pollution can result in a decrease in lung function, making it harder to breathe and increasing the risk of respiratory infections. Individuals with pre-existing respiratory conditions are particularly vulnerable to the adverse effects of air pollution, and long-term exposure can lead to the development of chronic diseases and other health complications.

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What can we eat to combat the effects of air pollution?

While there are several ways one can try and combat air pollution from outside, there are also ways one can protect oneself from within with a proper, healthy diet. Here are some foods one can consume to combat the harsh effects of air pollution:

Antioxidant-Rich Fruits And Vegetables

Consuming a variety of colourful fruits and vegetables high in antioxidants, such as berries, spinach, kale, bell peppers, and citrus fruits, can help combat the harmful effects of pollution. Antioxidants help neutralise free radicals in the body, reducing oxidative stress caused by pollutants. A study published in the American Journal of Clinical Nutrition found that a diet high in antioxidant-rich fruits and vegetables could improve lung function and respiratory health, potentially mitigating the effects of air pollution.

Omega-3 Fatty Acids

Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel), flaxseeds, and walnuts, possess anti-inflammatory properties that may protect the respiratory system from pollution-related damage. According to research published in the American Journal of Respiratory and Critical Care Medicine, omega-3 fatty acids can help mitigate the inflammatory effects of air pollution on the lungs.

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Turmeric

Curcumin, the active compound in turmeric, is known for its anti-inflammatory and antioxidant properties. Adding turmeric to your diet or taking it as a supplement may help reduce the inflammatory effects of air pollution on the respiratory system. Studies have shown that curcumin has the potential to protect the lungs against air pollution-induced inflammation and oxidative stress.

Ginger

Ginger is known for its anti-inflammatory and immune-boosting properties. Incorporating ginger into your diet, such as in teas or meals, may help combat the inflammatory effects of air pollution on the body. Research in the International Journal of Environmental Health Engineering suggests that ginger may help alleviate the harmful effects of air pollution on the respiratory system.

Green Tea

Green tea contains polyphenols, powerful antioxidants that have been shown to reduce inflammation in the body. Drinking green tea regularly may help protect the body from the oxidative stress caused by air pollution. A study published in the Journal of Nutrition found that green tea polyphenols can alleviate air pollution-induced inflammation and lung damage in mice, indicating potential benefits for humans.

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However, while these foods show promise in supporting overall health and combating the effects of air pollution, it's essential to combine a healthy diet with other preventive measures, such as minimising exposure to polluted air and supporting environmental policies aimed at reducing pollution levels.