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Anti Pollution Diet: With Delhi-NCR air pollution and smog levels reaching new peaks every day, most people are now suffering from various dangerous ailments like respiratory issues. According to experts, air pollution refers to the contamination of air, irrespective of outside or inside which happens when any harmful gases, dust, or smoke enter the atmosphere and make it difficult for human beings, plants, and animals to survive.

Doctors say every time you inhale polluted air, air pollutants get embedded deep into your lungs, leading to severe damage to the respiratory tract and eventually causing lung diseases. Environmental exposure then triggers many cases of asthma, pneumonia, and COPD and exacerbates or worsens existing respiratory illness – all of which makes it extremely difficult for you to breathe.

Toxic air pollutants also lead to respiratory infections like pneumonia – which is life-threatening, especially in older adults with compromised immune systems. Also, children are prone to lower respiratory tract infections because the lungs and other body organs are still developing at their age.

According to experts, inhaling polluted air - consisting of ozone, nitrogen dioxide, particular matter, and diesel exhaust particles depletes protective antioxidants so, these need to be timely replenished through your diet. A few nutrients that can do that include:

Foods loaded with vitamin C including oranges, pepper, blackcurrants, and potatoes is one of the most effective antioxidants for your body as it is a water-soluble vitamin that removes free radicals easily.

Vitamin C is counted among the best foods for your lungs that contribute to the regeneration of Vitamin E and can be boosted in daily diet to maintain its level in the lungs.

Vitamin E is among the most important and effective nutrients considered the first line of defense against many pollutants and helps prevent injuries to human tissues. To get sufficient vitamin E - include plant-based cooking oils like sunflower oil, olive oil, canola oil, etc. Also, consume almonds and sunflower seeds and almonds in the morning as they are excellent sources of vitamins and can help you prevent adverse effects of air pollutants.

One of the most beneficial nutrients that protect your body from harmful air pollutants that damage the lungs – Omega 3 safeguards your body against the impact of air pollution on the heart and lipid profile.

You must regularly consume nuts and seeds like chia seeds, flaxseeds, and walnuts in your morning diet as they are a good source of Omega-3. Also incorporate methi, mustard, rajma, and black chana to fulfill the requirement.

Considered among the best nutrients that help in controlling inflammation in the body due to its high antioxidant activity, beta-carotene is loaded in vegetables like spinach, methi, amaranth, and coriander. You can also include radish and carrots in your diet to keep your lungs healthy.

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