Diet tips: Eat citrus fruits, nuts and seeds, drink green tea to fight air pollution health risks

With air pollution reaching severe levels in many cities across the country, following a certain diet rich with antioxidants, omega-3 fatty acids and vitamin D can make your body more resilient to the stress that air pollution puts on it.

Eat foods that are rich in fibre like whole grains, legumes, vegetables, and fruits and drink green tea as it protects against respiratory inflammation caused by air pollution.

Here’s a guide to foods that can help your body combat the effects of air pollution:

• Add antioxidant-rich foods

Research in the American Journal of Clinical Nutrition shows that vitamins C and E intake may reduce airway inflammation caused by pollution. Eat citrus fruits, strawberries, bell peppers, and nuts that are high in vitamins C and E.

Antioxidants can also help combat oxidative stress caused by pollutants. Eat leafy green vegetables such as spinach and kale.

Also read | Air pollution caused 8.1 million deaths in 2021 globally, 2.1 million in India: Report

• Include omega-3 fatty acids

Omega-3s reduce inflammation and support respiratory health. Environmental Health Perspectives reports that omega-3s help mitigate the harmful effects of particulate matter on heart and lung health. Add flaxseeds, chia seeds, walnuts, and fatty fish (like salmon and mackerel) to your diet.

• Increase intake of vitamin D

Vitamin D strengthens immune response, giving your body strength to manage exposure to pollutants. The Journal of Investigative Medicine highlights vitamin D’s role in reducing inflammation linked to air pollution.

Include fortified foods like milk, eggs, and mushrooms, and consider going out in the sun.

• Consume fibre-rich foods

A study in The American Journal of Clinical Nutrition notes that fibre helps reduce systemic inflammation from pollution. Fibre also supports digestive health and can help eliminate toxins from the body. Choose whole grains, legumes, vegetables, and fruits to increase fibre intake.

Also read | Impact of pollution: 5 ways long-term pollution harms your health and environment

• Drink green tea

Green tea has polyphenols that act as powerful antioxidants that reduce oxidative damage. The Journal of Nutritional Biochemistry suggests green tea polyphenols also help protect against respiratory inflammation caused by pollutants. Drink one or two cups of green tea daily to enjoy its protective effects.

Apart from these suggestions, make sure you drink a lot of water which will help flush out toxins, and limit processed foods that can increase inflammation.

These dietary changes can help your body combat the harmful effects of air pollution, promoting overall health and resilience.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.