Delhi pollution: From turmeric to garlic, tulsi and ginger, these superfoods will keep your lungs healthy

Turmeric is one of the best lung-cleansing foods and aids in the fight against viral infections (Image: Canva)

Every year as the cooler months approach, residents of Delhi brace themselves for the onset of the infamous pollution season. The combination of vehicular emissions, industrial pollutants, festival celebrations, and atmospheric factors creates a hazardous cocktail of pollutants, which is further exacerbated by the region's geographical features. Sadly, the AQI (air quality index) has begun to alarm us already, hinting towards increased cases of cough and cold, breathlessness, and serious respiratory problems in near future.

As we approach this challenging period, it becomes imperative to explore ways in which we can safeguard our health against the harmful effects of air pollution. Now, believe it or not, a critical aspect of this protection lies in our dietary choices. While we may not have full control over the outdoor air quality, we can certainly control what to eat to fortify our lungs’ defenses.

Here’s a list of powerful foods that will safeguard your lungs against the pollution season:

1. Turmeric

This golden spice contains curcumin, known for its potent anti-inflammatory and antioxidant properties. It can help reduce inflammation in the lungs and promote better lung function. It is also one of the best lung-cleansing foods and aids in the fight against viral infections.

2. Ginger

Ginger has been shown to have anti-inflammatory and antibacterial properties. It can help ease respiratory symptoms and support lung health.

3. Tulsi

Tulsi (or basil) leaves can protect the lungs from air pollution. Experts claim that regularly consuming 10-15 ml of tulsi juice can help remove pollutants from the respiratory tract.

4. Omega-3 Fatty Acids

Foods like fatty fish (salmon, mackerel, sardines), flaxseeds, and walnuts are excellent sources of omega-3 fatty acids. These fats have anti-inflammatory properties that can help reduce the risk of lung diseases.

5. Vitamin C

Citrus fruits, Indian gooseberries, bell peppers, and strawberries are packed with vitamin C, which reduce the risk of respiratory infections (Image: Canva)

With the deterioration of air quality, it is critical to be mindful of building immunity. Citrus fruits, Indian gooseberries, bell peppers, and strawberries are packed with vitamin C, which can support the immune system and reduce the risk of respiratory infections.

6. Green Tea

The antioxidants in green tea, such as catechins, may help protect lung tissue from damage caused by pollution.

7. Berries

Blueberries, raspberries, and blackberries are rich in antioxidants that can help combat oxidative stress in the body, including the lungs.

8. Garlic

Garlic has been praised for its anti-inflammatory and immune-boosting properties. It may help alleviate lung congestion and improve respiratory health.

9. Nuts

Almonds, walnuts, and hazelnuts are high in magnesium, a mineral that supports lung function and helps relax airways.

10. Cruciferous vegetables

Green leafy vegetables contain a potent antioxidant in the form of chlorophyll that combat free radicals in our body. Spinach contains anti-mutagenic components such as lutein, carotene and zeaxanthin. All of them are immunity boosters that also protect our lungs.