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These Foods Will Help Your Body Fight Air Pollution

Pollution and climate change are the most dangerous man-made enemies the entire world is fighting right now. Now, as the winter season is knocking at the door, the harmful effects of air pollution are all over the place. Although every kind of pollution is harming people in one way or the other, air pollution is taking a toll on critical human organs like the lungs, heart, and brain. While you should be taking all the necessary measurements like wearing masks or staying out of smoking, they aren’t enough to detoxify your body.

Well, you can do it through the regular foods you are having. Here is a list of foods that can help you eliminate the harmful effects of pollution on your body. Check it out.

Foods to Fight the Harmful Effects of Air Pollution

1. Citrus Fruits

citrus fruits

Citrus fruits like gooseberry, lemon, orange, tangerine, and guava are rich in vitamin C and provide the necessary antioxidants in the human body. Antioxidants play a very crucial role in boosting the immune system and also keep the heart and lungs healthy. Maintaining the vitamin C level in the lungs is necessary to neutralize the effects of pollutants in the lungs.

2. Green Tea

Green tea

Green tea is loaded with antioxidants and can be very helpful in reducing inflammation in the lungs by cleaning it. Studies have shown that green tea can also provide protection to lung tissues from the harmful effects of smoke inhalation. So, even if you come in contact with polluted air every day when you go out, green tea can work as a damage-controller to an extent.

3. Broccoli


When you think about healthy eating, broccoli will top the list. Broccoli has some phenolic compounds which reduce the risk of asthma even if you come in contact with harmful substances. A flavonoid in broccoli, namely Kaempferol has strong anti-inflammatory properties. It helps in fighting both viral and bacterial infections and builds up the immune system at the same time.

4. Oilve Oil

Olive Oil

Chronic Obstructive Pulmonary Disease or COPD is a severe lung condition both smokers and non-smokers are suffering from due to extreme air pollution. The alpha-tocopherol, a type of vitamin E present in olive oil lowers the risk of COPD. Olive oil also works as a protector against the adverse vascular effects of harmful particles in the air. The fatty acids present in olive oil has are anti-inflammatory agents to maintain the health of the lungs. 

5. Avocado


Loaded with the antioxidant known as glutathione, avocado fights the free radicals in your body and improves respiratory health. it prevents lung dryness and reduces the risk of lung cancer. The oleic acid present in avocado reduces any type of inflammations and heals the lung.

6. Nuts and Seeds

Nuts and seeds

Nuts and seeds, namely walnuts and flaxseeds are loaded with phytoestrogens which contain antioxidant properties to reduce the oxidative stress in the body. These phytoestrogens also help in eliminating the allergic reaction from the lungs very efficiently along with fighting against asthma. The omega-3 fatty acids present in these nuts and seeds are extremely beneficial in protecting the lungs, heart, and blood vessels from the harmful effects of smog.

7. Tomatoes


Fresh tomatoes are full of beta-carotene, vitamin C, and lycopene which reduce the inflammatory effects on the lungs and provide protection against respiratory illness. Tomato also controls the free radicals in our body to protect the lungs from other respiratory ailments caused by polluted air. 

8. Leafy Vegetables

Leafy vegetables

Leafy vegetables like spinach, amaranth, fenugreek, coriander, lettuce, etc. are among the most important sources of beta-carotene which is converted to vitamin A in our body. Beta-carotene is very efficient in controlling inflammation, reducing the risk of lung cancer and other health problems which are generally caused by smoking or inhaling polluted air.

9. Fish


If you are not a vegetarian, fish can be very useful for your health to fight against the harmful effects of pollution. Oily fishes are filled with omega-3 fatty acids that help in protecting the body from smogs and prevents heart diseases. Omega-3 provides recognizable protection to the brain against the neurotoxins like mercury and lead found in polluted air.

10. Ayurvedic Solutions

Ayurvedic Solution
  • Known as a therapeutic herb, turmeric contains curcumin that has anti-inflammatory properties to protect the lung against harmful pollutants.
  • Jaggery is known for its high iron content and improving the oxygen-carrying capacity in the blood. So, it helps in eliminating breathing problems caused by air pollutants and provides the necessary oxygen supply in the body.
  • When mixed with Jaggery, Haritaki is a very good ayurvedic element to provide relief from phlegm.
  • Ginger has anti-inflammatory properties and provides relief from cough related problems.
  • Turmeric mixed with jaggery and ghee can be extremely helpful during asthmatic attacks and provides relief in cold.

These foods are absolute blessings to save your body from the harmful pollutants you come in contact with every day. But apart from eating these foods to detoxify your body and following healthy habits, it is also important to spread awareness among people to prevent air pollution.

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