Recorded amongst the world’s most polluted cities, New Delhi, is having a tough time dealing with the rising pollution levels. To stay safe, it is important for all of us to follow the preventive measures and include indoor plants, air purifiers, opt for respiratory masks when stepping out and have anti-oxidants rich diets. Published literature suggests that foods rich in Vitamin C, Vitamin E and antioxidants are enriched with anti-inflammatory properties and have been found to combat the effects of air pollution.
FOODS THAT HELP FIGHT AIR POLLUTION
Here are a few foods that you can add to your daily diet to fight the ill effects of air pollution.
1 . Vitamin E Rich Foods
–Vitamin E has been found to counteract the effects of air pollution due to its high anti-oxidant properties. Beneficial for the lung function, the antioxidants protect the cells from the harmful effects of free radicals and helps the body to combat the invaders.
-Opt for plant based cooking oils (such as sunflower, rice bran oil, canola oil, peanut oil and olive oil) for the regular cooking.
-Include nuts such as almonds, sunflower seeds, fruits such as avocado, sweet potato and spices and herbs such as paprika, cloves, oregano, basil and parsley.
2 . Vitamin C Rich Foods
-Vitamin C serves as the most important antioxidant for the body. Water soluble in nature, it scavenges the free radicals and also aids the regeneration of Vitamin E.
-Include fruits such as amla, guava, lemons, oranges, bell peppers in your daily diets.
-Include veggies such as coriander leaves, parsley, green leafy vegetables, broccoli, cabbage and turnip green in your daily diet.
3 . Omega 3 Fatty Acid Rich Foods
-Phytoestrogens and omega 3 fatty acids are a rich source of anti-oxidants. These help in reducing the symptoms of asthma and other allergic reactions.
–Flaxseeds serve as a rich source of omega 3 fatty acids and can be added to your salads, smoothies and baked foods.
-Add nuts such as chia seeds, walnuts, seafood, fish, soyabeans and spinach to your daily diet.
4 . Ayurvedic Herbs
-Studies in the Ayurveda suggest, that certain herbs and spices have been found to be effective in treating common respiratory ailments.
–Turmeric (Haldi), enriched with antioxidant properties, has been found to be beneficial in providing protection to the lungs from harsh pollutants.
–Turmeric along with ghee and jaggery (gurr) has been found to relieve cough and help asthma patients.
Also Read: Health Benefits of Turmeric
–Jaggery (gurr) along with onion juice acts as an effective natural expectorant during wet and dry coughs.
-Studies suggest that ginger, black pepper, tulsi, liquorice, nutmeg (jaayaphal), mint are also beneficial in curing respiratory ailments.
THINGS TO KEEP IN MIND
-Reduce the intake of sugary drinks, juices and food items. Instead, replace it with a smoothie rich in vitamin C and vitamin E fruits.
-In case of severe congestion, try the natural decongestants such as green tea, tulsi tea, cinnamon tea and ginger tea along with a drop of honey.
-Opt for vegetable soups in the supper. It is the best way to include green veggies rich in antioxidants (such as carrot, tomato, garlic, radish and garlic, broccoli) to your daily diet.
-Needless to say, make sure you drink lots of water throughout the day to stay hydrated.
So, go ahead and include these foods in your daily diet along with other preventive measures to effectively combat air pollution. Stay Healthy, Stay Happy!
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