7 foods that can help fight the effect of air pollution and make lungs strong and healthy

Air pollution has become the omnipotent and stealthy killer of the health of the world, going beyond the concern of our respiratory system all the way to the integrity of our cardiovascular system, cognitive functions, and even to the cell level itself. While the best treatment would be the mitigation of the problem itself at the root level, nevertheless, there are times when one has no recourse but to look for ways to strengthen the body's natural immune system to confront the problem in the best way possible. There are foods that are loaded with vital elements that might boost the body's natural defenses to resist the threat of air toxins. According to Dr Vineeta Singh Tandon, Senior Consultant, Internal Medicine, ISIC Multi-Speciality Hospital, there are some foods that can help reduce the impact of air pollution on body.Causes oxidative stressThe main mechanism by which air pollution can cause harm to the human body is oxidative stress. This is caused by particulate matter (PM2.5) and poisonous gases from pollution, which induce the generation of free radicals that can cause harm and lead to cell damage. These conditions can lead to chronic obstructive pulmonary disease (COPD) and heart attacks. Fortunately, some nutrients in foods have a direct antagonistic effect on these destructive processes:Antioxidants: Antioxidants are substances that counter the effects of free radicals by slowing the process of cellular damage.Anti-inflammatory medications: These assist in the mechanism of preventing the inflammation reaction of the body.Detoxification supporters: There are some nutrients that help the liver and other parts of the body in the digestion of toxins.Immune System Boosters: The healthy immune will be well suited for fighting the stressors present within the environment. While air pollution negatively impacts everybody, those who suffer maximum damage are children, older people, and those with compromised immunity. Supplementing a diet with certain foods rich in certain nutrients can help improve the body’s resistance to air pollution to a great extent. Berries (Blueberries, Strawberries, Raspberries): Berries contain high levels of anthocyanin. This is one powerful antioxidant. This antioxidant works in combination with vitamin C. Berries make for an excellent supplement. Berries stand first in the list that fights free radicals. Their high anti-inflammatory properties effectively soothe lungs irritated by air pollution.Leafy Green Vegetables (Spinach, Kale, Broccoli)These are the vegetables that have great value because of the richness of vitamins C, E, and K, as well as beta-carotene that is present in the vegetables. “Sulforaphane is a compound found in broccoli, and it has been shown to improve the body's detoxification processes in the liver to help the body remove harmful pollutants.” Turmeric: This yellow-colored spice consists of a compound called curcumin, which has been talked about for its powerful anti-inflammatory and antioxidant properties. Curcumin also has the capacity to counter airway inflammation and has been extremely effective for the support it has been able to offer to the body in the natural cleansing functions, hence protecting the lungs. Citrus fruits (oranges and lemons)The level of vitamin C found in this type of fruit is highly important in the immune system and acts as a powerful water-soluble antioxidant. Vitamin C assists in the reduction of the level of oxidative stress within the lungs, as well as the ability to replace other antioxidants in the body, thus improving the level of protection.Ginger: For ginger, it has to be eaten with the characteristics of a strong flavor and the presence of compounds like gingerols and phenolics, which can be found in ginger, and it has shown the presence of strong anti-inflammatory and antioxidant properties. It can be used to help in relieving respiratory problems such as cough and congestion due to irritation from pollution. Nuts & seeds (almonds, walnuts, flax seeds, sunflower seeds): These are packed with nutrients like healthy fatty acids, which include vitamin E, a fat-soluble antioxidant that protects the integrity of the cell membranes against the negative effects of free radicals. The presence of omega-3 fatty acids in walnuts, flax seeds, and other nuts has anti-inflammatory properties, which would work wonders for the cardiovascular system in air-polluted environments.Green Tea: Green tea has been proven to be one of the best antioxidants in nature, with the largest molecule in the catechins found in green tea being referred to as epigallocatechin gallate, or EGCG. These substances work to mitigate the effects of oxidative stress and inflammation and also help in promoting cellular health, although in some studies, EGCG has shown some unique positive effects in protecting the lungs from any environmental damage.