Air pollution (PM2.5, ozone, nitrogen dioxide) damages not only the respiratory system but also increases the risk of heart disease, cancer, and neurodegenerative disorders through oxidative stress and inflammation. Fortunately, strategic dietary choices can mitigate these effects.

How Air Pollution Harms the Body

• Generates free radicals that damage DNA and cells.

• Triggers chronic inflammation in lungs and blood vessels.

• Weakens immunity, increasing susceptibility to infections.

Nutritional Defense Strategies 📌

1. Powerhouse Antioxidants

• Vitamin C: Oranges, bell peppers, kiwis → Neutralizes free radicals.

• Vitamin E: Almonds, sunflower seeds, spinach → Protects cell membranes.

• Beta-carotene: Carrots, pumpkin, apricots → Boosts lung immunity.

2. Anti-Inflammatory Fats

• Omega-3s: Salmon, walnuts, chia seeds → Reduces particulate matter-induced inflammation.

• Extra virgin olive oil: Rich in lung-protective polyphenols.

3. Sulfur-Rich Foods

• Garlic, onions, broccoli → Boosts glutathione (body’s natural detox agent).

4. Detox Drinks

• Lemon water + honey → Enhances liver detoxification.

• Green tea: EGCG reduces DNA damage from pollutants.

5. Probiotics

• Yogurt, kefir → Strengthens gut barrier, limits toxin absorption.

Quick Tips for High-Pollution Days 🚨

• Avoid processed foods and industrial oils (they worsen inflammation!).

• Drink at least 2 liters of water daily to flush toxins.

• Try turmeric-ginger barley soup as an anti-inflammatory meal.