Fight Pollution With Food: What To Eat

Air pollution is a deadly issue, currently the ninth leading cause of death and disability worldwide. It is associated with lung cancer, emphysema, heart disease, respiratory infection, asthma, liver disease, and diabetes. While wearing a mask can provide almost 100% protection against particulate pollution, eating certain foods can also help to safeguard against its harmful effects. These include foods rich in vitamins C and E, beta carotene, omega-3, and antioxidants. For example, broccoli and other cruciferous vegetables, citrus fruits, leafy greens, olive oil, nuts, and seeds.

Broccoli and leafy greens

Broccoli and other cruciferous vegetables have been shown to help the body fight the effects of air pollution. A compound found in broccoli, sulforaphane, is thought to help remove pollutants like benzene and fight inflammation caused by air pollution. In one study, participants who drank a broccoli sprout drink for 12 weeks passed significantly more of the carcinogen benzene out through their urine. Another study found that smokers who ate 250g of steamed broccoli for 10 days had lower levels of inflammation markers in their blood.

Broccoli sprouts, in particular, are a source of glucoraphanin, which creates sulforaphane when chewed or swallowed. This compound accelerates the body's ability to detoxify from various pollutants. In a study conducted in China, participants drank a beverage of sterilized water, pineapple, lime juice, and dissolved freeze-dried broccoli sprout powder. The rate of excretion of benzene increased by 61%, and the rate of excretion of the irritant acrolein increased by 23%.

While the evidence for the benefits of broccoli in counteracting pollution is promising, it is important to note that the effects of plants on air pollution are not as well-established as "unnatural" solutions like air purifiers and masks. Additionally, it is worth mentioning that leafy greens, such as romaine lettuce and spinach, have been associated with food safety concerns due to E. coli outbreaks. Between 2006 and 2019, romaine and other leafy greens were responsible for at least 46 multistate E. coli outbreaks, causing concern among consumers.

Overall, while incorporating broccoli and leafy greens into your diet may offer some protection against air pollution, it should be combined with other measures such as maintaining a healthy weight and limiting exposure to pollutants to effectively manage the health impacts of pollution.

Spices: ginger, turmeric, cinnamon

While there is no silver bullet to counteract the effects of pollution, certain foods may help protect your body and reduce your susceptibility to pollution-related health issues.

Ginger, turmeric, and cinnamon are all spices with potential health benefits that may help counteract the effects of pollution.

Ginger is known for its anti-inflammatory and antioxidant properties, which can help reduce swelling and protect the body from the harmful effects of free radicals. It has been used to treat various conditions, including indigestion, nausea, and motion sickness.

Turmeric, another spice with medicinal properties, contains a chemical called curcumin, which has been shown to reduce inflammation and pain associated with conditions like osteoarthritis. It may also help with hay fever, lowering high levels of cholesterol or other fats in the blood, and reducing liver injury and fat buildup.

Regarding cinnamon, it is important to exercise caution as it has been associated with high lead levels in some cases. Consumer Reports found high lead levels in 12 out of 36 cinnamon powders and spice blends containing cinnamon. However, there are cinnamon products with lower or no lead content, such as certain organic ground cinnamon brands. Cinnamon has been linked to reducing congestion and having antibacterial properties.

In conclusion, while ginger, turmeric, and cinnamon may offer some protective effects against pollution, it is important to remember that maintaining a healthy weight, eating a balanced diet rich in omega-3 oils, and limiting processed foods are also crucial components of an anti-pollution diet.

Fruits: oranges, lemons, guava

Oranges are a popular, nutritious, and healthy citrus fruit. They are known for their vitamin C content, which may help to counteract the cell-damaging effects of free radicals caused by inflammation, viral infection, and exposure to pollution. Oranges are also a good source of fiber, which can help lower the risk of type 2 diabetes by improving insulin sensitivity and controlling blood sugar. In addition, oranges contain antioxidants and plant compounds that may reduce inflammation and have antiviral properties, contributing to overall health and potentially offering protection against certain diseases.

However, it is worth noting that the environmental impact of orange agriculture should be considered. While oranges do not directly counteract pollution, their nutritional benefits may help mitigate some of the health risks associated with it.

Lemons are another citrus fruit with a high vitamin C content. They are also a source of flavonoids, which are antioxidants that help remove free radicals from the body. Lemon water is believed to offer health benefits, such as weight loss and improved mental health. However, the environmental impact of lemon production includes high water consumption, contributing to freshwater pollution, and the use of pesticides and fertilizers, which can negatively affect ecosystems and human health.

Guava fruits and leaves are rich in vitamin C, antioxidants, and other nutrients. Guava leaf extract has been linked to improved heart health, reduced blood pressure, and decreased "bad" LDL cholesterol. Additionally, guava leaf tea is a traditional remedy for diarrhea and may have antimicrobial properties. While guava agriculture may have environmental impacts similar to other fruits, the nutritional benefits of guava may help support overall health and potentially reduce the risk of certain diseases.

In summary, while oranges, lemons, and guava do not directly counteract pollution, their high vitamin C, antioxidant, and anti-inflammatory properties may help protect against and mitigate some of the health risks associated with pollution exposure. However, it is important to consider the environmental impacts of the agriculture of these fruits, particularly their contribution to water consumption and pollution, and the use of pesticides and fertilizers.

Nuts and seeds: walnuts, chia seeds, flax seeds

While there is no silver bullet to counteract the effects of pollution, certain foods may help protect your body against it. For example, incorporating omega-3-rich oils into your diet is not only heart-protective but also helps protect your body against pollution.

Nuts and seeds, such as walnuts, chia seeds, and flax seeds, are excellent sources of plant-based omega-3 fats, known as alpha-linolenic acid (ALA). ALA is essential because it is a type of fat that your body cannot produce and must be obtained through your diet. Walnuts, chia seeds, and flax seeds also contain protein, fibre, copper, and thiamine.

Walnuts have a close-to-optimal ratio of omega-6 to omega-3 fatty acids, which is ideal for a plant-based diet. They are also versatile and can be easily added to various dishes.

Chia seeds are native to Mexico and Guatemala and were likely used as a staple food in ancient Aztec and Mayan diets. They have a bland taste and can be used without any preparation, making them easy to incorporate into your diet. Chia seeds are also a good source of fibre, which can help prevent type 2 diabetes by slowing down the digestion of carbohydrates and the absorption of sugar into the blood.

Flax seeds, also known as linseeds, are generally brown or golden and are thought to originate from the Middle East. They have a slightly nuttier flavour than chia seeds and need to be ground before use. Flax seeds contain more antioxidants than chia seeds, making them a powerful tool in fighting certain types of cancers. They are also a good source of lignans, which have been linked to a reduced risk of breast cancer.

In addition to their health benefits, chia seeds, flax seeds, and walnuts are also sustainable food choices. These seeds require minimal irrigation and are drought-resistant, making them environmentally friendly.

Oils: olive oil, omega-3

While olive oil has various environmental benefits, the focus here is on the health benefits of olive oil, omega-3, and omega-3 fatty acids in counteracting the effects of pollution.

Olive oil is known for its culinary and medicinal benefits. Olive oil production is also beneficial to the environment, as olive trees have a lower water requirement than other crops, and their deep root systems enable them to access water far underground. Olive trees also have a natural resistance to many pests and diseases, reducing the need for pesticides.

Omega-3 fatty acids, found in flax, hemp, and fish oils, can help prevent and treat inflammation and oxidative stress caused by air pollution. Research has shown that omega-3 fatty acids may deliver a 30-50% reduction in harm caused by air pollution. The EPA's PISCES study has also shown that omega-3 polyunsaturated fatty acids may help reduce the adverse effects of air pollution on the cardiovascular system in the short term.

The study found that in the high omega-3 group, there was an improvement in health markers, including increased lung and vascular function and decreased cholesterol following short-term exposure to nitrogen dioxide (NO2). The research also found early protection from PM2.5 and ozone exposure in the high omega-3 group.

According to Dr Richard Russell, a consultant respiratory physician in the NHS and medical advisor to the British Lung Foundation (BLF), the findings of the research need to be interpreted with caution, as the responses in mice may differ from those in humans. However, he adds that there is increasing evidence showing that these fatty acids have significant anti-inflammatory effects and can probably be recommended as a healthy addition to the human diet.

In conclusion, while olive oil has environmental and health benefits, omega-3 fatty acids have been specifically shown to help counteract the harmful effects of air pollution on the human body.

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