Plants For Pollution: Foods That Fight Smog

Air pollution has reached dangerous levels, with even people with no history of respiratory problems landing up in hospital emergency rooms. While staying indoors, using an air purifier, and going outdoors with a pollution mask are some precautions that have already been adopted by concerned citizens, there are certain foods that can be incorporated into your diet to combat the harmful effects of air pollution.

Vitamin C-rich foods like oranges, strawberries, guavas, and red bell peppers

Air pollution is a pressing issue, and it is important to fortify yourself from within. Vitamin C is a water-soluble vitamin that functions as an antioxidant in your body. It is a key vitamin for your health and is important for several bodily functions like wound healing, immune function, and bone or cartilage repair.

Guava is a vitamin C overachiever, with one fresh guava containing anywhere from 73 mg to 247 mg of vitamin C, depending on the variety. Most guavas will give you about 200% of your daily recommended vitamin C intake. They are particularly rich in the antioxidant lycopene. Red bell peppers are another excellent source of vitamin C, with one medium red pepper delivering more than 150% of your daily recommended vitamin C intake.

In addition to these foods, there are other dietary sources of vitamin C that can help combat air pollution. These include cruciferous vegetables like broccoli, kale, Brussels sprouts, and cauliflower, as well as citrus fruits, certain types of cherries, and other peppers. Consuming a variety of these vitamin C-rich foods can help protect your body from the harmful effects of air pollution.

Turmeric, a well-known antioxidant, can be mixed with ghee or milk

Turmeric is a well-known antioxidant with anti-inflammatory properties, which can help protect the lungs from the toxic effects of pollutants. It is a bright yellow spice that is commonly used in Asian cuisine, giving curry its distinctive colour. Curcumin, the active component in turmeric, has been used in Ayurvedic medicine for centuries due to its strong antioxidant properties.

Turmeric can be mixed with ghee, jaggery, and butter to relieve coughs and soothe irritation in the lungs caused by air pollution. Ghee, a type of clarified butter, is believed to reduce the harmful effects of pollutants such as lead and mercury in the air. Consuming a teaspoon of warm ghee or adding it to foods like chapatis is recommended. Alternatively, ghee can be used to massage the nostrils and feet, providing a direct way to experience its benefits.

Turmeric can also be mixed with milk to create a beverage known as golden milk or turmeric milk. This drink is traditionally made by warming cow's or plant-based milk with a teaspoon of turmeric powder or paste and other spices such as cinnamon and ginger. Honey can be added to enhance the taste, and the mixture is consumed warm. Golden milk is rich in antioxidants and anti-inflammatory compounds, offering potential health benefits such as boosting immunity and protecting against certain diseases.

In addition to its individual benefits, the curcumin in turmeric has been found to exhibit strong antioxidant properties when combined with milk. This combination may help protect cells from damage, fight off diseases, and contribute to overall health. The anti-inflammatory effects of curcumin are also comparable to some pharmaceutical drugs and may help reduce joint pain associated with osteoarthritis and rheumatoid arthritis.

Regularly consuming turmeric mixed with ghee or milk may provide protective effects against the harmful impacts of air pollution, particularly for the lungs and overall respiratory health.

Olive oil, which contains polyunsaturated fats and phytonutrients

Olive oil is a common ingredient in Mediterranean cuisine and has been used for various purposes, including cooking, religious rituals, medicines, skincare, and as a fuel source. It is composed mainly of mixed triglyceride esters of oleic acid, linoleic acid, and palmitic acid, along with other fatty acids and antioxidants.

The health benefits of olive oil are attributed to its high content of monounsaturated and polyunsaturated fats, as well as phytonutrients and antioxidants. These nutrients make olive oil beneficial for lung health, even when breathing in polluted air. The polyunsaturated fats in olive oil help to keep your lungs fit and healthy, and they may also fight other health risks associated with air pollution, such as high blood pressure and impaired blood vessels due to reduced oxygen supply in the body. Olive oil's ability to boost the blood vessel's response to pollutant stress is particularly noteworthy.

Additionally, olive oil is known for its anti-inflammatory properties, which are linked to its content of antioxidants like oleacein and oleocanthal. These antioxidants have been shown to significantly reduce inflammation in studies. Regular consumption of olive oil has been associated with lower levels of inflammatory markers, suggesting a potential role in combating chronic inflammation, which is a leading driver of diseases like heart disease, cancer, and type 2 diabetes.

The different types of olive oil, such as extra virgin olive oil and refined olive oil, vary in their refining processes, flavours, and smoke points. Extra virgin olive oil, with its bitter, pungent taste, is rich in antioxidants and has a unique flavour profile that can be grassy, peppery, or fruity. Refined olive oils, on the other hand, are tasteless, odourless, and colourless, making them suitable for deep frying due to their higher smoke point.

In summary, olive oil, with its high content of polyunsaturated fats, phytonutrients, and antioxidants, is a powerful tool in maintaining lung health and combating the negative effects of air pollution. Its anti-inflammatory properties and potential health benefits make it a valuable addition to one's diet, especially in areas with high levels of air pollution.

Seeds, such as flax seeds, are full of magnesium

As air pollution rises, it becomes increasingly important to fortify your body against its harmful effects. One way to do this is to eat seeds, such as flax seeds, which are full of magnesium.

Magnesium is an important mineral that helps to keep your airways clean and relaxed. It reduces inflammation, making it easier to breathe. This is especially important when breathing in polluted air, as it can help to reduce the risk of developing lung cancer and other air-pollution-borne diseases.

Flax seeds, also known as linseeds, are small oil seeds that originated in the Middle East thousands of years ago. They are usually brown or yellow in colour and have a crispy texture and nutty taste. Flax seeds are a good source of several vitamins and minerals, including omega-3 fatty acids, fibre, and beneficial plant compounds.

In addition to flax seeds, other seeds that are rich in magnesium include sunflower seeds and pumpkin seeds. These seeds can be easily incorporated into your diet, as a snack or added to dishes like granola, yoghurt, oatmeal, and trail mix.

By including these magnesium-rich seeds in your daily diet, you can help to combat the ill effects of air pollution and improve your overall health.

Broccoli, a veggie that helps protect against air and vehicular pollution

Air pollution is a serious issue that affects people worldwide. From industrial emissions to vehicle exhaust, the air we breathe is often filled with harmful pollutants that can have detrimental effects on our health.

Among the many foods that can help combat the ill effects of air pollution, broccoli stands out as a veggie that helps protect against both air and vehicular pollution. Broccoli is a cruciferous vegetable, known for its high levels of antioxidants and anti-inflammatory properties. Studies have shown that consuming broccoli can help detoxify the body and protect against the harmful impacts of air pollution.

One particular compound found in broccoli, sulforaphane, is thought to be responsible for its protective effects. Sulforaphane helps the body remove pollutants like benzene and acrolein, which are common toxins found in polluted air. In one study, participants who consumed a beverage made with broccoli sprouts for three months exhibited higher rates of excretion of these harmful chemicals through their urine.

Additionally, broccoli is also a good source of vitamin C, which is known to boost the immune system and reduce susceptibility to allergies and inflammation caused by air pollution.

To benefit from broccoli's protective properties, it is recommended to include it in your daily diet. Whether steamed, raw, or in the form of broccoli sprout drinks, this versatile vegetable can be a tasty and nutritious addition to your meals, helping to fortify your body against the harmful effects of air and vehicular pollution.

Frequently asked questions