Eating Green To Save Our Planet

With rising pollution levels, it is important to consider how we can protect ourselves from the harmful effects of air, water, and soil pollution. While reducing exposure to pollution by limiting time spent outdoors during peak pollution hours is one way to mitigate the risks, adopting a healthy diet that includes specific foods can also help combat the adverse effects of pollutants.

A diet rich in antioxidants, vitamins, and omega-3 fatty acids can help reverse the damage caused by pollution to some extent.

Foods to Reduce the Effects of Air Pollution

Eat foods rich in vitamin C, such as oranges, strawberries, guava, and green leafy vegetables

Eating foods rich in vitamin C, such as oranges, strawberries, guava, and green leafy vegetables, can be a powerful tool in your fight against pollution. Vitamin C is a potent antioxidant that plays a crucial role in combatting the harmful effects of air pollution. Here's how you can harness its benefits:

Oranges

Oranges are an excellent source of vitamin C and are easily accessible. Include them in your daily diet by squeezing fresh orange juice or simply eating the fruit as a snack. The peel can also be used to make detoxifying tea.

Strawberries

Strawberries are another delicious way to boost your vitamin C intake. They are packed with this vital nutrient and offer a range of other health benefits as well. Add them to your breakfast, blend them into a smoothie, or enjoy them as a sweet treat throughout the day.

Guava

Guava is a tropical fruit that is not only rich in vitamin C but also provides other essential nutrients. It can be eaten on its own or used in salads, smoothies, or fruit bowls. Guava is a tasty and nutritious way to protect your body from the harmful effects of pollution.

Green Leafy Vegetables

Green leafy vegetables, such as spinach, parsley, cabbage, and coriander leaves, are excellent sources of vitamin C. They also contain other beneficial compounds like beta carotene, which has anti-inflammatory properties. Include a variety of green leafy vegetables in your meals to maximise their health benefits and protect your body from pollution.

By incorporating these vitamin C-rich foods into your diet, you can fortify your body from within and combat the detrimental effects of air pollution. Remember, a healthy body is needed to overcome adversity, so make sure to eat a balanced diet and include these nutritious options!

Consume vitamin E through plant-based cooking oils, nuts, seeds, and fatty fish

Consuming vitamin E is an important part of reducing the harmful effects of pollution on the body. Vitamin E is a fat-soluble vitamin and a powerful antioxidant that can protect your cells from oxidative stress and free radicals that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries.

Vitamin E can be found in plant-based cooking oils, nuts, seeds, and fatty fish. Here are some specific examples of foods rich in vitamin E:

Plant-Based Cooking Oils

• Wheat germ oil is one of the richest sources of vitamin E, containing around 135% of the daily value (DV) in just 1 tablespoon.
• Sunflower oil, safflower oil, and soybean oil are also excellent sources of vitamin E.

Nuts and Seeds

• Almonds, hazelnuts, and peanuts are good sources of vitamin E.
• Sunflower seeds are an excellent source, with dry-roasted seeds providing a significant amount of vitamin E.

Fatty Fish

Abalone, trout, salmon, and eel are recommended for their vitamin E content.

It is important to note that the recommended dietary allowance (RDA) for vitamin E for adults is 15 mg daily, and it is rare for individuals in the U.S. to become deficient in this vitamin due to its prevalence in various foods. However, those with digestive disorders or fat absorption issues may be at risk of deficiency and can benefit from including more vitamin E-rich foods in their diet.

Include turmeric in your diet to reduce inflammation and protect your lungs

Turmeric is a golden-orange spice that has been used in cooking and traditional medicine for hundreds of years. It is a well-known antioxidant with powerful anti-inflammatory and antimicrobial properties, making it an excellent addition to your diet to reduce inflammation and protect your lungs.

The active ingredient in turmeric is curcumin, a natural compound with antioxidant and anti-inflammatory properties. Curcumin has been shown to improve lung function and reduce inflammation in the airways, helping to manage conditions such as asthma and allergies. It may also protect the lungs from damage caused by pollution and smoking, making it an effective dietary supplement for smokers who are at an increased risk of lung disease.

Turmeric can be easily incorporated into your meals to boost your intake. It is commonly used as a spice in cooking, adding colour and flavour to dishes. It is particularly popular in Asian cuisine and is an ingredient in curry powder. You can also consume it in tea, either on its own or combined with other ingredients such as ginger and raw turmeric, or in smoothies or health shots.

When using turmeric in your cooking, consider combining it with black pepper. Black pepper contains piperine, a substance that increases the bioavailability of curcumin by 2000%. This means your body will be able to absorb more of turmeric's beneficial compounds.

While turmeric is generally safe for most people, it is important to speak with your doctor before taking any supplements, especially if you are taking medication or have any health conditions. High doses of curcumin, as found in concentrated turmeric supplements, can interact with certain medications, including pain relievers, blood thinners, and immunosuppressive drugs.

In conclusion, including turmeric in your diet is a great way to reduce inflammation and protect your lungs. With its anti-inflammatory and antioxidant properties, turmeric can help manage respiratory conditions and protect against the harmful effects of pollution and smoking. However, be sure to consult with a healthcare professional before adding any herbal supplements to your diet.

Drink green tea to benefit from its antioxidant properties and help tackle allergies

Drinking green tea is a great way to benefit from its antioxidant properties and help tackle allergies caused by pollution. Green tea is derived from the unoxidized leaves of the Camellia sinensis bush and is one of the least processed types of tea. It contains a high concentration of powerful antioxidants called polyphenols, which fight free radicals in the body that can cause cell damage, change DNA, and even lead to cell death.

Polyphenols, such as the epigallocatechin gallate (EGCG) found in green tea, can neutralize these free radicals and may reduce or even help prevent some of the damage they cause. This makes green tea an excellent beverage to combat the harmful effects of pollution.

The antioxidants in green tea can also provide protection to your body from the harmful effects of air pollutants. When you inhale polluted air, your lungs become exposed to ozone, nitrogen dioxide, particulate matter, and diesel exhaust particles, among other pollutants. The protective antioxidants in the lining of your lungs fight against these intruders, but they can quickly become outnumbered, leading to inflammation and the production of free radicals. Drinking green tea provides your body with additional antioxidants, which can help your body deal with these harmful effects.

In addition to its antioxidant properties, green tea also has anti-inflammatory effects. Research has shown that green tea can promote anti-inflammatory responses and improve skin microcirculation when applied topically. This makes it a useful ingredient in cosmetics, especially for inflammatory skin conditions.

When consumed, green tea has been linked to a reduced risk of certain types of cancer, improved cognitive function, better oral health, and enhanced weight management. It may also help with blood sugar management, particularly for those with type 2 diabetes.

However, it is important to note that more research is needed to definitively prove some of these health benefits. Additionally, green tea contains caffeine, so it is recommended to limit consumption to 1-3 cups per day for most adults.

By incorporating green tea into your diet, you can not only enjoy its refreshing taste but also harness its antioxidant properties to help tackle allergies and reduce the harmful effects of pollution on your body.

Consume omega-3 fatty acids from sources like walnuts, chia seeds, and flax seeds

Consuming omega-3 fatty acids is a great way to protect your body against the harmful effects of air pollution, especially when it comes to your heart health. Omega-3 fatty acids are essential fats that offer a range of health benefits, including reducing inflammation, lowering blood triglyceride levels, and even decreasing the risk of dementia.

Now, when it comes to food sources of omega-3 fatty acids, there are two main types: marine-based and plant-based. Marine sources include fatty fish like salmon, trout, tuna, anchovies, sardines, and mackerel. These fish are rich in two key types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

However, if you're looking for plant-based sources of omega-3 fatty acids, walnuts, chia seeds, and flax seeds are excellent options. These nuts and seeds contain omega-3 fatty acids in the form of alpha-linolenic acid (ALA). While ALA is not as active in the body as EPA and DHA, it still provides important health benefits.

• Add walnuts to your morning granola, cereal, or yogurt, or simply snack on a handful throughout the day.
• Sprinkle chia seeds on your salads, yogurts, or smoothies, or make a nutritious chia pudding. You can also use ground chia seeds as a vegan egg substitute in baking.
• Flax seeds are very versatile and can be added to baked goods, cereals, oatmeal, soups, or salads. They can also be ground and used as an egg substitute.

It's important to note that the body's ability to convert ALA into EPA and DHA is limited, so vegans and strict vegetarians may benefit from supplementing with algae oil to ensure adequate intake of EPA and DHA.

Frequently asked questions