Toxic air can harm the lungs, brain, heart, and overall health. A proper diet, rich in antioxidants, vitamins, and omega-3 fatty acids, contributes to strengthening respiratory health against the effects of air pollution.

Vitamin A can prevent lung infections and improve lung tissue recovery. To combat the impact of pollution, individuals should include vitamin A in their diet, primarily found in animal-based foods like milk and liver. Orange and yellow fruits and vegetables such as carrots, mangoes, and pumpkins also provide this vitamin.

People with vitamin C deficiency have a higher risk of asthma. Therefore, for prevention, everyone should incorporate vitamin C-rich foods into their diet, such as citrus fruits. Maintaining a healthy weight is also important in managing asthma and reducing the risk of air pollution-related illnesses.

Vitamin D plays a role in calcium and phosphorus metabolism. Maintaining normal vitamin D levels supports better asthma control. Individuals should get 5-30 minutes of sun exposure daily for the body to synthesize vitamin D. Tuna, sardines, mackerel, eggs, milk, and mushrooms are rich in vitamin D.

Curcumin, a phytochemical in turmeric, has potent anti-inflammatory, anti-tumor, anti-fungal, and antioxidant properties. Oxidative stress, caused by an imbalance between free radicals and antioxidants, leads to tissue damage, inflammation, and abnormal immune responses. A poor diet increases the risk of oxidative stress and chronic diseases. Consuming curcumin with black pepper enhances the health benefits of both for the respiratory system.

Including omega-3s in the diet can protect cardiovascular health and strengthen the respiratory system against air pollution. The Mediterranean diet is rich in foods containing these healthy fats. Prioritizing whole grains, a variety of fruits and vegetables, and limiting processed foods and fast food offers numerous benefits.

Le Nguyen (According to Hindustan Times)