air pollution protecting foods

Air Pollution: Eat These Foods To Build Resistance Against Effects Of Air Pollution

Vitamin C: It is the single most potent antioxidant for our body. This water soluble vitamin is present throughout our body and it scavenges free radicals. Vitamin C also contributes to vitamin E regeneration. Adequate vitamin C in our daily diets is crucial for maintaining its level in the lungs. Adults need 40mg of this vitamin/day.
  1. Vegetables like coriander leaves, chaulai ka saag, drumsticks, parsley, cabbage and turnip greens are good sources that you should load up on.
  2. Fruits rich in vitamin C are amla and guava.
  3. The easiest way to get your daily dose of vitamin C is to include the juice of 2 lemons in your daily diet.
  4. Citrus fruits also add to the vitamin C content of food.


Vitamin E: This fat soluble vitamin is the first line of defense against injury to human tissues.
  1. Vitamin E in our diet usually comes from plant based cooking oils. Sunflower, safflower and rice bran oil are the top three sources followed by canola, peanut and olive oil.
  2. Almonds and seeds of sunflower are also good sources of this vitamin. Seeds and nuts are high in fat calories too, so about one ounce a day are adequate.
  3. Among fish - salmon, roe and eel are recommended for their vitamin E content.
  4. Spices and herbs like chilli powder, paprika, cloves, oregano, basil and parsley contain a decent amount of vitamin E. However, most of these are consumed in very small quantities. Making them a part of your daily cooking will help add up to the total.


    5. Beta Carotene: This plays a very important role in controlling inflammation because of its antioxidant activity. It is also converted to vitamin A in our body.
    1. Leafy vegetables like amaranth (chaulai ka saag), coriander, methi(fenugreek), lettuce and spinach are the richest sources of Beta Carotene.
    2. Radish leaves and carrots are good sources too.


    Omega -3 Fats: These protect the body against the detrimental effects of air pollution on one's heart health and lipid profile. Sources of these heart healthy oils are:
    1. Nuts and seeds like walnuts, chia seeds and flax seeds. Add them to yogurt, make a smoothie or just have them as such.
    2. Methi seeds, mustard seeds, green leafy vegetables, kala chana, rajma andbajra are common foods which provide omega -3.
      3. Stay healthy stay fit # Sampoornposhan