With the rising pollution levels, the air that we are breathing has reached dangerous levels of pollution. It can result in serious health problems such as asthma, chronic bronchitis, and other respiratory ailments.

Long-term exposure to air pollution has also been linked to heart attacks, strokes, cancer, and shortened lifespan, etc. Hence, it is important to fortify yourself from within. 

Tips to eat to combat the ill-effects of pollution:

  • Drink plenty of water to stay well hydrated. Also, can include fruit juices, lime water, buttermilk, coconut water, herbal tea, etc.
  • Eat Vitamin C rich food, it is water soluble and scavenges free. Sources: kiwi, amla, guava, lemon, sweet-lime, oranges, grapefruit, berries, etc. Also add some cruciferous veggies like broccoli, cabbage, cauliflower,kale, etc.
  • Include fat-soluble vitamin E which provides the first line of defense against injury to human tissues. Sources are plant based cooking oil (sunflower oil, rice bran oil, etc), almonds, brazil nuts, avocados, peanuts, sunflower seeds, etc.
  • Eat foods rich in Beta Carotene, which is the precursor of Vitamin A, and also exhibits antioxidant properties. Include red and orange fruits and also green leafy vegetables. Sources: carrots, spinach, red and yellow peppers, tomatoes, sweet potatoes, etc.
  • Include Omega-3 fats in your diet it helps in protecting the body against the detrimental effects of air pollution. Sources:fish, walnuts, olive oil, flax seeds, etc.
  • Eat selenium rich food to protect yourself against free-radical damage to the liver and lungs that can lead to cancer. Sources: eggs, onions, garlic,whole grains and fish.

Other tips: wear mask when outdoor air is polluted, wear sunglasses, apply sunscreen every 2-3 hours, exercise daily but avoid exercising-outdoor with unhealthy air outside, plant a garden, use recyclable products and avoid plastic use, turn off the electricity when not in use, avoid stress - try yoga, quite smoke and specially don’t smoke indoor, avoid alcohol and alcoholic beverages.