Some are more vulnerable to the effects of pollution. A healthy diet rich in lung-cleansing foods may provide extra protection if you suffer from a chronic cough or other respiratory symptoms every year as a result of poor Air Quality India (AQI).
The risk of respiratory conditions like asthma and bronchitis rises with exposure to air pollutants. What effects do high AQI or fine particles have on the lungs? PM2.5 and other fine particulate particles enter the lungs’ tiny passageways deeply. These contaminants may cause lung tissue irritation, inflammation, and long-term lung damage.
Protective foods that cleanse the lungs
Your lungs are continuously exposed to dangerous chemicals during smog season, which can exacerbate asthma and cause coughing, dyspnea, and throat irritation. Certain nutrient-rich foods assist in strengthening the respiratory system, lowering inflammation, and promoting your body’s natural detoxification processes, but they cannot medically “clean” your lungs. Eating these foods every day can strengthen your lungs’ defenses against pollutants.
1. Turmeric
Curcumin is abundant in this specific spice. According to the dietician, it shields lung tissues from oxidative stress brought on by pollution in addition to its anti-inflammatory and antioxidant properties. Although there is currently little human data, Curcumin may decrease the advancement of lung cancer linked to chronic inflammation (such as in COPD) by lowering inflammatory cell infiltration and proliferation.
2. Ginger
Bioactive substances, including shogaols and gingerols, are present in this. Ginger consumption aids in inflammation reduction due to its anti-inflammatory and antioxidant properties. The National Library of Medicine suggests that “ginger can treat acute airway smooth muscle contraction and lung inflammation.”
3. Tulsi
Tulsi, sometimes referred to as holy basil, has immune-stimulating and antibacterial qualities. This calms the respiratory system and helps the lungs remove contaminants. People with diabetes, those taking blood thinners, and those with low thyroxine levels are advised to avoid tulsi.
4. The jaggery
According to Dr. Batra, jaggery works as a natural cleanser, clearing the respiratory tract of dust, smoke, and microparticles. However, individuals with diabetes, obesity, or high blood sugar should limit or avoid jaggery due to its high sugar content.
5. Fruits with citrus
Fruits high in vitamin C, such as oranges, lemons, kiwis, and amla, boost immunity and lessen oxidative damage caused by smog. According to Dr. Batra, foods high in this specific vitamin aid in the prevention of respiratory diseases brought on by smog.
6. Omega-3 sources and fatty fish
According to the dietician, these reduce inflammation. Its sources include walnuts, chia seeds, salmon, and flaxseeds. It promotes healthy lung function and lowers inflammation. Although there is little evidence from randomized studies and no causal inference, higher levels of omega-3 fatty acids are generally associated with better lung function.
The National Center for Complementary and Integrative Health states that omega-3 supplements often have minor adverse effects. These include gastrointestinal symptoms, including heartburn, nausea, and diarrhea; headaches; foul breath; and sweat that smells awful.
7. Green tea and moringa
With the aid of its constituents, such as quercetin and chlorophyll, both of these enhance blood circulation and assist lung function. Because of the high caffeine concentration, which can cause adverse effects like anxiety, irritability, and sleep problems, it is generally not advised to consume more than 8–10 cups per day.
When and how should these be consumed?
Morning (Early Morning/Empty Stomach)
- Black pepper, turmeric, and warm water
- One or two tulsi leaves
- One teaspoon of honey in warm water
- One whole amla or amla juice
- Green tea or ginger tea
Why? Because it’s the best time to absorb and remove mucus that has accumulated overnight.
Morning
- Add walnuts or flaxseeds to smoothies or oatmeal.
- Add citrus fruits, such as delicious lime or orange.
- Beetroot, carrot, and a piece of ginger are added to vegetable juice.
- Consume pomegranate or any seasonal citrus fruit in the middle of the morning.
Lunch
- Incorporate moringa leaves into soups, sabzi, or dal.
- Add garlic to chutney, dal, or sabzi.
Good evening
- Tea made with ginger and tulsi to soothe and clear the throat.
- Hot soups, such as bone, chicken, or vegetable broth, are also beneficial.
At night
- After dinner, consume a tiny piece of jaggery to aid in clearing your lungs.
- If you can handle dairy, try golden milk (turmeric, pepper, and heated milk).
Changes in lifestyle that are important
Lifestyle plays an equal role because diet alone cannot treat lung problems or prevent pollution or smog from harming them. The American Lung Association states:
- Limit your time spent outside.
- Keep doors and windows closed.
- Make use of the appropriate mask. The Journal of Exposure Science & Environmental Epidemiology highlights that in actual metropolitan settings, N95 face masks can cut PM2.5 penetration by up to 95%.
- According to Indoor Air and Environmental Science and Technology, using air purifiers with HEPA filters can cut indoor PM2.5 by 50–80%.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
