As air pollution continues to worsen in North India, the detrimental impact on public health is becoming increasingly evident. Exposure to toxic air can harm the lungs, brain, heart, and overall well-being. The World Health Organization (WHO) has identified air pollution as a significant environmental health risk, contributing to millions of deaths from conditions like lung cancer, heart disease, and respiratory infections. To combat these adverse effects, adopting the right dietary choices and a balanced diet rich in antioxidants, vitamins, and omega-3 fatty acids can help mitigate the damage caused by pollutants.
Oxidative stress, which is known to contribute to age-related diseases, can be exacerbated by a poor diet, potentially increasing the risk of chronic diseases. Oxidative stress arises from an imbalance between reactive oxygen species and antioxidants, leading to tissue damage, inflammation, worsened disease severity, and abnormal immune responses.
Now proper nutrition plays a very important role in addressing these concerns.
Here are specific food groups that can be included in one’s diet to counteract the harmful effects of air pollution:
1. Vitamin A:
Found in foods like milk, eggs, carrots, and pumpkins, vitamin A can help counter pollution’s effects. It is primarily available in animal sources such as milk, eggs, and fortified foods. Additionally, incorporating orange and yellow fruits like carrots, mangoes, and pumpkins, rich in carotenoids, can be beneficial.
2. Vitamin D: Sunlight, eggs, and fatty fish are sources of vitamin D, which plays a crucial role in calcium and phosphorus metabolism. Maintaining adequate vitamin D levels is linked to improved asthma control in adults with asthma.
3 Turmeric: Curcumin, a component in turmeric, possesses potent anti-inflammatory, anti-tumour, antifungal, and antioxidant properties. Incorporating turmeric into your diet may offer protection against conditions like pulmonary fibrosis and cancer, but it’s essential not to overdo it – a teaspoon of turmeric is sufficient.
4: Vitamins C and E: Low intake of Vitamin C and Vitamin E has been associated with a higher prevalence of asthma. Including foods like oranges, guavas, soybeans, and nuts in your diet can boost your intake of these essential vitamins.
5. Black Pepper: To enhance the body’s absorption of curcumin, it’s advisable to consume turmeric with black pepper, as curcumin is not effectively absorbed on its own.
6. Omega-3 Fatty Acids: Including oils rich in omega-3 in your diet not only protects your heart but also helps your body combat pollution’s effects. It’s worth noting that the Mediterranean diet, which emphasizes whole grains, a variety of fruits and vegetables, balanced meals, and limits processed and instant foods, is considered one of the healthiest dietary choices.
It is also to be noted that maintaining a healthy weight is crucial for managing asthma and reducing susceptibility to health issues related to pollution. By making informed dietary choices, individuals can take proactive steps to protect their health in the face of rising air pollution levels.