The air quality index of Delhi is deteriorating day by day which is world’s largest environmental health risk factor. Polluted air that we inhale can lead to lung disease and might cause new-onset asthma as well. So, it is the need of the hour to make alteration in our diet to reduce the harmful effects of air pollution or smog.

Weight loss is strongly recommended if you are overweight to promote general health and to reduce the risk of respiratory disease. Some of the nutrients like carotenoids, vitamin D and vitamin E help to protect against air pollution damage. Apart from this Vitamin C, curcumin, choline and omega-3 fatty acids may also have a beneficial effect.

Include these food items in your diet to combat the effect of air pollution:

Orange and yellow fruits & vegetables and green leafy vegetables - Orange and yellow fruits and vegetables like tomato juice, carrot, papaya, pumpkin and green leafy vegetables are the main dietary sources of carotenoids. 

Carotenoids help in neutralizing toxins and reducing inflammation.

Amla juice and Guava– Amla juice and Guava is one of the richest and cheapest source of Vitamin C.Vitamin C also have a protective effect against the harmful effect of air pollution. 

Fish oil - Fatty fish or Fish oil supplements are one of the richest sources of Vitamin D. Low level of Vitamin d is associated with decreased lung function. So, it is very essential to manage Vitamin D deficiency if you have low level of Vitamin D.  

Flaxseeds oil - Omega-3 oils like flaxseeds oil or fish oil helps to prevent and improve inflammation caused by air pollution.

Turmeric or Haldi - Curcumin is found in turmeric also helps to prevent inflammation due to air pollution. You can take of 1/2tsp of turmeric and a pinch of black pepper in a cup of warm milk at bed time to protect yourself from respiratory problems.

Jaggery - It has been found that jaggery has strong potential to protect us from dusty and smoky environments.

Ginger and Tulsi - Ginger and Tulsi can efficiently reduce lung damage and protect the lungs from severe damage due to inflammation. You can easily prepare kadha by boiling ginger and tulsi and in water and drink it at least twice a day.