Pre - winter smog: foods that support lung health before India’s air dips

As winter starts, the main problem people face is air pollution, especially in the metro cities. People have turned to modern solutions: wearing masks and using air purifiers at home, which leads to additional costs to the wallet. This is are temporary solutions . But what about the internal damage that takes place? Microparticles in air pollution lead to inflammation and respiratory infections in the body. Toxic particles irritate the airways of the lungs, which triggers a chronic cough.

There are some foods and nutrients that may help to protect your lung to fight against air pollution.

Vitamin A

Imagine your breathing passages as an internal passageway. Vitamin A is the waterproof coating that serves as protection for the walls.

Each particle of dirty air is full of tiny particles of dust and dangerous heavy metals that try to rub off against the delicate layer of your windpipe and lungs (epithelial tissue). Vitamin A guarantees the integrity of that cellular protective shield. For this, don’t depend on supplements; instead, look for red, deep orange foods in the market. For example, carrots, red and yellow bell peppers, pumpkin, tomatoes, sweet potatoes. You can include this in the form of salad or chaat.

Vitamin C

The lungs are lined by a very thin film of liquid known as epithelial lining fluid. The epithelial lining fluid is the first line of defense of the body against any breathed-in air. Vitamin C , which acts as a free radical scavenger.

Include amla in the diet; it is an excellent source of vitamin C. Besides this, include guava and oranges. Remember to include it in the raw form. Any kind of heat damages the vitamin C content in it.

Anti-inflammatory foods (ginger, raw turmeric, black pepper)

Raw Turmeric (Kacchi Haldi):

Inhibits the inflammatory master switch in your immune cells. Rather than letting your lungs remain in an inflamed, hyper-reactive state, it reduces inflammation of the tissues.

Fresh Ginger (Adrak):

Rich in gingerols and shogaols, ginger is a powerful bronchodilator. It slowly relaxes the smooth airway muscles of the bronchial tubes, making the airways wider and breaking down mucus so you can clear your lungs naturally.

Black Pepper (Kali Mirch):

When you take curcumin alone, most of it is not absorbed by the body. Piperine in cracked black pepper makes curcumin more absorbable by 2000%.

You can have a turmeric-ginger tonic with a pinch of black pepper in the morning or in the afternoon; including this may help reduce inflammation in the body.

Vitamin E

Vitamin E penetrates cell membranes and neutralizes toxic reactions. This allows the cell membranes of alveoli to remain elastic and exchange oxygen and carbon dioxide efficiently.

Sources of Vitamin E include nuts and seeds like almonds, sunflower seeds, and pumpkin seeds, and avocados. Consume it in raw or lightly toasted form rather than deep-fried or salted snacks.

Air pollution is becoming worse year by year. So do take care of your respiratory health and don’t forget to add all these foods to your diet and also you can include some kadas which are made up of tulsi adrak kadas, which may help you to reduce the sore throats and cold and cough.