This year record-breaking smog has captured the entire sky above Pakistan especially Punjab province. In addition to wearing N95 masks, staying indoors, and installing air purifiers, experts suggest that our diet can play a significant role in shielding our bodies from its harmful effects. Although liver, kidneys and lungs are among the main organs that naturally cleanse and detoxify our bodies, certain foods, rich in essential nutrients and antioxidants, can also help to fortify our defenses against the air pollutants that we have to encounter due to poor air quality.

Stay hydrated

Water is the most important ingredient of our diet that maintains the health and integrity of every cell in the body. Drinking adequate water during high smog days can help reduce the symptoms of coughing and clear the throat of smog particles that lodge in the throat area, potentially causing irritation and scratchiness. When dehydrated, people face greater health risks when breathing dirty air. Dehydration dries out the airways i.e., larynx, trachea, and main bronchi, which by default clean and hydrate inhaled air; thus, reducing cilia beating frequency, damaging epithelial cells, and absorbing respiratory droplets that carry inhaled contaminants—allergens, pathogens, and carcinogens—deeper into the lungs. Loss of water in the upper airways, simultaneously aggravated by whole-body dehydration and the dryness of inhaled air, increases risks of chronic and acute airborne respiratory disease.

Water carries nutrients to every cell as a major part of blood and removes wastes from the body via perspirations, urination and bowel evacuation. Therefore, drinking plenty of water helps to flush toxins out of your body[i].

The Power of Greens and beans

Leafy greens like spinach and kale are packed with antioxidants, including vitamins C and E, which combat free radicals. These harmful molecules are prevalent in polluted air and can cause cellular damage. Free radicals are also responsible for causing cancer and chronic inflammatory diseases[ii].

Omega-3 Fatty Acids

Fatty fish such as salmon and mackerel are excellent sources of omega-3 fatty acids. These healthy fats possess anti-inflammatory properties that help reduce the inflammation caused by air pollutants in the respiratory system. Walnuts, almonds, flax and chia seeds are also rich in omega-3 fatty acids[iii].

Antioxidant-Rich Berries

Berries, especially blueberries, strawberries, and raspberries, are rich in anthocyanins and other antioxidants and vitamins. Consuming these can help protect cells from oxidative damage and bolster overall immunity[iv].

 Peppermint

The menthol in peppermint works as a decongestant, shrinking swollen membranes in the nose and making it easier to breathe, and helps loosen mucus that has collected in the lungs due to acute or chronic irritation of lungs and airways[v]. Peppermint can be used in the form of oil when diluted with other essential oils. 2 to 3 drops when dropped in hot water that is used for inhalation can relieve airway congestion and breathing.

Citrus Fruits

Oranges, lemons, and grapefruits are loaded with vitamin C. This vitamin is vital for neutralizing free radicals and boosting the immune system, helping the body to fend off the adverse effects of pollution[vi].

Cruciferous Vegetables

Broccoli, cauliflower, and Brussels sprouts contain glucosinolates, which aid in detoxifying the body and mitigating oxidative stress caused by pollutants[vii].

Turmeric, Ginger and Garlic

Turmeric, with its active compound curcumin, ginger with its active compound gingerol and garlic are renowned for their anti-inflammatory and detoxifying properties. Incorporating these into your diet can enhance your body’s resilience to pollutants[viii].

Magnesium

Magnesium rich foods such as whole grains and millets, soyabean, gingelly seeds help in maintaining lung muscle strength[ix].

Selenium

Selenium rich foods such as Brazil nuts, mushrooms, eggs, brown rice, sunflower seeds help in reducing oxidative stress in lungs and improves lung function[x].

Herbal Teas

Eucalyptus tea and green tea, rich in catechins, offer significant antioxidant benefits. Regular consumption of green tea can help protect cells from pollution-related damage and provide a calming effect[xi].

Tomatoes

Tomatoes are a potent source of lycopene, an antioxidant that helps safeguard the lungs from damage. Including tomatoes in your meals can boost your body’s defense mechanisms against air pollution[xii].

Conclusion

A balanced diet will support the body’s natural detox mechanism, but it should also be incorporated with healthy lifestyle changes. While it is impossible to avoid air pollution entirely, adopting a diet rich in these protective foods can help mitigate its harmful effects. By making informed dietary choices, we can enhance our body’s natural defenses and promote overall health in the face of rising pollution levels.

Blog Post by:
Dr. Mahrukh Shams (MBBS, MPH)
Advisor on Health and Climate at Centre of Peace and Development Initiative (CPDI)

Stay healthy, stay informed, and breathe easier with the power of nutrition.

[i] Edwards, David A et al. “Hydration for Clean Air Today.” Molecular Frontiers journal vol. 5,1-2 (2021): 1-4. doi:10.1142/S252973252101001X
[ii] Tapiero, H., Townsend, D. M., & Tew, K. D. (2004). The role of carotenoids in the prevention of human pathologies. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie, 58(2), 100–110. https://doi.org/10.1016/j.biopha.2003.12.006
[iii] Péter, S., Holguin, F., Wood, L. G., Clougherty, J. E., Raederstorff, D., Antal, M., Weber, P., & Eggersdorfer, M. (2015). Nutritional Solutions to Reduce Risks of Negative Health Impacts of Air Pollution. Nutrients, 7(12), 10398–10416. https://doi.org/10.3390/nu7125539
[iv] Wang, M., Zhou, T., Song, Q., Ma, H., Hu, Y., Heianza, Y., & Qi, L. (2022). Ambient air pollution, healthy diet and vegetable intakes, and mortality: a prospective UK Biobank study. International journal of epidemiology, 51(4), 1243–1253. https://doi.org/10.1093/ije/dyac022
[v] Kazemi, A., Iraji, A., Esmaealzadeh, N., Salehi, M., & Hashempur, M. H. (2024). Peppermint and menthol: a review on their biochemistry, pharmacological activities, clinical applications, and safety considerations. Critical reviews in food science and nutrition, 1–26. Advance online publication. https://doi.org/10.1080/10408398.2023.2296991
[vi] Péter, S., Holguin, F., Wood, L. G., Clougherty, J. E., Raederstorff, D., Antal, M., Weber, P., & Eggersdorfer, M. (2015). Nutritional Solutions to Reduce Risks of Negative Health Impacts of Air Pollution. Nutrients, 7(12), 10398–10416. https://doi.org/10.3390/nu7125539
[vii] Wang, M., Zhou, T., Song, Q., Ma, H., Hu, Y., Heianza, Y., & Qi, L. (2022). Ambient air pollution, healthy diet and vegetable intakes, and mortality: a prospective UK Biobank study. International journal of epidemiology, 51(4), 1243–1253. https://doi.org/10.1093/ije/dyac022
[viii] Pu, L., Zhu, Y., Shi, X., Wang, H., Pan, D., He, X., Zhang, X., Liu, X., He, S., & Li, J. (2024). Health impacts of lifestyle and ambient air pollution patterns on all-cause mortality: a UK Biobank cohort study. BMC Public Health, 24, 1696. https://doi.org/10.1186/s12889-024-19183-5
[ix] Weyh, C., Krüger, K., Peeling, P., & Castell, L. (2022). The Role of Minerals in the Optimal Functioning of the Immune System. Nutrients, 14(3), 644. https://doi.org/10.3390/nu14030644
[x] Weyh, C., Krüger, K., Peeling, P., & Castell, L. (2022). The Role of Minerals in the Optimal Functioning of the Immune System. Nutrients, 14(3), 644. https://doi.org/10.3390/nu14030644
[xi] Harvard T.H. Chan School of Public Health. (2020). Diet and Air Pollution. https://nutritionsource.hsph.harvard.edu/nutrition-and-immunity/#:~:text=Older%20age:%20As%20we%20age,normal%20activity%20of%20immune%20cells.
[xii] Tapiero, H., Townsend, D. M., & Tew, K. D. (2004). The role of carotenoids in the prevention of human pathologies. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie, 58(2), 100–110. https://doi.org/10.1016/j.biopha.2003.12.006