Anti Pollution Diet - List of important food items that prevent your lungs from pollution

Pollution is a common term that we hear on a daily basis. By now we all are well versed with various kinds of pollution and its effects on the body. One of them is air pollution, which refers to the contamination of air, irrespective of outside or inside. Pollution occurs when any harmful gases, dust, or smoke enter the atmosphere and makes it difficult for human beings, plants, and animals to survive. Therefore, we can also say that air pollution is a substance that has the capability to hinder the atmosphere and well-being of everybody staying in it.

 Sources of air pollution

Air pollution has many sources, and we have listed the series of activities and incidences that are the leading causes of air pollution. However, there are mainly two types of sources, namely:

• Natural sources

Natural sources contribute to the increase of pollution in the air, and it comprises dust that is carried by the wind from areas with little or no plant cover. It also includes gases that are released from the body processes of living beings, i.e., carbon dioxide, methane, and oxygen. Smoke is another natural source that contributes to air pollution, and that is smoke that comes from inflammable objects, volcanic eruptions, etc.

•  Man-made sources

It is another source of air pollution that is subdivided into two more categories: outdoor and indoor pollution sources. Outdoor pollution sources are the which harm outdoor air quality like vehicles, power generation, industry and building heating systems, agriculture incineration, etc. The outdoor sources also include smoke emitted from factories, vehicles, etc. Another source is indoor pollution, which affects indoor air quality such as burning fuels like dung, coal, and wood. These include many harmful gases like monoxide, methane, PAH, particulate matter, etc. Burning kerosene in simple lamps also contributes to air pollution and is very harmful to health.

How air pollution contributes to lung disease?

Every time we inhale polluted air, we bring air pollutants deep into our lungs, and undoubtedly it causes severe damage to the respiratory tract; air pollution is one of the primary causes of lung diseases. Such environmental exposure can trigger many cases of asthma, exacerbating or worsening existing respiratory illness. The contaminants in the air cause diseases like asthma, emphysema, and many other respiratory ailments like chronic obstructive pulmonary disease. It is an umbrella term that refers to many diseases like bronchitis and emphysema caused due to lung damage owing to air pollutants and making it difficult for a person to breathe. People who want to know which disease is caused by air pollution must know that nitrogen oxide and particulates are linked with cases of chronic bronchitis. In addition, there are toxic air pollutants that lead to lower respiratory infections and are the primary cause of pneumonia, and many other ailments. Children are more prone to lower respiratory tract infections because the lungs and other body organs are still developing at their age.

 What is lung health?

Lung health is very important as the lungs are an important part of the body, that plays a vital role in supplying oxygen to the entire body. Therefore, they also need proper care, as with passing age and air pollution, they can be damaged and worn out. Lung age declines with time like any other organ in the human body, but besides the natural reduction, there are many other causes that lead to lung damage, including

• Air pollution
• Smoking
• Illness

Lungs are very important body organs that keep our body fit by supplying oxygen and removing waste gases like carbon dioxide. Lungs also play a significant role as a part of the immune system; when we breathe, the air pulled out into the lungs contains germs that make us ill. Lungs help to keep the body healthy and prevent these unwanted materials from settling and multiplying within the body. Hence, it is very important to take care of our lungs and improve our lung health. There are some steps that you must follow to prevent lung damage:

• Quit smoking

It is important to stop smoking if you want your lungs to be healthy, as it has a significant impact on the health of the lungs. It is the leading cause of premature aging of the lungs, and also narrow and stiffness occur in the organ. This leads to an increase in the long-term risk of lung diseases like COPD and even lung cancer.

•   Exercise to increase lung capacity

There are many exercises that one must try out to increase as it helps to strengthen the lungs just like muscles. Improving your physical fitness leads to an increase in the efficiency of your lungs getting oxygen. Trying out yoga, dancing, walking, and many lower-impact exercises can prevent you from interstitial lung disease and many other ailments.

•  Adopting good hygiene practices

 As there are many types of pollutants nowadays, lung infection is common; however, these infections like pneumonia can do long-term damage to the airways of the lungs. It can be prevented by adopting and following good hygiene practices like regular washing of your hands, avoiding crowds in flu season specifically, and getting flu jabs if required.

How do we build resistance against air pollution?

People must follow the above-listed ways to prevent adverse effects of air pollution on the lungs. But with all these, there is a need for a diet that is best for lung health. There are many lung cleansing foods that can help to lower the air pollution effects on the lungs and also prevent the lungs from getting infected. As per expert nutritionist, the best way to keep your lungs healthy is to include food good for lungs and to add natural antioxidant nutrients in your diet that can help your body to handle all ill effects of air pollution on the lungs.

 Foods that help to build resistance against air pollution

When you inhale polluted air consisting of ozone, nitrogen dioxide, particular matter, and diesel exhaust particles, the protective antioxidants you have through your diet will fight it out until they are outnumbered.

Vitamin C

It is one of the most effective antioxidants for our body as it is a water-soluble vitamin that can remove free radicals easily. It is counted among the best foods for lungs that contribute to the regeneration of Vitamin E . Sufficient intake of Vitamin C in your daily diet can help maintain its level in the lungs, and are fruits like oranges, amla, and guava. You can also consume some veggies that are a good source of vitamin E, like cabbage and turnip greens.

 Vitamin E

Vitamin E is considered the first line of defense against many pollutions and helps prevent injuries to human tissues. To get sufficient vitamin C, you should include plant-based cooking oils like rice bran oil, sunflower oil, olive oil, canola oil, etc. Also, consume almonds and sunflower seeds as they are excellent sources of vitamins and can help you prevent adverse effects of air pollutants.

 Beta carotene

It is among the best nutrients that help in controlling inflammation in the body owing to its antioxidant activity. You should consume various veggies like spinach, methi, amarnah, and coriander, which are fully packed sources of Beta carotene; you can also include radish and carrots in your diet to keep your lungs healthy.

 Omega - 3

It is one of the most beneficial nutrients that can prevent your body from harmful air pollutants that damage the lungs. Consuming it on a regular basis can safeguard your body against the impact of air pollution on the heart and lipid profile. People must add nuts and seeds like chia seeds, flaxseeds, and walnuts to daily diets as they are a good source of Omega -3. You can also have methi, mustard, rajma, and black chana to fulfill the requirement.

List of foods for lung health that help you breathe healthy

Undoubtedly lungs play a vital role in helping our body function well, and they work continuously so that we can breathe. While inhaling the air, the lungs also suck some harmful elements like air pollutants which can cause many lung diseases like asthma, bronchitis, cystic fibrosis, and pneumonia. Eating the best foods for your lungs is the best way to keep your lungs healthy. A healthy diet will help you to go a long way and to prevent many ailments. With the increasing pollution in India, it is necessary to consume many veggies and anti-inflammatory foods for lungs to avoid respiratory illnesses. Thus we must try to consume foods that can help us maintain lung health and make us breathe:

1. Beetroot

Beetroot is one of the best foods for lungs as it contains nitrates, which benefit lung function. As per various studies, nitrates present in beetroot help relax blood vessels and also help to reduce blood pressure. It is also best to optimize oxygen uptake too and enhance blood oxygenation levels. Therefore, Beetroot juice is recommended by doctors to patients suffering from chronic obstructive pulmonary disease.

2. Peppers

Peppers are another best food for lung health as it is the richest source of Vitamin C, which is a water-soluble nutrient. It is a rich source of Vitamin C and acts like a powerful antioxidant in your body. As per many studies, smokers get benefits from high consumption of Vitamin C as it promotes better lung function. So it is recommended to take medium-sized sweet red pepper as it is truly wonderful for lung health.

3. Apples

It is counted among fruits good for lungs as consuming it on a regular basis promotes lung function. As per studies, apple intake is linked with a slower decline of lung function in smokers. It is great to have five apples in a week for excellent lungs and to reduce the risk of COPD. The fruit is enriched with essential nutrients, and people can even take apple juice.

4. Pumpkins

Punkin is another best food for lung health that promotes chemical compounds and is rich in carotenoids such as lutein, beta carotene, and zeaxanthin. It is considered one of the best anti-inflammatory foods for lungs, which is essential for good lung health. As per studies, smokers benefit from eating pumpkins on a regular basis owing to carotenoids in it.

5. Turmeric

Turmeric is an excellent food for lungs health due to its potent antioxidants and anti-inflammatory effects. The main compound in turmeric is Curcumin, which is beneficial for supporting lung function. It helps the body to clean naturally and is best to clean the respiratory tract. It is among the lung cleansing foods that help to fight viral infections.

6. Tomatoes

Tomatoes are one of the richest vegetable sources of lycopene which is linked with improved lung function. Adding tomatoes to your diet helps in reducing lung decline and improves airway inflammation. It is considered as food for the lungs, especially for people suffering from asthma and COPD.

7. Blueberries

Blueberries are considered a superfood as they offer many health benefits, including lung health. It is counted among the fruits good for lungs as it is the source of flavonoid anthocyanin, which is an antioxidant that is found to protect the lungs as we age. These flavonoids are also beneficial in lessening COPD progression.

8. Green tea

 Green tea is among the best lung cleansing foods that benefit people with regular exposure to air pollution and those with chronic respiratory issues. In addition, people suffering from asthma, COPD, and cystic fibrosis should include green tea in their daily diet as it will help them to heal if exposed to pollutants.

9. Red cabbage

Eating red cabbage is one of the best and most natural ways to reduce symptoms of many diseases, including lung issues. It is considered the best remedy that is affordable and easily accessible and is a great option for restoring lung diseases. Including them in a diet is an excellent source rich in anthocyanins and helps reduce the decline in lung function.

10. Olive oil

 Many studies show that olive oil is among the best anti-inflammatory foods for lungs that deal with asthma symptoms. In addition, it has antioxidant properties, like Vitamin E and polyphenols, that can manage shortness of breath and are best for smokers.

11. Yogurt

It is another superfood best for lung health, and that treats many health issues. It is a good source of fiber and rich in phosphorus, calcium, selenium, and potassium. As per experts, regular intake of these nutrients is linked with better lung function and adverse effects of pollution.

12. Coffee

Coffee is a well-known energy-boosting drink that is also beneficial for the lungs. It is fully packed with caffeine and antioxidants and which help to protect against respiratory diseases. It is also best for those who have asthma and has positive effects on lung function.

13. Lentils

Lentils are fully packed with many nutrients, including copper, iron, magnesium, etc., that support lung health and percentages of lungs from adverse effects of air pollution. Therefore, consuming them on a regular basis can provide support to the lungs and protect them from ailments that can lower down their health.

FAQs

1. What habits can affect lung health?

There are many things that can affect lung health, like air pollution, smoking, poor posture, not exercising, and an unhealthy diet, are just some of the common factors.

2. What are common lung conditions?

The most common lung conditions are chronic obstructive pulmonary disease, asthma, pneumonia, and lung cancer.

3. How does pollution affect the lungs?

Pollution harms your lungs and aggravates many health conditions like bronchitis, asthma, etc.; outdoor and indoor air quality affects the lungs. Therefore, it is important to manage them in an intelligent way.

4. What are the worst foods for lung health?

Processed or cured meats, alcohol in excess, sugary drinks, and too much salt can have adverse effects on the lungs.

5. What foods reduce lung inflammation?

There are many anti-inflammatory foods for lungs that help in reducing inflammation. They are leafy green like spinach and kale, walnuts, fish, and flaxseeds can help you with this.

Conclusion

You should be smart to keep your lungs healthy by consuming food for lung health. Healthy foods that prevent lungs are listed above for your help. Along with this, you must follow many other tips to improve respiratory conditions and prevent yourself from air pollution as it is the primary cause of lung-related issues.