An Expert Guide To Your Fertility Diet For Smoggy Months

Smog has become a constant companion for Delhiites. The city’s air pollution still remains under the “very poor” category, with air pollution levels (AQI) soaring to 337. The bad air quality is not just affecting our lungs, but also our brain, bones, eyes and other organs. Did you know even our fertility health can get affected by air pollution? But one can try and keep the quality of their eggs and sperm in good shape with a good diet. Yes, you read that right. A good diet during these smoggy months may help in keeping your fertility health intact.

To get a better understanding of this, we reached out to Dr Rashmika Gandhi, Fertility Specialist, Birla Fertility & IVF, Gurgaon Sec- 14. Read ahead.

How Bad Air Quality Affects Fertility

We will tell you all about the ideal fertility diet amid the rising levels of air pollution. But before this, let us explain how bad air quality impacts fertility health of both men and women. “During the smog-heavy months, we see a noticeable rise in patients asking why their cycles feel unsettled or why semen reports suddenly look different. The tiny particulate matter in the air at this time – PM 2.5 or PM10 – are small enough to enter the bloodstream and reach reproductive organs,” shares Dr Gandhi.

She continues, “These particles, over time, drive up oxidative stress and inflammation in the body. The reproductive system is particularly sensitive to it. It leads to disturbed ovulation and menstrual cycles and lower egg quality for women, while men are impacted by lower sperm count and quality, and increase sperm DNA fragmentation. Pollution also induces fatigue, stress, and disturbs sleep quality, which can disbalance the hormonal levels in the body, leading to reduced reproductive capacity.”

Also Read: November Pollution Spike: What Couples Trying To Conceive Should Do Right Now

Which Foods Are Good For Fertility Health During Air Pollution?

Food plays a really important role when it comes to keeping ourselves healthy, especially when the environment and air quality are not. “Diet cannot eliminate the impact of pollution, but the right nutrients can support the body’s ability to handle this stress,” says Dr Gandhi.

She explains further, “For women, foods naturally rich in antioxidants like amla, citrus fruits, berries, bell peppers, and leafy greens can help protect egg health and support hormone balance. Omega-3 sources like walnuts, flaxseeds, and fatty fish also add an extra layer of cellular protection. For men, similar antioxidant-rich foods matter, but we emphasise on zinc, vitamin E, and selenium sources such as pumpkin seeds, eggs, almonds, and whole grains, because they support sperm count, motility, and membrane stability.”

Diet Tips For Pregnant Women In Smoggy Months

Pregnancy is a sensitive time. And when the air quality is hazardous, it is more crucial for pregnant women to take extra care of their health. “Pregnant women often feel the effects of smog more intensely. During this period, steady hydration, iron and folate-rich foods, seasonal fruits, warm homemade meals, and limiting outdoor exposure on severe AQI days become especially important. Simple habits like washing produce thoroughly, using air purifiers at home, avoiding charred or heavily processed foods, and adding herbal teas like tulsi or ginger can further reduce inflammation,” advises Dr Gandhi.

“Overall, my guidance during smog season is to stay indoors when possible, maintain a colourful antioxidant-heavy plate, prioritise good fats, and keep the body well-hydrated. These small adjustments help counter some of the reproductive strain that polluted air can create,” concludes Dr Gandhi.

Fighting Air Pollution With Food

On this note, let us take a look at some of the foods one can add in their daily diet during these smoggy months, for a better health:

Vitamin C - It is one of the most important antioxidants for our body. It is a water-soluble vitamin that can remove free radicals. It can be noted as one of the best foods for lungs and can contribute to the regeneration of Vitamin E . Adequate intake of Vitamin C in your daily diet can help maintain its level in the lungs. Add fruits like oranges, amla, and guava and veggies like cabbage and turnip greens into your diet.

Vitamin E - It can act as a defense against pollution and can also help prevent injuries to human tissues. You can include plant-based cooking oils like rice bran oil, sunflower oil, olive oil, canola oil. Also, add almonds and sunflower seeds into your diet, as they are good sources of vitamins.

Beta Carotene - It is one of the best nutrients which help in controlling inflammation in the body. Add veggies like spinach, methi, amarnah, and coriander, as they are fully packed sources of beta carotene. You can also add radish and carrots into your diet to keep your lungs in good health.

Omega - 3 - It can protect your body from harmful air pollutants which damage the lungs. Add nuts and seeds like chia seeds, flaxseeds, and walnuts to your daily diet as they are rich in omega -3. You can also consume methi, mustard, rajma, and black chana to fulfill the requirement.

Also Read: Can Air Purifiers Protect Fertility Health? Expert Weighs In

The Final Word

Food plays a really important role when it comes to keeping our fertility health intact, especially when the air quality turns hazardous. Diet cannot eliminate the impact of pollution, but the right nutrients can support the body’s ability to handle oxidative stress and inflammation. Thus, one must consume foods rich in Vitamin C, A, and Omega - 3, among others, to keep your fertility health in place.