The Ultimate Expert-backed Diet To Fight Delhi’s Toxic Air

Air pollution has been in the news since quite some time now. Not just Delhi, the air in cities like Mumbai and Kolkata too have turned toxic of late. And now, as we step into winter, the air quality is likely to worsen further. In such a scenario, one of the simplest ways to keep yourself in good health is by following a healthy diet. Yes, a good diet can help you fight the hazardous air pollution. Let us tell you all about it.

To get a better understanding of this, the editorial team of OnlyMyHealth reached out to Dr Deeksha Sehwag, Senior Dietician, Fortis Hospital Manesar. Read ahead.

Diet Plan For Good Health During Air Pollution

Without a good immunity, it becomes a real challenge to fight the toxic air. Dr Sehwag believes that Delhi’s rising pollution levels have made it essential to strengthen the body from within. “What we eat plays a powerful role in reducing inflammation, supporting lung health and enhancing the body’s detox ability. A structured nutrition routine from morning to night helps the body cope better with the harmful effects of toxic air,” she adds.

On this note, Dr Sehwag shares the ultimate diet that can help you fight air pollution:

Pre-breakfast

Starting the day with warm water mixed with lemon and soaked chia or flaxseeds helps reduce inflammation caused by pollutants and supports digestion.

Breakfast

Breakfast can include moong dal chilla, vegetable oats or ragi dosa paired with mint and coriander chutney. Adding a vitamin C rich fruit like amla or orange enhances immunity and assists detoxification.

Mid-morning Meal

A mid morning portion of coconut water or jaggery ginger tea with almonds and walnuts keeps the body hydrated and provides antioxidants.

Lunch

Lunch should focus on whole grains such as multigrain roti or brown rice along with mixed vegetables like broccoli, carrots, spinach and beetroot. These offer antioxidants and essential vitamins that support the lungs. Dal, rajma or chole provide protein, while curd helps maintain gut health which plays a major role in immunity.

Evening Meal

Evening options like green tea, tulsi tea or turmeric milk along with roasted chana or sprouts salad help control oxidative stress and support lung function.

Dinner

Dinner can include khichdi, vegetable daliya or a paneer or tofu bowl with greens.

Before bed, warm turmeric milk with a pinch of black pepper helps reduce airway inflammation and promotes repair.

“Maintaining hydration throughout the day with water, herbal drinks and detox kadha is equally important,” adds the expert.

Also Read: Eat These Antioxidant Foods To Combat Air Pollution by Dr Megha Jaina

Foods To Cleanse Lungs Naturally

Lungs is the organ which is affected the most when the air quality worsens. So, it is crucial to take care of our lungs. Did you know that several foods naturally support lung cleansing? Our expert sheds light on this.

“Tulsi leaves and ginger reduce airway inflammation, while turmeric combined with black pepper improves detox enzyme activity. Garlic supports better circulation in the lungs. Vegetables like broccoli and cauliflower contain sulforaphane which helps remove pollutants,” shares Dr Sehwag.

He continues, “Beetroot boosts oxygen supply and pomegranate reduces lung inflammation. Fruits rich in vitamin C like amla, kiwi and oranges strengthen immune defences. Green leafy vegetables support detox through chlorophyll, while flaxseeds and walnuts provide omega 3 fats that reduce respiratory irritation. Honey offers soothing benefits and helps clear mucus.”

Vegetarian Or Non-vegetarian – Which Diet Is Better?

While we are aware that both vegetarian and non-vegetarian diets have their own benefits, we often wonder which one is better when it comes to battling air pollution. “A predominantly vegetarian diet is more effective in fighting pollution related health effects because plant based foods are rich in antioxidants, fibre, vitamins A, C and E and phytonutrients,” answers Dr Sehwag.

He adds, “They help reduce inflammation, support the gut microbiome and enhance immunity. However, a balanced approach works best. Lean non vegetarian foods such as eggs, fish and chicken can be included two to three times a week for high quality protein, omega 3 fats and vitamin B12. Fatty fish like tuna, salmon or Indian rohu are especially beneficial for reducing inflammation and improving lung function. A vegetarian dominant pattern with limited lean non vegetarian options provides the most effective nutritional protection against toxic air.”

Foods To Protect Against Pollution-induced Diseases

To summarise, Dr Sehwag lists down certain foods which can help one fight against air pollution:

• To further strengthen immunity against pollution induced diseases, the diet should include vitamin C rich fruits like amla, oranges and guava, along with haldi, ginger and garlic for anti-inflammatory benefits.
• Tulsi and green tea add antioxidants, while nuts and seeds such as walnuts, flaxseeds and pumpkin seeds offer omega 3 fats.
• Probiotics from curd, buttermilk and fermented foods improve gut health.
• Beetroot and pomegranate help enhance oxygenation.
• Vegetables like carrots, spinach and pumpkin support the health of the lung lining.
• Natural expectorants like honey, jaggery and millet-based grains such as ragi, bajra and jowar add essential minerals and fibre for overall health.

Also Read: Cloth, N95, N99 Or Surgical Mask – Which Is The Best For Air Pollution?

The Final Word

Delhi’s rising pollution levels have made it essential to strengthen the body from within. What we eat plays a powerful role in reducing inflammation, supporting lung health and enhancing the body’s detox ability. A structured nutrition routine from morning to night helps the body cope better with the harmful effects of toxic air.