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The air in the National Capital currently does not feel heavy, but it is also dangerous. With the AQI levels reaching 400 and beyond, every breath holds more dust, toxins, and even tinges of volcanic ash after an eruption in Ethiopia that are drifting across regions. It is no longer just about wearing masks or installing the air purifiers, but the battle has quietly moved inside the body, too. Constant exposure to the polluted air weakens the immunity, irritates the lungs, and leaves many with sore throats, headaches, irritation in the eyes and persistent fatigue.
While the air outside cannot be controlled, immunity can be supported from within. Small, everyday choices such as reaching for the right fruits and snacking options can make a real difference. Vitamin C, antioxidants, hydration, and lung-friendly nutrition can help the immune system cope a little more adequately with this invisible attack. It is kind of giving your body a daily dose of protection and defence. During the times when the sky looks foggy, your plate should look brighter, fresher, and wiser.
Oranges
Filled with vitamin C and antioxidants, oranges help in neutralising the free radicals which are triggered by pollution in the air. Oranges also have high water content that helps you stay hydrated and also supports lung health. It is a simple, daily protection against smog-related tiredness and when you feel low on immunity.
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Pomegranates
Loaded with polyphenols and vitamin C, pomegranates sustain heart health and also help in fighting the inflammation which is caused by toxic, polluted air. The ruby-red seeds of pomegranates also help in maintaining the haemoglobin level and deliver the required stamina. Eating pomegranates is beneficial when pollution makes you feel exhausted and breathless.
Guavas
Guavas are richer in vitamin C than other fruits. They boost immunity, support respiratory health, and improve digestion. Wash them well and eat them with the peel, as it delivers fibre and antioxidants. Guavas help the body cope better with pollutants that enter through the air or food.
(Image credit: Freepik)
Apples
Apples have quercetin, an antioxidant that is linked to better functioning of the lungs. Their fibre helps in gut health, which is closely tied to immunity boosting. Having an apple every day can help you maintain a shield for the body’s protection, which has direct exposure to the polluted air.
Berries (Strawberries/Blueberries)
When available, berries deliver a punch of antioxidants such as anthocyanins and vitamin C. They also help in reducing oxidative stress, support skin and lung health. Not only this, but berries also make an easy snack; blend them in a smoothie or add them on top of a pancake, they go well with all. It is particularly beneficial when pollution begins taking a toll on your energy, skin and hair.
(Image credit: Freepik)
Things To Avoid During High Pollution
Listed below are foods that should be avoided during high pollution days:
Deep-Fried Street Food
Deep-fried snacks such as pakoras, samosas, etc, can increase the inflammation in the body during high pollution times. These fried foods put an extra load on the digestive system and also worsen the acidity, making you feel heavier after having them, more lazy, and less capable of coping with respiratory strain.
Sugary Desserts And Soft Drinks
Refined sugar represses the immune response and increases inflammation. Sugar desserts such as cakes, mithai, colas, and packaged juices deliver empty calories with no real nourishment, and reduce the body’s capacity to fight the pollutants and leaving you feeling exhausted, dehydrated, and low on energy.
(Image credit: Freepik)
Excess Dairy
For some people, heavy dairy items such as cream, cheese, and rich milk products can thicken the mucus and worsen the congestion, particularly when consumed at night. In the polluted air, it can make breathing feel more irritated, particularly for those who have asthma, sinus issues, or catch frequent coughs and colds.
Processed And Packaged Snacks
Chips, instant noodles, and flavoured namkeens have high salt content, additives, and also unhealthy fats. They do not support immunity or lung health and can also increase bloating and laziness. These foods should be avoided when pollution is already high and drains your energy.
