Delhi Pollution Diet: Best Foods You MUST Eat To Improve Lung Health In Very Poor Air Quality

Delhi Pollution Diet For Lungs: Delhi’s air quality remained in the ‘very poor’ category, for the fifth consecutive day, that is, November 18. The AQI touched 341 at 6:00 AM, as per the reports by the Central Pollution Control Board (CPCB). On Tuesday morning, air quality levels differed across stations, with five reporting “poor” air quality, two showing “moderate” levels, while three locations continued to record AQI readings above 400. This is the most crucial time when the lungs are affected by the pollutants in the environment, ranging from dust and smoke to chemical emissions. Over time, they cause inflammation, oxidative stress and long-term respiratory issues. Thus, now is the time to include certain foods to detox the lungs from pollution in Delhi.

Although people are taking preventive measures like wearing masks and installing air purifiers, they are finding answers to “What foods help clear lungs?” The answer to this question lies in nutrient-rich lung health foods that include antioxidants, vitamins and minerals. They help neutralise toxins, repair tissue damage and maintain optimal lung function. Here are the best foods that you must eat to improve lung health amidst Delhi pollution.

How To Protect Lungs From Delhi Air Pollution With Food

Broccoli Sprouts And Cruciferous Vegetables

Broccoli sprouts, broccoli, cabbage, kale and Brussels sprouts help clean your lungs from Delhi air pollution. They are rich in glucoraphanin that becomes sulforaphane, which switches on detox enzymes, clearing pollutants and lowering inflammation. Lightly steam these or eat raw in salads. Aim to eat most days during poor air quality.

ALSO READ: 7 Foods To Avoid This Pollution Season In Delhi For Better Lung Health

Omega-3 Fatty Acids From Fish And Seeds

Omega-3 polyunsaturated fatty acids, such as docosahexaenoic acid and eicosapentaenoic acid from fatty fish and alpha‑linolenic acid from flaxseeds, may help reduce inflammation and take care of your lungs and heart during air pollution. Eat fatty fish like salmon, sardine and mackerel two times a week and add 1 teaspoon ground flaxseed daily to your diet.

Almonds And Other Vitamin E Sources

Vitamin E is a fat‑soluble antioxidant that protects cell membranes in lung tissue from oxidative damage caused by pollutants. Nuts and seeds like almonds and sunflower seeds are good sources of Vitamin E. Eat a small handful of almonds daily or mixed nuts as a snack.

Best Foods To Improve Lung Health (Image Credits: Canva)

Vitamin C-Rich Fruits And Bell Peppers

Vitamin C is a water‑soluble antioxidant that helps neutralise reactive oxygen species generated by pollutants in the lungs. Vitamin C-rich foods include amla, oranges, guava, kiwi and bell peppers. Intake one fruit daily and add chopped bell peppers in salads and stir-fries.

ALSO READ: 8 Essential Tips To Stay Healthy During Smog And Air Pollution

Tomatoes And Lycopene

Tomatoes contain lycopene, a carotenoid antioxidant that may support airway health and reduce oxidative stress linked with polluted air. Cooked tomato dishes help increase lycopene availability. Combine a little oil for better absorption.

These air pollution foods help clean the lungs, improve oxygen absorption and neutralise free radicals. They fight oxidative stress and inflammation caused due to pollutants. Thus, maintaining a mindful diet amidst high Delhi air pollution improves lung health, strengthens the immune system and improves breathing efficiency.