Right now, the air in the National Capital doesn’t feel thick, but it is also very dangerous. As the AQI number rises above 400, each breath brings with it more dust, toxins, and even ash from an earthquake in Ethiopia that is moving across areas. Masks and air filters are no longer the only things that need to be done.
Having dirty air
is bad for the lungs and weakens the immune system. It also gives many people sore throats, headaches, eye pain and constant tiredness.
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Even though we can’t change the air outside, we can boost our immune systems from the inside. Small decisions you make every day, like picking the right fruits and snacks, can make a big difference. Vitamin C, vitamins, staying hydrated, and eating foods that are good for the lungs can all help the immune system deal with this silent attack a little better. It’s like giving your body a daily dose of defence and security. When it looks like the sky is foggy, your plate should look better, brighter, and smarter.
Oranges
Oranges help fight free radicals that are caused by pollution in the air because they are full of vitamin C and antioxidants. Oranges also have a lot of water, which keeps you moist and is good for your lungs. It is an easy thing you can do every day to protect yourself from getting tired from smog and when your immune system is weak.
Grapes and pomegranates
Pomegranates protect your heart health with polyphenols and vitamin C, and they also help fight inflammation caused by breathing in dirty, toxic air. The pomegranate’s red seeds also help keep the blood level steady and give you the energy you need. When smog makes you feel tired and short of breath, eating pomegranates can help.
Guavas
Other fruits don’t have as much vitamin C as guavas do. They help your body’s defences, keep your lungs healthy, and digest food better. Make sure to wash them well and eat the peel with them because it has fibre and vitamins. When your body takes in pollution from the air or food, guavas help it deal with it better.
Apples
Apples have a vitamin called quercetin that may help the lungs work better. Their fibre is good for your gut, which is linked to making your immune system stronger. For people who breathe in dirty air, eating an apple every day can help keep up a shield for their body’s defence.
Berries (like blueberries and strawberries)
Berries are a great source of antioxidants like vitamin C and anthocyanins when they are in season. They also help protect against reactive stress and keep your skin and lungs healthy. Also, berries are a simple snack that go well with everything. You can blend them into a drink or put them on top of a pancake. It helps even more when pollution starts to make your energy, skin, and hair worse.
These things should not be eaten on days with a lot of pollution
Deep-fried street food
Patty cakes, samosas, and other deep-fried snacks can make inflammation in the body worse during times of high smog. When you eat these fried foods, they add extra stress to your digestive system and make acidity worse. This makes you feel larger, lazier, and less able to handle breathing problems.
Soft drinks and sweet desserts
Refined sugar weakens the immune system and makes inflammation worse. Sugary treats like cakes, mithai, colas, and drinks in a bottle give you empty calories that don’t give you any real nutrition. They also make it harder for your body to fight off pollution, which makes you feel tired, drained, and low on energy.
Too Much Milk
Heavy dairy foods like cream, cheese, and rich milk products can make the mucus thicker and the congestion worse for some people, especially if they eat them at night. When you breathe in dirty air, it can be harder to breathe, especially if you have asthma, lung problems, or coughing and colds often.
Pre-made and packaged snacks
Chips, quick noodles, and spiced namkeens all have a lot of salt, chemicals, and fats that are bad for you. They don’t help your immune system or lungs, and they can also make you feel bloated and lazy. When pollution is high and makes you tired, you should avoid these things.
