How to combat effects of Air Pollution

The air we breathe has reached dangerous levels of pollution. People with no known respiratory problems are landing up in hospital emergency rooms. We would like to introduce you to some natural antioxidant nutrients that can help your body deal with this onslaught.

The polluted air that we inhale introduces ozone, nitrogen dioxide, particulate matter, diesel exhaust particles, etc. into our lungs. The protective antioxidants present in the lining of our lungs fight it out till they are outnumbered, thereafter the pollutants start attacking the immune and body cells producing free radicals and causing inflammation. But did you know that antioxidants from the food you eat can provide protection to your body from the harmful effects caused by air pollutants ?

Load up on these powerful nutrients to combat the effects of air pollution:

Vitamin C: It is the single most potent antioxidant for our body. This water soluble vitamin is present throughout our body and it scavenges free radicals. Vitamin C also contributes to vitamin E regeneration. Adequate vitamin C in our daily diets is crucial for maintaining its level in the lungs. Adults need 40mg of this vitamin/day.

• Fruits : Guava , Kiwi, Orange, Sweet lime, Avacado
• One steamed Amla a day is need of the hour to combat with ill effects of pollution.

Beta Carotene: This plays a very important role in controlling inflammation because of its antioxidant activity. It is also converted to vitamin A in our body.
1. Leafy vegetables like amaranth (chaulai ka saag), coriander, methi(fenugreek), lettuce and spinach are the richest sources of Beta Carotene.
2.  Radish leaves and carrots are good sources too. Vegetable of radish leaves can be made.
3  Broccoli and cauliflower.

Omega -3 Fats: These protect the body against the detrimental effects of air pollution on one’s heart health and lipid profile. Sources of these heart healthy oils are:
1. Nuts and seeds like walnuts, chia seeds and flax seeds. Add them to yogurt, make a smoothie or just have them as such.
2. Methi seeds, mustard seeds, green leafy vegetables, kala chana, rajma and bajra are common foods which provide omega -3.

Magnesium rich food : A handful of nuts daily . 5 Pcs. Of Munakka soaked overnight is a must first diet to be taken empty stomach for all age groups to be healthy & to counteract impact of deadly pollution.

 

You can Plan your diet as follows:

Empty stomach :
5 pcs. of Munakka + 5 pcs. of Almonds  + 5 pcs. of black kishmish ( all soaked overnight) or Tulsi tea /Methi tea

Breakfast :
Sprouts
11:00 a.m : Salad : Raddish +Carrot + Turnip + Tomato

Lunch :
Chapati / Brown Rice +  Vegetable + curd /yoghurt with flax seeds or chia seeds + 1 steamed amla
4:00 pm : Fruit Chaat : Guava + Kiwi + Avacado / juice of sweet lime/lemon water
7 :00 pm : Soup of Beetroot, drumstick, parwal, tomato in the evening before dinner.
8:00 p.m : As per lunch

Before sleep :
Nuts + Raw turmeric Milk

 

Precautions:

1. Don’t step out in polluted areas without mask.
2. Avoid vigorous exercise in open polluted air
3. Try to keep your surroundings dust free
4. Maida products
5. Refrigerated food

 

“A healthy body can overcome any adversity provided we keep it healthy and strong enough”

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