Reduce health risks from polluted atmosphere with these remedial foods

Long term exposure to any polluted area can have serious impact on health which may lead to chronic diseases such as asthma, cancer, skin allergy, hair problems, respiratory ailments, bronchial diseases, heart diseases, and other physical or mental illnesses. In several studies, it is observed that focusing on a healthy diet with certain additional foods and nutrients such as antioxidants, vitamin A, B, C, E, omega 3 fatty acids, and magnesium can help cleanse the airways of our body due to their anti-inflammatory properties. These beneficial nutrients also boost the immunity and protect it from several other health issues and work as a safeguard.

You can protect yourself and your loved ones from respiratory and other issues caused due to polluted environment by including below mentioned food items in your diet.

Some remedial foods to reduce the health risks from polluted atmosphere -

Natural tea - Tea made of herbal ingredients such as tulsi, ginger, cinnamon, cloves, raw turmeric, black pepper, and cardamon works as anti-inflammatory agents and reduce allergic reactions of cough, colds, and wheezing, which in turn helps to improve the health of the immune system and protect our body from environmental toxins.

Natural tea


Vitamin C rich foods - Dietary intake or supplementation of vitamin C helps to build resistance and protects the body from the negative effects of pollution. They also encourage the production of white blood cells which are an important component for the immune system. They help to fight against infections, bacteria, and various illnesses. Some vitamin C rich foods are orange, lemon, gooseberry, blueberry, kiwi, capsicum, pineapple etc.

Vitamin C rich food


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Tomato soup - Generally, during winter, hot food or beverages like tomato or vegetable soup are the preferred choices to satisfy the taste and hunger. Tomato soup with other green leafy vegetables contain antioxidants lycopene, tocopherols, vitamin A, C, K, B9 (folate), iron, magnesium, phosphorus, potassium, and calcium which boost immune system and protect us from harmful toxic substances.

Tomato soup


Olive oil - Olive oil is rich in monounsaturated fat and has strong antioxidant and anti-inflammatory properties. These properties reduce the risk of respiratory and coronary heart diseases while improving the endothelial functions and lipid profile. Using olive oil in salad dressing is a good choice rather than in cooking, as heating can damage its beneficial nutrients.

Olive oil


Cruciferous and green leafy vegetables - Cauliflower, broccoli, cabbage, brussels sprout, spinach, lettuce, coriander leaves, kale and other cruciferous vegetables have the ability to fight infections and harmful inflammatory effects of pollutions due to its richness in essential nutrients, antioxidants, Vitamin K, minerals, and phytochemicals.

Cruciferous and green leafy vegetables


Seeds and nuts - Almonds, walnuts, flaxseeds, sesame seeds, mustard seeds, etc. are great sources of omega 3 fatty acids which help in preventing inflammatory diseases and protecting the body against the harmful effects of pollutions.

Seeds and nuts


Golden milk - Golden milk is the most recommended drink to combat pollution due to the presence of turmeric in it which is known for its antiseptic, antibacterial, antifungal, and anti-inflammatory properties. Turmeric or golden milk has the potential to protect the respiratory tract from the toxic effects of pollutants.

Golden milk


Jaggery: This natural sweetener is better than white sugar in any of your food varieties. However, consuming a small piece of jaggery in the morning followed by warm water can detoxify your body from the harmful particles you inhale the whole day long. Adding haemoglobin to your blood is the added advantage you get from this food item.



As pollution is increasing day by day, it is mandatory for us to find natural ways to cleanse our body system and stay healthy. A few changes and additions to our diet can help us flush out the toxins from our body. However, cover your nose and mouth whenever you are out of your home.

For any respiratory symptom, get in touch with a pulmonologist and seek treatment. Find your nearby pulmonologist on Zoylo and book online appointment.