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.1. Vegetables like coriander leaves, chaulai ka saag, drumsticks, parsley, cabbage and turnip greens are good sources that you should load up on.
2. Fruits like amla, orange and guava are rich in vitamin C.
3. The easiest way to get your daily dose of vitamin C is to include the juice of 2 lemons in your daily diet.
4. Citrus fruits also add to the vitamin C content of food.
2. Almonds and seeds of sunflower are also good sources of this vitamin. Seeds and nuts are high in fat calories too, so about one ounce a day are adequate.
3. Among fish - salmon, roe and eel are recommended for their vitamin E content.
4. Spices and herbs like chilli powder, paprika, cloves, oregano, basil and parsley contain a decent amount of vitamin E. However, most of these are consumed in very small quantities. Making them a part of your daily cooking will help add up to the total.
2. Radish leaves and carrots are good sources too.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 is.
2. Methi seeds, mustard seeds, green leafy vegetables, kala chana, rajma andbajra are common foods which provide omega -3.
2. Mix turmeric and ghee to relieve cough and aid during asthma. During an asthmatic attack, turmeric with jaggery and butter may be taken to relieve symptoms.
3. Jaggery mixed with onion juice is said to have an expectorant effect, useful during both wet and dry cough.
4. Haritaki along with jaggery, taken before bedtime and in the morning is good for relieving phlegm.
5. Ayurveda also prescribes a diet rich in bitter and astringent foods, as opposed to sweet or sour foods, during asthma. Wheat and cow's milk are believed to be beneficial for asthma patients. Ginger, black pepper, tulsi, liquorice, nutmeg, mint and galangal are also useful for curing respiratory ailments.
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About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.