What to eat when the air is polluted? 😷

Air pollution is one of the major urban problems that directly threatens human health.... With the **increase in population and the expansion of industries, the air quality of many cities in the world has decreased significantly** and this issue is known as an environmental crisis...the nervous system... of humans**..... But is the only way to deal with this problem is to improve environmental conditions?... Definitely not!.. In addition to environmental efforts, proper nutrition and consumption of special foods can act as a defense shield against the negative effects of air pollution. The effect of air pollution on body health Air pollution has many negative effects on the health of the body... suspended particles and harmful gases in polluted air can cause breathing problems such as asthma, bronchitis and pneumonia... also these pollutants can damage the cardiovascular system and increase the risk of heart diseases and strokes... such as Alzheimer's**... In addition, continuous contact with ** polluted air can increase the risk of lung cancer and other diseases increase the chronic.** The importance of healthy eating on infected days In polluted days **healthy nutrition plays a vital role in maintaining the health of the body... it also helps to reduce inflammation.... so choosing healthy foods can minimize the negative effects of pollution.... useful foods to fight air pollution To deal with the negative effects of air pollution, consuming some foods can help strengthen the body's immune system, reduce inflammation, and protect the lungs... In the following, we will introduce some useful foods for this purpose... **1... Fruits and vegetables rich in antioxidants: fruits and vegetables** **are rich in vitamins and antioxidants** that can fight against Free radicals caused by air pollution help.. Some of these substances are: - **Berries (strawberries, blueberries, raspberries)**: These fruits contain antioxidants such as flavonoids and vitamin C, which help reduce inflammation and protect the lungs... help.... Foods rich in vitamin C:** Vitamin C is one of the best vitamins for **strengthening the immune system** and dealing with damage caused by air pollution.... This vitamin fights free radicals and is effective in strengthening the lungs... - **Fruits (oranges, lemons, grapefruit) help strengthen the body's immune system and strengthen vitamin C... inflammation in the body... - **Capsicum pepper**: It is one of the best plant sources of vitamin C, which, in addition to strengthening the immune system, also has anti-inflammatory properties... 3... **Green tea**: Green tea contains catechins, which are strong antioxidant compounds.... These compounds help to **reduce inflammation and eliminate inflammation*... Negative effects of air pollution**... Drinking green tea helps to detoxify the body and reduce damage caused by pollutants. These fatty acids also help to strengthen the body's immune system and protect the heart and blood vessels.... - **Fatty fish (salmon, tuna, sardines)**: These fish are rich sources of omega 3 that reduce inflammation and improve air function. **Ginger and turmeric have anti-inflammatory and antioxidant properties** and can help reduce the negative effects of air pollution.... These natural substances can help strengthen the body's immune system and reduce respiratory inflammation... - **Turmeric**: Curcumin in turmeric can help reduce inflammation and inflammation **in the lungs** and other body organs.... **6.Garlic**: Garlic has anti-inflammatory and antioxidant properties because **it contains sulfur compounds such as allicin**... These substances can help strengthen the body's immune system and reduce the effects of air pollution on the lungs and other body organs....**7.. Sunflower seeds are rich in sunflower seeds... in vitamin E, which is a strong antioxidant**... caused by free radicals and pollutants helps.... Also, these **seeds contain magnesium ** which helps reduce stress and strengthen the system** immunity is beneficial.... **8... it is especially important... **Drinking enough water helps to eliminate toxins from the body and clean the lungs from polluted particles**... Vitamins help.** Eating foods rich in antioxidants, vitamins, and omega-3 fatty acids can help protect the body from damage caused by air pollution. In addition, choosing anti-inflammatory foods such as ginger, turmeric, and garlic can reduce the negative effects of pollution and promote lung health. Foods rich in antioxidants to protect the lungs 😷 Foods rich in antioxidants can help strengthen the body's immune system and protect the lungs from damage caused by air pollution... In the table below, we mention some of these foods and their properties to protect the lungs: By including antioxidant-rich foods in your daily diet, you can protect your lungs and immune system from damage caused by air pollution. Nutrition and nutritional recommendations help reduce the risk of general diseases.. Effects of pollution... Beverages can play an effective role in reducing the effects of air pollution and strengthening the immune system... Some beverages contain anti-inflammatory compounds, antioxidants and nutrients that help reduce inflammation in the lungs and fight damage caused by pollution.. - **Green tea**: Green tea also contains **catechins** (a type of anti- It is a strong anti-inflammatory that helps reduce inflammation.. Green tea can help detoxify the body and prevent damage caused by pollutants in the body....- **Lemon juice and honey**: Lemon juice has antioxidant properties due to its high **vitamin C** and can strengthen the body's immune system and reduce the effects of pollution.. Lungs.** - **Ginger tea**: **Ginger is a natural antioxidant that helps reduce inflammation and strengthen the body's immune system**... Ginger tea can also help to **improve lung function and reduce pain and cough caused by air pollution**... To increase its effect, you can add a little honey or lemon to it.... - **Fresh juice or other juice:* **Fresh fruit juices such as pomegranate juice and apple juice are rich in vitamin C, which helps strengthen the immune system and protect the lungs** against damage caused by air pollution... These drinks also help reduce inflammation and fight free radicals... - **Mint tea**: Mint tea is known for its anti-inflammatory properties. It can help reduce inflammation in the respiratory system and lungs... In addition, mint has cooling properties that can ease breathing and reduce the negative effects of air pollution... - **Coconut water**: Coconut water contains coconut water that helps strengthen the body's immune system... Also, this natural drink can help reduce inflammation and improve lung function... - **Sour tea**: Sour tea has It contains strong antioxidants such as **anthocyanin** that help protect the lungs from damage caused by pollutants.... This tea can also help lower blood pressure and strengthen the immune system.... - **Lemon and ginger juice **** The best combination of lemon juice and ginger is one of the best combinations of lemon juice and ginger: drinks to detoxify the body and reduce inflammation.... This drink helps to strengthen the body's immune system and improve performance It helps the lungs and is effective in reducing the negative effects of air pollution... Drinks help reduce inflammation and protect the body's cells from free radicals... - **plain water**: still plain water is the best drink for .. toxins and pollutants from the body** and **cleans the lungs from polluting particles in the air**.... water to **reduce dryness and Inflammation of the respiratory tract and breathing** helps.... Drinks that are rich in antioxidants, vitamins and anti-inflammatory substances can help maintain the health of the body and lungs in these polluted days, and in addition to strengthening the immune system, they help reduce the immune system. and have a respiratory system... These foods may contribute to **increasing inflammation**, **reducing the strength of the immune system** or exacerbating respiratory problems... In the following, we explain a list of foods that you should avoid on contaminated days: 1... **Processed foods and fast foods**: **Processed foods and fast foods contain** **trans fats** and **high salt** which can **increase inflammation in the body**.... Also, these foods may aggravate respiratory problems and asthma.... Consuming these types of foods causes damage to the immune system.. Lungs ** leads to.... 2.**Foods rich in refined sugars**: Foods that contain **high amounts of refined sugars** such as cakes, pastry, **carbonated drinks and sweetened products** can cause inflammation in the body.. Sugars also play a role in microbe growth harmful effects in the intestine and weakening the immune system.** 3... High-fat and fried foods: **foods fried with unhealthy oils** (such as hydrogenated oils or processed vegetable oils ) can increase the production of free radicals in the body and intensify inflammation.. Gluten (for people who are allergic)**: For people who are allergic to **gluten**, consumption Foods that **contain wheat**, **barley** and other sources of gluten ** can increase inflammation and aggravate problems.. Foods: ** high salt intake on infected days can cause fluid retention**, increase blood pressure and aggravate breathing problems... also salt Too much can have a negative effect on the function of the kidneys and lungs... Therefore, eating foods such as **chips**, salty snacks and some **prepared foods that contain a lot of salt** should be avoided.... **6... **High-fat dairy products such as full-fat dairy products:** Milk, butter and high-fat cheese** can **increases inflammation in the body** .... these products may cause **increase in the production of mucus in the lungs and aggravate breathing problems on infected days.... For people who have breathing problems, these products can be harmful.... **7... There are other **carbonated drinks containing phosphorus**, which excessive consumption can lead to respiratory problems and reduced absorption of calcium in the body.... These drinks may also cause damage to the lungs and increase inflammation in the body.... **8... foods with saturated fats (such as fatty meats such as fatty meats) such as fatty meats <** fatty meat products containing fat saturated fats which can cause increasing inflammation and heart and lung problems**.... on infected days, it is better to avoid consuming this type of meat and instead use healthier protein sources such as fish, chicken and beans.... **9... Alcoholic drinks**: **Alcohol** can strengthen the body's immune system and help .. sensitivity** To *** infection and inflammation**.... on contaminated days, alcoholic beverages can expose the body to more damage and aggravate respiratory problems.... **10.... Foods containing chemical additives:** Chemical additives such as **artificial colors****, preservatives may increase the taste and taste in the body.. and respiratory problems aggravates... these substances can increase allergic reactions and inflammation of the body's respiratory system... avoid... instead of these foods, you can use healthy foods rich in antioxidants and nutrients to protect your body from the negative effects of air pollution... on polluted days, taking care of the body and especially the respiratory system can play an important role in protecting the air again... lungs... consuming foods rich in antioxidants, Vitamins and anti-inflammatory substances such as berries, green leafy vegetables, green tea, and fresh juices can help strengthen the immune system and reduce inflammation in the body. Also, drinks such as ginger tea, green tea, and lemon juice help detoxify the body and reduce the effects of pollution.. By following the correct nutritional tips and choosing healthy foods, we can protect our body against the damage caused by air pollution and protect the health of our lungs and respiratory system. Mohammad Amani, gastroenterology and liver specialist

### What foods are good for polluted air? Foods high in antioxidants such as colorful fruits, green leafy vegetables and fatty fish such as salmon can help reduce the damage caused by air pollution. Yes, honey has anti-inflammatory properties and can help strengthen the body's immune system and reduce respiratory inflammation caused by air pollution. Green leafy vegetables such as spinach and cabbage have a lot of calcium and iron, which help strengthen the body's immune system and make the body resistant to damage caused by air pollution. Yes, vitamin C with its antioxidant properties can help fight free radicals caused by air pollution and strengthen the body's immune system...

### Is it useful to consume garlic and onion during air pollution?. Garlic and onion have anti-inflammatory properties and help strengthen the body's immune system... Also, these substances can help detoxify the body...

### Is consuming oily fish useful?. Fatty fish such as salmon, tuna, and sardines contain omega-3 fatty acids, which have anti-inflammatory properties and help improve the respiratory system. Citrus fruits such as oranges and lemons are rich in vitamin C, which helps strengthen the body's immune system and reduce the negative effects of air pollution. Fats..

### Is drinking water useful during air pollution?. Drinking enough water is essential to keep the body hydrated. This can help reduce the negative effects of air pollution on the lungs and respiratory system. Homemade soups, especially vegetable soups made from natural ingredients, can help strengthen the body's immune system and cleanse the lungs of toxins from air pollution. Elimination of toxins from the body..