As severe air pollution levels continue to raise health concerns across India, protecting our respiratory system has become more critical than ever. While wearing high-quality masks outdoors remains essential, experts emphasize that dietary choices play a crucial role in combating pollution's detrimental effects on our bodies.
How Diet Fights Pollution Damage
Nutritionist Reema Kinjalkar from Urban Platter explains that exposure to air pollution creates oxidative stress and inflammation in human cells, potentially leading to chronic diseases and even cancer. "While it is recommended to wear a high-quality mask when stepping out, one should also pay attention to their diet, which can improve immunity and help fight various infections," she told indianexpress.com in a November 29, 2025 interview.
An antioxidant-rich diet helps the body neutralize harmful free radicals and supports the lungs as they work overtime to filter pollutants from the air we breathe. Here are five powerful foods that can strengthen your respiratory health during these challenging times.
Top 5 Pollution-Fighting Foods
Broccoli and Cruciferous Vegetables
Broccoli leads the list of protective foods, along with other cruciferous vegetables like cauliflower, bok choy, and cabbage. These contain sulforaphane, a remarkable compound that helps eliminate benzene from the body – one of the most harmful air pollutants. Kinjalkar highlights an important fact: broccoli sprouts contain 25 times more sulforaphane than raw broccoli florets. These vegetables are also rich in vitamin C and beta carotene, providing additional immunity support.
Mustard Leaves (Saag)
Traditional Indian mustard leaves, commonly known as saag, offer multiple protective benefits. They contain various antioxidants, including vitamins A and C, which help protect cells from oxidative stress and inflammation. Additionally, they're rich in dietary fibre and prebiotics that feed beneficial gut bacteria, leading to improved digestion, enhanced immunity, and better nutrient absorption.
Indian Gooseberry (Amla)
Amla stands out as a nutritional powerhouse, particularly rich in vitamin C that helps prevent cellular damage from environmental toxins. This potent antioxidant fights the devastating effects of pollution by ridding our bodies of free radicals that accelerate cell ageing. Regular consumption can also contribute to easier breathing and improved respiratory function.
Ramphal
Though less common in everyday diets, Ramphal offers significant health benefits. It's packed with nutrients including vitamin C, vitamin B6, potassium, magnesium, and fibre. The vitamin C content contributes to bolstering immune function, while its antioxidants help protect cells from oxidative damage. An additional benefit is its low glycemic index, meaning it doesn't cause rapid blood sugar spikes.
Tomatoes
Tomatoes prove exceptionally beneficial for lung health due to compounds that help slow lung wear and tear. They also assist in clearing respiratory airways, potentially reducing asthma-like conditions. Nutritionists recommend incorporating tomatoes into daily meals through salads, soups, and curries for maximum benefit.
Bonus Protective Foods
Beyond the main recommendations, Kinjalkar suggests incorporating ginger, raw turmeric, and flax seeds into your diet. Ginger contains potent anti-inflammatory compounds and acts as a natural adaptogen, helping your body withstand different stressors including air pollution. It helps break down lung mucus and supports easier breathing.
Raw turmeric, with its active ingredient curcumin, serves as a well-known antioxidant that protects lungs from pollutants' toxic effects. Meanwhile, flax seeds provide high levels of phytoestrogens and omega-3 fatty acids that help cope with asthma symptoms and allergic reactions while offering heart-protective benefits.
As air quality continues to challenge public health across Indian cities, incorporating these foods into your daily diet can provide crucial support for your respiratory system and overall immunity. However, experts caution that dietary changes should complement rather than replace other protective measures against pollution.
