These Foods That Are Suitable to Eat When Air Pollution Increases
The increasing air pollution means that residents must protect themselves when doing outdoor activities. It is not enough just to use a mask, the body’s immune system must also be strengthened through the food consumed.
Air pollution comes from various sources. Starting from vehicle fumes, cigarette smoke, Freon from refrigerators and ACs, to smoke from burning rubbish.
These sources emit several chemical particles that are dangerous to the body, such as carbon monoxide, sulfur dioxide and nitrogen oxide. These chemicals will later enter the body and increase the number of free radicals.
If this continues for a long time, these chemicals will cause damage to various cells in the body.
Well, the types of food that are believed to be able to fight the bad effects of air pollution are foods that contain high antioxidants. This is because antioxidants bind to excess free radicals in the body.
Foods that contain lots of vitamins C, E, beta-carotene, and flavonoids are also important for consumption. Therefore, include these food ingredients in your daily menu:
1. Broccoli
Broccoli is one of many types of vegetables that contains high antioxidants. In fact, a study found that regularly consuming broccoli can remove toxins caused by air pollution.
However, you have to pay attention to how to cook broccoli so that its nutrients are not lost. You can process it by steaming or parboiling it. Add a little salt if necessary.
2. Olive Oil
Vitamin E contained in olive oil is believed to help improve lung function. In addition, the fatty acids in it can also reduce inflammation.
You can start making home cooking with olive oil. For example, to sauté or make a delicious and healthy salad dressing .
3. Grapes
Grapes, especially dark ones, contain phytochemicals. Phytochemicals are antioxidants that can help protect the body from cancer and heart disease .
Not only that, grapes contain two types of phytochemicals, anthocyanins and proanthocyanins. Both are very good for the immune system.
Grapes also have vitamin C and selenium in them which are no less beneficial for the body.
4. Nuts
To reduce the impact of air pollution, another way is by consuming nuts. Besides being delicious and filling as a snack, this food is also very healthy.
Some nuts contain the antioxidant kaempferol. According to some studies, these antioxidants can help reduce chronic inflammation and suppress cancer growth .
5. Avocado
Vitamin E is very important to consume to ward off free radicals caused by air pollution. Not only good for skin health, this vitamin is also able to prevent asthma from recurring due to lungs filled with unhealthy air from air pollution.
One source of vitamin E can be obtained from avocados. You can consume avocados directly, process them into avocado ice or avocado salad, and so on.
6. Orange
It’s no longer a secret that vitamin C is good for boosting the body’s immunity, which in turn can prevent disease germs from attacking.
Therefore, consume foods that contain vitamin C every day.
Apart from oranges, other fruits that are also high in vitamin C are strawberries, guava, seeds, and kiwi.
7. Turmeric
Often used as a complementary spice to cooking, consuming turmeric is good for reducing the impact of air pollution. This is because turmeric contains anti-inflammatory properties so it can overcome inflammation in the lungs due to air pollution.
Those are some examples of good foods to eat when air pollution increases.
So that the benefits are more pronounced, vary it with various other healthy foods. Don’t forget, exercise regularly, get enough rest, and manage stress well so that your immune system remains in top condition.