Food with natural antioxidants help build resistance against air pollution

Gulf Today Report

The air that we all are breathing has reached dangerous levels of pollution. People with no known history of respiratory problems are visiting hospital emergency rooms.

The world cannot anymore take the issue of air pollution lightly. According to a survey, Pakistan’s cultural capital Lahore has once again topped the list of the world’s most polluted cities.

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New Delhi came in second, while Nepal’s capital Kathmandu ranked the third-worst polluted city in the world, according to air pollution data released by UA Air Quality Index.

The polluted air that everyone inhales injects ozone, nitrogen dioxide, and particulate matter into the lungs.

The protective antioxidants available in the lining of our lungs counter it until they are forced out, after which the pollutants begin attacking the immune system.

 Vitamins can help to protect your cells from damage. File

Then the body cells form free radicals that cause inflammation. However, did you know that antioxidants from the food you eat could lend protection from the harmful impact caused by air pollutants? Here are some natural antioxidants that can help your body deal with this problem.

Vitamin E

This fat-soluble vitamin is an antioxidant. It can help protect your cells from damage. Vitamin E in our diet generally comes from plant-based cooking oils. Sunflower, safflower, rice bran oil are some of the sources followed by canola, peanut, and olive oil.

Almonds and seeds of sunflowers are also good sources of this vitamin.

Seeds and nuts are rich in fat calories too. So around one ounce per day is sufficient. In addition, you can avail them in the form of spices and herbs such as chilli powder, paprika, cloves, and basil, which contain a decent amount of vitamin E.

Generally, most of these are consumed in very small quantities. Making them a part of your regular cooking will help add up to the required total.

Beta Carotene

Beta carotene is a red-orange pigment fount in plants and fruits, especially carrots and colorful vegetables.

Beta carotene is a potent antioxidant that may benefit your brain, skin, lung and eye health.

 Almonds and seeds of sunflowers are also good sources of vitamin E. File

It plays a very critical role in controlling inflammation. It is also converted to vitamin A in your body. Leafy vegetables such as spinach, amaranth, methi, and coriander are some of the best sources of beta carotene. Carrots and radish leaves are also very effective.

Vitamin C

Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It is amongst the most potent antioxidants for our bodies.

This water-soluble vitamin is found all through our body and it removes free radicals. Vitamin C also contributes to the regeneration of vitamin E.

Sufficient vitamin C in our regular diet is important for maintaining its level in the lungs.

Adults require around 40mg of this vitamin/day. Fruits such as oranges, amla, and guava are good sources while amongst the vegetables, cabbage and turnip greens contain vitamin C.

Omega-3 Fats

These safeguard the body against the detrimental impact of air pollution on everyone's heart health and lipid profile. Nuts and seeds such as walnuts, chia seeds, and flaxseeds are good sources while other seeds such as methi, mustard, rajma, black chana, also provide omega-3.