Which foods can boost your immunity against winter smog?

As air pollution levels rise in cities, can what you eat really boost immunity and protect your lungs, heart, and skin from smog-induced damage? Nutritionists reveal simple dietary tips to fight pollution naturally.

New Delhi: With winter smog settling over urban skies, exposure to polluted air is unavoidable. The tiny pollutants can irritate the throat, trigger coughing, and cause dryness in eyes and nasal passages. Beyond these discomforts, long-term exposure can affect the heart, lungs, skin, and even blood sugar levels. Pollution creates oxidative stress in the body — unstable molecules that damage cells and weaken immunity. While controlling air quality is challenging, strengthening the body’s defenses through diet is possible.

The Role of Food in Fighting Pollution

Certain foods help neutralize oxidative stress and support overall health. Leafy greens such as spinach, amaranth, curry leaves, and cruciferous vegetables like cabbage and broccoli are rich in vitamins C and E, carotenoids, and compounds that promote liver detoxification. Citrus fruits, guava, and amla act as powerful antioxidants, protecting the lungs’ lining and regenerating natural defenses. Omega-3 fats from fish, walnuts, chia, and flaxseeds calm inflammation and protect heart health. Nuts and seeds like almonds, sunflower seeds, and pumpkin seeds are loaded with zinc, selenium, and vitamin E, which help shield the skin and lungs from environmental damage. Even small daily additions, a teaspoon of flaxseed in smoothies or sesame seeds on stir-fries, can make a notable difference.

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Soothing the Throat and Strengthening Immunity

The mouth, nose, and throat are the first points of contact for airborne pollutants. Keeping them moist and calm reduces irritation and helps immunity. Kitchen staples like ginger and turmeric act as natural anti-inflammatories and can be added to teas, soups, or dals. A teaspoon of raw honey in warm water can coat and soothe the throat while providing mild antimicrobial protection. Vitamin C-rich foods such as lemons, oranges, guava, and bell peppers help strengthen mucosal linings, and probiotic-rich foods like yoghurt support gut health, where a large portion of immunity originates. Avoid excessive coffee, chilled drinks, or overly spicy foods that can exacerbate dryness.

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Warm Drinks: A Comforting Shield Against Pollution

Warm beverages double as immunity boosters. Golden milk with turmeric and black pepper provides anti-inflammatory benefits. Tulsi-ginger tea clears nasal passages and eases congestion, while kesar badam milk delivers vitamin E and healthy fats for energy and glow. Ajwain or jeera water aids digestion, and apple-cinnamon infusions provide antioxidants and warmth. Pairing turmeric with black pepper enhances absorption of curcumin, and ginger helps calm inflamed airways.

Make Your Plate Your First Line of Defense

Seasonal pollution and cold air can challenge even a healthy body. Nutritionists recommend colorful, warming meals with everyday spices to strengthen the immune system. Simple dietary choices, from leafy greens and citrus fruits to warm, spiced beverages, can keep your energy steady and immunity robust, offering natural protection against the smog outside.