Key Facts:

• AQI of 489+ equals smoking 25–30 cigarettes daily.
• Leafy greens, Eggoz Eggs, and omega-3s detoxify the lungs and reduce inflammation.
• Prolonged exposure damages the lungs and weakens immunity.
• Water and antioxidants combat toxins and oxidative stress.
• Garlic, turmeric, and berries boost respiratory health.

Are we inhaling toxins? Is the situation in Delhi NCR alarming? — Unfortunately, the answer is yes.

The toxins present in Delhi’s air are hazardous for everyone. With an AQI of 489+, the air quality is categorised as hazardous, equivalent to smoking 25–30 cigarettes a day.

Inhaling smog, cigarette smoke, or other toxic substances can severely damage the lining of healthy lungs. This exposure increases the risk of developing chronic obstructive pulmonary disease (COPD). According to the American Lung Association, regular smoking significantly contributes to such conditions and has been linked to numerous fatalities.

So, what’s the best way to detoxify your lungs?

In this blog, we’ll explore the healthiest ways to combat smog and support lung health. With the right nutritious foods, you can not only detoxify your lungs but also boost your immune system.

Let’s dive in!

7 Foods to Promote Lung Health

A balanced diet rich in fibre and protein is essential for maintaining strong respiratory muscles. Nutrients like vitamins C, E, and A, along with minerals such as sodium, magnesium, and selenium, play a crucial role in supporting healthy lungs.

Leafy Green Vegetables

Examples: Spinach, kale, Swiss chard, and broccoli.
Leafy greens are rich in antioxidants such as beta-carotene and flavonoids, which protect lung tissues from damage caused by free radicals. They also contain high levels of magnesium, a mineral that supports healthy lung function by relaxing bronchial muscles and improving airflow.

Fruits High in Vitamin C

Examples: Oranges, kiwis, strawberries, and grapefruits.
Vitamin C is essential for a strong immune system and is known to reduce inflammation in the lungs. It also helps repair lung tissue damaged by air pollutants like smog and smoke. Consuming fruits rich in Vitamin C can improve your lungs’ resistance to respiratory infections.

Eggs

Example: Eggoz Nutra Eggs.
Eggs are a nutrient powerhouse, providing high-quality protein and essential vitamins such as Vitamin D, and minerals like selenium, which support immune health. Including Eggoz Nutra Eggs in your diet can help your body fight respiratory infections and maintain lung health by reducing inflammation and boosting your immune response.

Omega-3 Rich Foods

Examples: Salmon, mackerel, walnuts, chia seeds, and flaxseeds.
Omega-3 fatty acids have powerful anti-inflammatory properties, which are beneficial for reducing lung inflammation. These healthy fats can also improve oxygen exchange and enhance lung capacity, making them ideal for those living in polluted environments.

Foods Rich in Carotenoids

Examples: Carrots, sweet potatoes, pumpkins, and bell peppers.
Carotenoids, especially beta-carotene, are antioxidants that convert into Vitamin A in the body. This nutrient supports the health of the mucosal lining in the respiratory tract, helping protect the lungs from airborne pollutants and toxins.

Turmeric

Turmeric contains curcumin, a potent anti-inflammatory compound. This golden spice helps neutralise free radicals and reduces inflammation in lung tissues caused by exposure to pollutants like PM2.5 and cigarette smoke. Adding turmeric to meals or drinks can provide substantial respiratory benefits.

Garlic and Onions

Garlic and onions are natural remedies for respiratory health due to their high content of allicin, a compound with anti-inflammatory and antimicrobial properties. They help lower the risk of lung infections and reduce mucus build-up, ensuring clearer airways.

Foods High in Zinc

Examples: Lentils, chickpeas, and fortified cereals.
Zinc supports the immune system and helps the body combat lung infections. It is particularly beneficial for those exposed to high levels of air pollution.

Apples

Apples are a rich source of antioxidants, including quercetin, which helps reduce oxidative damage in lung cells. Studies have shown that regular apple consumption is linked to better lung function and a lower risk of respiratory conditions such as asthma and chronic obstructive pulmonary disease (COPD).

Berries

Examples: Blueberries, raspberries, blackberries, and strawberries.
Berries are loaded with anthocyanins, powerful antioxidants that protect lung tissues from oxidative damage. Their high fibre content also aids in overall health by promoting better digestion and reducing systemic inflammation.

Water

Staying well-hydrated is crucial for maintaining lung health. Water helps thin the mucus in your lungs, making it easier to expel toxins and pollutants from the respiratory tract. Drinking enough water ensures smoother oxygen exchange and overall lung efficiency.

Nuts and Seeds

Examples: Almonds, sunflower seeds, and pumpkin seeds.
Nuts and seeds are excellent sources of Vitamin E, which acts as an antioxidant to strengthen lung membranes and protect against free radical damage. They also contain magnesium, which helps improve airflow by relaxing airway muscles.

Green Tea

Green tea is rich in polyphenols and catechins, which reduce lung inflammation and protect against oxidative stress. Drinking green tea regularly can also help loosen mucus in the respiratory tract and promote clearer breathing.

Effects of Smog on Your Body

Delhi's poor air quality isn't just uncomfortable—it can be life-altering. Some effects include:

• Increased respiratory issues like asthma and bronchitis.
• Cardiovascular strain due to long-term exposure to harmful pollutants.
• Skin irritation and dry eyes caused by prolonged exposure.
• Decreased immunity, making it harder to fight illnesses.

Conclusion:

Living in cities like Delhi, where air pollution and poor air quality are major concerns, makes it vital to adopt a diet that supports lung health. Incorporating these foods into your daily meals can significantly reduce the adverse effects of pollutants and ensure optimal lung function.

You can protect your respiratory system and boost your overall well-being by choosing nutrient-dense options like Eggoz Eggs, leafy greens, fruits, and omega-3-rich foods.