Antioxidants Vs. Air Pollution: The Fertility Diet For Smoggy Months

Most people think of pollution only in terms of its impact on the lungs and skin, but growing research is revealing how poor air quality can directly affect the ability to conceive. Persistent exposure

to fine particulate matter such as PM2.5 creates oxidative stress at the cellular level. In women, this is linked to lower AMH levels, disrupted ovulation, and reduced egg quality. In men, it can impair sperm motility, increase DNA fragmentation, and compromise the integrity of the sperm membrane. The connection is clear: reproductive health is highly sensitive to inflammation and oxidative stress both of which intensify with pollution.

Dr Rashmika Gandhi, Fertility Specialist, Birla Fertility & IVF, Gurgaon (Sec-14), shares everything couples need to know:

While we can’t control the air we breathe at all times, diet becomes one of the few daily tools we can use to counteract some of this damage. This is where antioxidants come in, not as magic solutions, but as a protective nutritional shield.

Vitamin C–rich foods such as amla, citrus fruits, guava, and bell peppers help neutralise the free radicals generated by pollution and support luteal phase stability.

Vitamin E, found in almonds, sunflower seeds, avocados, and spinach, plays a crucial role in maintaining the outer membrane of both eggs and sperm.

Carotenoids from carrots, pumpkin, sweet potatoes, and leafy greens can improve ovarian response and help stabilise ovulation patterns.

Omega-3 fatty acids from flaxseeds, walnuts, chia seeds, and salmon reduce inflammation and improve uterine blood flow, essential during high-pollution months when cervical mucus tends to thicken and vascular health is compromised.

Polyphenols in green tea, matcha, and pomegranate lower oxidative markers within follicular fluid, creating a healthier environment for developing eggs.

Hydration is equally important. Water, along with gentle anti-inflammatory beverages like ginger tea, tulsi tea, and turmeric milk, helps support circulation and reduce the inflammatory load that rises when air quality dips.

These aren’t quick fixes. But they are science-backed nutritional strategies that help counter the silent biological harm pollution causes over time. During peak smog season, couples planning a pregnancy need more than masks and air purifiers. Antioxidant-rich nutrition is one of the simplest, most accessible, and most evidence-supported tools available to help preserve fertility in polluted environments.