Top Antioxidant-Rich Foods to Protect Your Body from Toxic AQI and Pollution

As pollution continues to hover around our lives, it is becoming increasingly difficult to breathe, which in turn is not just weakening immunity but making us susceptible to deadly respiratory diseases like asthma and COPD. According to experts, the smog and smoke-filled air in Delhi, packed with dust and fumes, can be countered by strengthening your immune system, and for that, shield yourself with food. Nutritionists say a resilient body begins with a well-fed immune system, and with India’s pollution levels peaking every year, experts say it is time to pay attention to what you eat. According to the British Heart Foundation, the best antioxidant foods help strengthen your immune system as they fight free radicals, which are unstable molecules

that cause cell damage and inflammation. Not only do they neutralize harmful molecules, but antioxidants protect healthy cells, support the production of white blood cells, and help your body ward off infections.

Antioxidant-loaded foods you must eat daily

A few of these powerful foods that you must include in your plate daily, include:

• Berries – strawberry, raspberry
• Citrus fruits like lemons, oranges, and pineapples
• Tomatoes
• Green tea

All of these foods are loaded with vitamin C and polyphenols that help fight and win against free radicals, which lead to deadly diseases like cancer.

• Spinach
• Kale
• Broccoli

All of these greens are packed with vitamins A, C, and E, which are extremely crucial to help your body’s immune cells function better and assist in getting rid of toxins that cause inflammation.

• Almonds
• Cashews
• Chia seeds
• Pumpkin seeds
• Dates
• Walnuts
• flaxseeds

All of these nuts and seeds are a powerhouse of antioxidants, along with omega-3 fatty acids, that help you build a strong immune system against pollution. A fistful of these at least once a day can repair, detoxify, and heal your body. They also lower inflammation and strengthen your body’s defences.

• Lentils
• Chickpeas
• Beans
• Legumes

Lentils and legumes are rich sources of various polyphenols, which include phenolic acids, flavan-3-ols, flavonols, and tannins - compounds that have strong antioxidant and anti-inflammatory properties to neutralize harmful free radicals in the body. Lentils also contain several micronutrients vital for a healthy immune system, which include zinc and selenium, which boost immune responses, iron, which is important for red blood cell production and oxygen transport, and folate, which is also known as vitamin B9, that is important for cell growth and repair, including the production of immune cells. Lentils are also loaded with natural plant defensins and lectins that have antimicrobial and antiviral activities against certain bacteria, fungi, and viruses, including some strains of SARS-CoV-2 in lab studies. The high fibre content works as a c, feeding beneficial gut bacteria and fostering a healthy gut microbiome.