Vitamin A enriched food items especially leafy green vegetables like spinach, lettuce, radish leaves and root vegetables like beetroot and carrot help to fight the inflammation caused by air pollution
India is considered to be the fifth most polluted country in the world. We can witness the thick layer of hazy air which causes difficulties in breathing for not only the working people but also for the children and aged people. With the increasing instances of global warming, the situation is getting worse. This is the time for us to take initiative for our health by having healthy food and take precautions. Here are some vitamins which help to fight the effects of air pollution.
Vitamin A: Vitamin A enriched food items especially leafy green vegetables like spinach, lettuce, radish leaves and root vegetables like beetroot, carrot etc help to fight the inflammation caused by air pollution. The beta carotene in these food items help to boost the overall immune system. Vitamin A also protects eyes and skin from the harmful particles in the air.
Vitamin B: Regular consumption of vitamin B helps to protect the respiratory system. There are various tiny particles in the outside air. Vitamin B prevents them from enterting into the body. Even if they enter, it reduces their negative impact on body. Vitamin B is called the diverse vitamin as it is divided into six forms such as B1, B2, B3, B5, B6 and B12. It has a wide range of functions from producing different hormones, healthy cholesterol, helping in the replication of DNA to the maintenance of the nerve cell, synthesizing carbohydrates and fats in order to produce energy and producing RBC’s. Vitamin B deficiency can cause severe diseases like megaloblastic anemia, dementia, paranoia, fatigue, nausea, depression, dermatitis etc. There are various vitamin B supplements available in market. Vitamin B is present in a wide range of food products like whole grains, lentils, beans, different kinds of seeds and nuts, dark leafy vegetables, avocados, bananas etc. along with animal products like eggs, red meat, poultry, oily fishes, milk, cheese etc.
Vitamin C: This is a miraculous anti-oxidant vitamin which is capable to slow down the aging process. It eradicates the free radicals from the body. Vitamin C helps to heal injuries and produces collagen that plays a major role in boosting the immunity. It prepares the body to fight the harmful gases outside. It forms iron in the body, an important component to distribute the oxygen to different body parts. It helps to maintain healthy lungs. Vitamin C deficiency causes diseases like fatigue, scurvy, depression, internal bleeding, delayed wound healing, gingivitis, internal bleeding so on and so forth. We can get vitamin C from citrus fruits like orange, kiwi, strawberries, sweet potatoes, Brussels, red and green peppers, spinach, tomatoes, cabbage, cauliflower, broccoli, sprouts, leafy vegetables, squash etc.
Vitamin E: This anti-oxidant enriched vitamin is responsible for a better defense and prevents the skin damage caused by air pollution. It also helps in repairing muscle cells and boosting the effectiveness of vitamin K. The deficiency of vitamin E causes Crohn’s disease, poor skin, cuticles; cystic fibrosis along with some generic diseases like ataxia etc. Vitamin E is present in food items like asparagus, spinach, nuts, almonds, sunflower seeds, corn, turnip greens, soybeans, bell peppers, breakfast cereals, margarine, spreads, juices etc. There are also spices which you must keep in your diet to strengthen your immunity such as cloves, chili powder, oregano, paprika, parsley etc. Replace your normal cooking oil with plant based oils like peanut and olive orcanola.
The writer is Dr Rohini Patil , MBBS, specialises in Diet & Nutrition, Founder-CEO at Nutracy Lifestyle