Smog season nutrition guide: Lung specialist recommends foods to boost respiratory health

With the smog season in full swing and the cities infiltrated by the smog, respiratory health is the number one priority. Increased air pollution, especially in winter, puts the lungs in contact with the dangerous particles of particulate matter, which cause inflammation, irritation, and difficulty breathing. Although it is necessary to protect oneself with the help of air purifiers and masks, internal protection by nutrition is also essential. The seasonal diet with abundant anti-oxidants, vitamins and anti-inflammatory substances can be a boost to the strength of the lungs, immune system and curtail oxidative damage brought on by polluted air.


Vitamin C rich foods like oranges, amla, kiwi, guava, lemon are important because they ensure the elasticity of lungs and free radical neutralisation. The incorporation of one citrus fruit per day may help improve the natural body detox mechanism to a considerable level. Likewise, Vitamin E available in nuts, seeds and vegetable oils helps in protecting the lungs by decreasing inflammation on the cells. Vegetable food sources such as spinach, mustard greens, and broccoli are not only essential in supplying micronutrients to the body but also aid in detoxifying the system by the way of chlorophyll and other phytonutrients.

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Another effective lung protection is beta-carotene which is a vitamin A precursor. Certain foods like carrots, pumpkin, sweet potatoes are useful in terms of keeping the mucosal lining of respiratory tract intact so that pollutants or microorganisms cannot lead to infections. Also, during this season, garlic and ginger that are famous and effective antimicrobial and anti-inflammatory may be great additions to soups, teas, and curries. They contribute to the congestion clearing besides enhancing overall respiratory efficiency.


One also needs to remain sufficiently hydrated. The air of dry winters and pollution may also dry the respiratory mucosa, exposing it to toxins. Tulsi, mulethi, or turmeric can also be used in warm herbal teas, which are relaxing to the throat and also natural decongestants. However, curcumin, an ingredient of turmeric, has been shown to be anti-inflammatory on lung tissue. It is even more helpful to add the pinch of black pepper to the turmeric in order to make it more absorbent.


Whole grains such as oats, brown rice and millets maintain energy levels and fiber that helps in getting rid of toxins in the body. It is also necessary to avoid processed foods, refined sugar, and fried snacks that may contribute to the growth of oxidative stress and inflammation.


Finally but most effective is to add jaggery instead of sugar. Jaggery is a natural lung cleaner and it assists in coughing out the particulate matter. It is a powerful winter snack when mixed with sesame seeds or ginger that helps to keep the lungs healthy.


Eating the foods in season and locally sourced, you will not only develop a resistance to pollution, but also feed your lungs inside. Every conscious meal in the smoggy months is a step toward the enhanced air quality in the lungs and well-being.

(Dr Manav Manchanda, Director & Head – Respiratory, Critical Care & Sleep Medicine, Asian Hospital)