Nuts, berries, and citrus fruits are packed with antioxidants that can help boost your immune system, ward off coughs and colds, and detoxify your respiratory system. Berries such as blueberries, strawberries, and raspberries are rich in antioxidants that combat free radicals from air pollution, protecting your cells from damage. They are also low in calories but high in fiber and vitamins, making them a healthy choice for heart health and reducing the risk of type 2 diabetes. Enjoy them in various forms like smoothies, ice cream or dried for a nutritious snack.
Turmeric, with its active compound curcumin, has anti-inflammatory properties that can help reduce inflammation in the body caused by injury or infections. Curcumin also improves endothelial function which is crucial in preventing heart disease. Ginger is another anti-inflammatory food that can help detoxify your respiratory tract from air pollutants and aid in digestion and blood circulation. It has traditionally been used to alleviate cough and cold symptoms.
Citrus fruits like oranges provide a hefty dose of vitamin C to bolster your immune system and ward off infections. They also contain other plant compounds, vitamins, and minerals that have anti-inflammatory and antioxidant effects. Eating whole oranges is recommended over drinking juice to maximize fiber intake and slow down digestion keeping you full longer. However, those with gastric issues may need to limit their intake as the acidity in orange juice can irritate the stomach lining.
Nuts such as almonds, walnuts chia seeds flax seeds are excellent sources of essential nutrients like vitamin K B E manganese magnesium phosphorus iron that support overall health combat the effects of pollution. Unsaturated fatty acids found in nuts help reduce cholesterol levels improve heart health.
Incorporating these foods into your diet as snacks or adding them to yogurt fruit smoothies provides a nourishing boost to your overall well-being
