Drink & eat in pollution: When days turn hazy and smoggy, it’s not just your lungs that take a hit. Tiny pollution particles can spark body-wide inflammation with triggering cough, throat irritation, fatigue, and flare-ups of asthma. Masks and air purifiers help, but your plate can be a shield too.
Build an anti-inflammatory meal pattern with turmeric, amla (Indian gooseberry), leafy greens, citrus, nuts, and good fats to give your body extra support to fight back.
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Why focus on anti-inflammatory foods?
Inflammation is your body’s defence mechanism. However, when pollution constantly irritates your system, it can lead to:
- Sore throat and cough.
- Red, watery eyes.
- Breathing difficulty.
- Fatigue and low immunity.
Food items that can help you fight inflammation:
Turmeric:
It contains curcumin, a powerful anti-inflammatory compound that helps you reduce airway irritation. It also boosts immunity against additional seasonal infections. Add it to warm milk, soups, or dal; a pinch of black pepper (piperine) helps boost curcumin absorption.
Amla:
One of the richest natural sources of vitamin C, amla helps neutralise free radicals from pollution, supports immune function, and benefits skin health. Have it fresh (sliced/salted) or as amla juice; you can also add it to chutneys or salads for an easy daily boost.
Jaggery tea:
Unlike refined sugar, jaggery retains minerals like iron and magnesium. It’s traditionally used for warmth and comfort, and many people find it soothing during cough/cold seasons. Try a simple healing tea: simmer water with ginger, tulsi (holy basil), and black pepper for 5–7 minutes, then stir in a small piece of jaggery to taste and sip warm.
Ginger:
Ginger helps soothe a sore throat and cough while supporting circulation. Add it to tea or soups, or chew a small slice with honey for quick relief.
Garlic:
Rich in sulphur compounds, garlic helps fight infections and acts as a natural anti-inflammatory. Add it to curries, dals, or roast whole cloves with meals for a warm, flavourful boost.
Leafy greens:
Leafy greens like spinach and methi are rich in antioxidants. It works like a natural anti-inflammatory food. You can add it to parathas or soup.
Almonds, walnuts, flaxseed, and chia:
These nuts and seeds are rich in omega-3s and other healthy fats that help tamp down inflammation and support heart health. Sprinkle them over salads, blend them into smoothies, or add them to curd/oats for an easy daily boost.
Snapshot of what to eat on smog days:
| Ingredient | Benefit | How to consume |
| Turmeric | Reduces inflammation, boosts immunity | Haldi doodh, curries |
| Amla | Vitamin C for detox and repair | Fresh fruit, juice, chutney |
| Jaggery | Cleanses lungs, soothes throat | Herbal jaggery tea |
| Ginger | Decongestant, relieves cough | Tea, soups, with honey |
| Garlic | Fights infection, anti-inflammatory | Curries, roasted cloves |
| Leafy Greens | Antioxidant, toxin flush | Curries, soups, paratha |
| Nuts & Seeds | Omega-3, reduces oxidative stress | Snacks, smoothies |
When to be extra careful:
If you already have asthma, bronchitis, or heart problems, smog can affect you more severely. Watch out for:
- Chest tightness.
- Shortness of breath.
- Severe coughing.
- Unusual fatigue.
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Smog days can be exhausting, but your diet can act like a protective shield. Build an anti-inflammatory plate to support immunity. You can’t always control the air outside, but you can control what goes on your plate.