Mumbai’s AQI is not just a number on a chart; it’s a reflection of the air you breathe, and it directly impacts your respiratory well-being. The AQI considers factors such as particulate matter, ground-level ozone, Sulphur dioxide, and nitrogen dioxide to gauge air quality. When the AQI is in the ‘Unhealthy’ range, it signifies that the air is laden with pollutants that can harm your lungs.
All our organs can function properly because of the work that our lungs do to expel carbon dioxide waste products and deliver oxygen to the bloodstream. On the other hand, breathing in air that is contaminated with germs and pollution raises your risk of lung conditions like bronchitis, COPD, and asthma. Eating lung cleansing foods or a well-balanced diet can support healthy lung function. According to research, eating a balanced diet improves lung health.
Understanding the importance of the AQI and its connection to lung health is paramount:
- Health Implications: Poor air quality can lead to various health issues, including respiratory infections, aggravated allergies, and chronic respiratory diseases.
- Vulnerable Populations: Individuals with pre-existing lung conditions, children, and the elderly are particularly susceptible to the adverse effects of air pollution.
- Long-term Impact: Continuous exposure to polluted air can lead to reduced lung function over time, making it essential to adopt strategies that support lung health.
The importance of a healthy diet extends far beyond just satisfying our taste buds and filling our stomachs. What we eat plays a crucial role in our overall well-being, and this holds especially true when it comes to lung health. The foods we consume can hinder the performance of our respiratory system, influencing our ability to breathe easily and maintain optimal well-being.
Best Foods for Lung Health
Given air quality challenges, it’s vital to incorporate the best lung-boosting foods into your diet. These foods for lung detox can help counter the negative impact of air pollution on your respiratory system:
Fruits:
- Apples:
Quercetin, an antioxidant found in apples, especially the peel, has been demonstrated to reduce lung inflammation and benefit those suffering from lung conditions like COPD. Furthermore, it has been discovered that consuming apples and other fruits (such as tomatoes and bananas) can help stop the deterioration of lung function, particularly in former smokers. (1)
- Tomato:
Lycopene, another kind of carotenoid antioxidant that reduces airway inflammation, and vitamin C are both abundant in tomatoes and tomato-based foods and beverages, such as tomato juice. For those with COPD, lycopene may also give a lower risk of death.
- Berries:
Flavonoid antioxidant anthocyanins, found in deep-coloured berries like blackberries, strawberries, and blueberries, are highly concentrated in these berries. Among the many advantages of anthocyanins are their capacity to lessen inflammation and mucus in the lungs and to delay the deterioration of lung function that comes with ageing. (2)
Vegetables:
Peppers:
High quantities of vitamin C, another important antioxidant that supports improved lung function and reduces inflammation, may be found in red bell and chilli peppers. Everyone should take the recommended daily dose of vitamin C, but smokers should take extra care because their levels of the vitamin are lower than those of non-smokers.
Beets:
The vibrantly coloured root vegetable beets are a great source of dietary nitrates. These nitrates are converted by your body into nitric oxide, which helps enhance lung function by relaxing blood vessels, increasing oxygen flow, and lowering blood pressure. Antioxidants and anti-inflammatory qualities are also present in beets. (3)
Green Leafy Vegetables:
Leafy greens that are high in antioxidants, such as carotenoids and vitamin C, such as spinach and kale can help reduce inflammation. Risk is lowered by consuming adequate carotenoids, which are also found in numerous fruits, tomatoes, and bell peppers.
Legumes:
High in fibre, legumes like beans, peas, and lentils have been shown in research to enhance lung function. According to a different study, eating dietary fibre helps lower the prevalence of COPD and has a “protective effect” on the lungs of both smokers and non-smokers.
Broccoli:
Sulforaphane, a substance included in broccoli, increases the expression (activity) of a gene found in lung cells that protects the lungs from damage caused by toxins. Brussels sprouts, kale, and broccoli are examples of cruciferous vegetables that are high in vitamin C. This antioxidant has a reputation for boosting immunological function and shielding the body, particularly the lungs, from disease and infection.
Fish High in Omega-3 Fatty Acids:
Fatty fish, including salmon, mackerel, and sardines, contain omega-3 fatty acids that reduce inflammation in the lungs, offering protection against air pollution’s harmful effects.
Nuts, Seeds, and Spices:
Almonds, flaxseeds, turmeric, ginger, and garlic all have anti-inflammatory properties that can mitigate lung inflammation induced by polluted air.
Turmeric:
Curcumin is the active ingredient found in turmeric. It is anti-inflammatory and protects lung function. Consuming turmeric may enhance lung health and lessen lung inflammation.
Conclusion:
Mumbai’s bustling streets and thriving economy paint a dynamic picture of urban life. However, amidst this vibrancy, residents face the daily challenge of breathing in air laden with pollutants. The Air Quality Index is a tangible reminder of the urgent need to prioritize lung health. By incorporating the recommended lung-boosting foods into your diet, you’re taking a proactive step towards safeguarding your respiratory well-being in the face of air quality concerns. Remember that a balanced diet, combined with regular exercise, proper hydration, and avoidance of respiratory irritants, can offer you the best defense against the adverse effects of air pollution. Fast&Up Detox Lung is the best supplement for lung detox with 600mg N-Acetyl Cysteine and 40mg Vitamin C. This combination helps in lung cleansing, better breathing and overall improved respiratory & liver functions. It also helps in flushing out toxins and build up from smoking or pollution for healthier lungs.
