Diet Expert Shares Simple Food Tips to Stay Healthy in High Pollution

Air pollution in Delhi-NCR has become a daily concern. Many people are using masks, air purifiers, and plants at home to stay safe. But according to dietician Sonal Sureka, protection is not only from the outside. What we eat also plays a very important role in keeping the body strong during heavy pollution.

The expert says that our diet can act like an invisible shield. When the air quality becomes poor, the body needs more support to fight harmful particles. She explains that adding foods that are rich in antioxidants and anti-inflammatory properties can make a big difference. These foods help protect the body’s cells and support the lungs.

The dietician says that during pollution, our daily meals should look colourful. This means adding more fruits and vegetables of different colours, because each colour gives different vitamins and minerals. Whole foods like seasonal vegetables, fresh fruits, whole grains, nuts, seeds, and legumes provide strong nourishment and are better than packaged or processed foods.

She also highlights that protein is important. Lean protein such as dal, paneer, eggs, fish, and chicken help keep the body strong, especially the muscles that help in breathing. Drinking enough water is also necessary because it helps clear mucus and keeps the throat and airways moist.

The diet expert also suggests simple herbal drinks to soothe the throat and lungs. She recommends boiling water with tulsi leaves, black pepper, and a small pinch of turmeric. This warm drink can be enjoyed twice a day. It may help clear the nose and reduce irritation caused by smog.

The message is simple: pollution affects the air we breathe, but food can help strengthen the body from inside. Masks and purifiers protect from outside, but a healthy diet gives strength to deal with the impact of polluted air. Small daily choices, made regularly, can help the body stay strong and reduce the harmful effects over time.