Smog-Proof Your System: 5 Everyday Foods to Detox and Defend Against Delhi’s Pollution

Updated: November 09, 2025 03:47

Image source: Hindustan Times

As Delhi battles toxic air and rising pollution levels, nutritionist Payal Sharma shares five everyday foods that help reduce pollution-induced stress on the body. These nutrient-rich choices support lung health, boost immunity, and combat inflammation—offering a natural shield against the harmful effects of poor air quality.

Eat to Breathe: Delhi’s Pollution-Fighting Diet Starts in Your Kitchen

With Delhi’s air quality plunging into the “severe” category, residents are turning to more than just masks and purifiers. According to Payal Sharma, senior nutritionist at Dharamshila Narayana Hospital, the right foods can help the body detoxify pollutants, reduce inflammation, and strengthen respiratory and immune systems. Her advice? Start with your plate.

Key Pollution-Fighting Foods You Should Add Today:

Spinach

Rich in iron, folate, and antioxidants, spinach helps repair oxidative damage caused by pollutants.

It supports lung function and boosts overall immunity.

Turmeric

Contains curcumin, a powerful anti-inflammatory compound.

Helps reduce respiratory inflammation and supports liver detoxification.

Amla (Indian Gooseberry)

Packed with vitamin C, amla strengthens the immune system and aids in collagen production, which protects lung tissue.

Also acts as a natural antioxidant.

Garlic

Known for its antimicrobial and anti-inflammatory properties, garlic helps cleanse the respiratory tract.

It also improves circulation and detox pathways.

Green Tea

Loaded with polyphenols, green tea helps flush out toxins and reduce oxidative stress.

Its mild caffeine content also supports alertness and metabolism.

Why This Matters Now

Pollution affects more than lungs—it can trigger metabolic disorders, fatigue, and chronic inflammation.

These foods offer natural protection and can be easily incorporated into daily meals.

Experts recommend combining dietary changes with hydration, nasal hygiene, and indoor air filters for holistic protection.

As Delhi’s air grows heavier, your diet can be a lightweight defense system. These five foods aren’t just pantry staples—they’re pollution-fighting powerhouses.

Sources: Hindustan Times, NDTV Food

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