Introduction: In recent years, every autumn and winter, smog has become a major focus of public attention. Especially in the severely affected northern regions, how to combat smog has become an important topic for us. On smoggy days, the best way to fight it is to stay indoors as much as possible. If you must go out, try to wear a mask. In addition, we can also work on our diet to boost immunity and counteract the harm caused by smog.
Can "lung-cleansing foods" really fight smog?
It's widely circulated online that eating more "lung-cleansing" foods can help combat smog. Is this really true? Experts explain that the harm smog poses to the human body is mainly because some fine particulate matter can directly enter the lungs and even the bloodstream, causing lung and cardiovascular diseases. However, food enters the digestive tract and cannot directly "remove" harmful substances from the lungs. Liu Changwei, a nutritionist at Nanjing Children's Hospital, states that there is no scientific evidence to reveal which foods can fight smog, nor have any authoritative departments issued statements suggesting that certain foods might. So-called "smog remedies" circulating online are actually unreliable.
Braised Pork Ribs with Papaya and Tremella
Eat these foods to fight smog
Although it's impossible to prevent smog through diet, we can use our diet to reduce the harm it causes to our bodies. Fan Zhihong, an associate professor in the Department of Nutrition and Food Safety at the College of Food Science, China Agricultural University, summarized foods on her WeChat platform that can counteract the damage from smog.
1. Foods rich in antioxidants
Various polyphenols, carotenoids, and other substances in fruits and vegetables have antioxidant effects, which can reduce the body's oxidative stress. If you usually eat few vegetables and fruits, try eating half a kilogram of vegetables and a quarter kilogram of fruit daily. Choose varieties with more intense colors, as darker fruits and vegetables often have stronger antioxidant properties. For example, deep purple fruits rich in anthocyanins, like strawberries and mulberries, are more effective than peaches or pears of the same serving size. Yellow peaches are better than white peaches, and purple sweet potatoes are better than white-fleshed sweet potatoes.
2. Foods rich in omega-3 fatty acids
Omega-3 fatty acids (such as DHA in fish oil, and flaxseed oil, perilla oil, etc.) have anti-inflammatory effects. Foreign studies have found that when the elderly in polluted environments increase their intake of omega-3 fatty acids, their cardiovascular indicators improve compared to those who do not. For people without anemia issues, the ratio of fish to meat can be adjusted. Reduce the intake of red meat (especially beef and mutton) that increases inflammation, and especially eat less smoked and grilled meats (they have a higher degree of oxidation and contain carcinogens). Increase the proportion of fish and seafood.
Sesame Spinach Towers
3. Foods rich in carotenoids and chlorophyll
Vegetables and fruits like carrots, pumpkins, mangoes, and papayas are rich in carotenoids. Dark green leafy vegetables like spinach, amaranth, bok choy, and kale are rich in chlorophyll and carotenoids. Chlorophyll helps reduce the mutagenic effects of certain chemical toxins, and carotenoids are converted into vitamin A in the body, which is beneficial for the resistance and repair of epithelial tissues (including the mucous membranes of the digestive tract, respiratory tract, reproductive tract, eyes, and skin). If there is a vitamin A deficiency, the resistance of the respiratory tract mucosa decreases. In a smoggy environment, wouldn't that be adding fuel to the fire? According to China's Dietary Guidelines, about half a kilogram of dark green leafy vegetables should be eaten daily, and carrots should also be consumed regularly.
At the same time, orange and yellow and dark green vegetables and fruits are beneficial in preventing various cancers, including lung cancer, and are also beneficial for preventing cardiovascular diseases, which is recognized in epidemiological research. Since the main trouble with smog is the increased risk of lung cancer, increased respiratory inflammation, and the risk of cardiovascular events, all beneficial factors that help prevent these diseases can be considered as "fighting smog." The legend that "eating more green vegetables can fight smog" probably stems from this principle.
4. Foods rich in vitamins
Preliminary studies have shown that nutrients such as vitamin B6, vitamin B12, folic acid, vitamin C, and vitamin E can reduce health damage in cases of air pollution. For example, children with asthma who suffer from air pollution experience a lesser degree of decline in ventilation capacity after increasing their intake of VC and VE.
Although the government is currently stepping up efforts to control smog, such environmental problems cannot be solved in the short term. All we can do is choose a healthy lifestyle, boost our immunity, and minimize the harm of environmental pollution to ourselves.
Salmon and Potato Salad