Introduction: In recent years, every autumn and winter, smog has become a major focus of public attention. Especially in the northern regions where smog is severe, how to combat it has become an important issue 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 focus 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 fight smog. Is this really true? Experts explain that the harm smog causes to the human body is mainly due to some fine particulate matter that directly enters the lungs and even the bloodstream, leading to 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, stated that there is no scientific proof of any food that can fight smog, nor have any authoritative departments released information suggesting that certain foods might help. So-called "smog-fighting folk remedies" circulating online are not reliable.
Fight Smog by Eating These Foods
Although it's impossible to prevent smog through diet, we can use food to mitigate the damage it causes to our bodies. Fan Zhihong, an associate professor in the Department of Nutrition and Food Safety at the College of Food Science and Nutritional Engineering at China Agricultural University, summarized foods that can help combat smog damage on her WeChat platform.
1. Foods Rich in Antioxidants
Various polyphenols, carotenoids, and other substances in fruits and vegetables have antioxidant effects that can reduce the body's oxidative stress. If you don't usually eat many vegetables and fruits, try eating about 500 grams of vegetables and 250 grams of fruit daily. Choose varieties with more intense colors, as these often have stronger antioxidant properties. For example, dark purple fruits rich in anthocyanins, like strawberries and mulberries, are more effective than peaches or pears when consumed in the same quantity. Yellow peaches are better than white peaches, and purple sweet potatoes are better than white-fleshed sweet potatoes.
Purple Sweet Potato Tremella Soy Milk
2. Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids (such as DHA in fish oil, and flaxseed oil, perilla oil, etc.) can reduce inflammatory responses. Foreign studies have found that in polluted environments, the cardiovascular health indicators of elderly people who increased their intake of omega-3 fatty acids improved compared to those who did not. For people without anemia issues, you can adjust the ratio of fish to meat, reduce red meat (especially beef and mutton) that increases inflammation, and especially eat less smoked and grilled meats (which have higher levels of oxidation and contain carcinogens), while increasing the proportion of fish and seafood.
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, while 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 body's resistance of the respiratory mucosa decreases. In a smoggy environment, this would be adding insult to injury. According to China's Dietary Guidelines, one should eat about 250 grams of dark green leafy vegetables daily, and carrots should also be eaten regularly.
At the same time, orange and yellow, as well as dark green vegetables and fruits, are beneficial in preventing multiple cancers like lung cancer and cardiovascular diseases, a fact recognized by epidemiological research. Since the main trouble with smog is the increased risk of lung cancer, increased respiratory inflammation, and a higher risk of cardiovascular events, all beneficial factors that help prevent these diseases can be considered as "fighting smog." The saying "eating more green vegetables can fight smog" is likely based on this principle.
Kale Stir-fried with Chinese Sausage
4. Foods Rich in Vitamins
Preliminary research indicates 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, asthmatic children suffering from air pollution experience a lesser decline in their ventilation capacity after increasing their intake of vitamins C and E.
Although the government is stepping up efforts to combat smog, such environmental problems cannot be solved in the short term. All we can do is choose a healthy lifestyle, enhance our immunity, and try to minimize the harm environmental pollution causes to us.
Carrot Bean Curd Stick