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, you should try to wear a mask. In addition, we can also improve our immunity through diet to 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 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 "carry out" 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 issued statements suggesting that certain foods can. So-called "smog-fighting folk remedies" circulating online are actually unreliable.
Papaya and Tremella Stewed Pork Ribs
Fight smog by eating these foods
Although it's impossible to prevent smog through "eating," we can use "eating" to reduce the harm smog does to our bodies. Fan Zhihong, an associate professor at the Department of Nutrition and Food Safety at the College of Food Science and Nutritional Engineering at China Agricultural University, summarized foods on her WeChat platform that can help 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. Try to choose varieties with more intense colors, as darker fruits and vegetables often have stronger antioxidant properties. For example, purple-red fruits rich in anthocyanins like strawberries and mulberries are more effective than peaches or pears at 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, cardiovascular indicators improve compared to those who do not. For people without anemia issues, the ratio of fish to meat can be appropriately adjusted. Reduce the intake of red meat (especially beef and mutton), which promotes inflammation, and especially eat less smoked and grilled meats (as they are more oxidized and contain carcinogens). Increase the proportion of fish and seafood.
Sesame Paste Spinach Mounds
3. Foods rich in carotenoids and chlorophyll
Fruits and vegetables 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 vitamin A is deficient, the body's resistance of the respiratory 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 eaten regularly.
At the same time, orange and yellow, and dark green vegetables and fruits are beneficial for preventing various cancers like lung cancer, as well as cardiovascular diseases, which is also 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, any beneficial factors that help prevent these diseases can be considered as "fighting smog." The saying "eating more green vegetables can fight smog" probably comes from this principle.
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, 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 stepping up its efforts to control smog, this environmental problem cannot be solved in the short term. All we can do is choose a healthy lifestyle, boost our immunity, and minimize the harm from environmental pollution as much as possible.
Salmon and Potato Salad