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Submitted by Kohila on 22 May 2015

Struggling with air pollution, smog, haze? Nutritionist Kohila Govindaraju recommends how you can load up on antioxidants and water to boost immunity and protect yourself.

Whether it is air pollution in North India or haze and rising PSI levels in Singapore, air pollution increases the level of free radicals in the body that attack and damage healthy cells.  Here is how you can load up on antioxidants and water to boost immunity and protect yourself.

Think of what our immune system is dealing with every day:

  • Hydrocarbons from cars and buses, burning of fossil fuels (coal and oil), factories etc
  • Phthalates that leach out of products with plasticisers (plastic bags, cosmetics)
  • Poly hydrocarbons, released by engines and incinerators and found in meats grilled on high heat
  • Fine airborne particles
  • Viruses and bacteria

So what happens when you are exposed to air pollution?

It increases the level of free radicals in the body that attack and damage healthy cells in the body.

Free radicals are unstable molecules. These are created in the body during metabolism and also by exposure to pollution. Too many free radicals and they act on healthy cells as rust on iron, setting off chain reactions. Free radicals have been linked to many diseases – from asthma and diabetes to dementia, cancer and joint inflammation.

Must Read: How To Protect Your Lungs From Air Pollution?

Recent research* has suggested that free radicals that are fine particles in air pollution may be 300 times as damaging as those from tobacco smoke. (Research at Louisiana State University)

And according to Dr Sherr, Boston University School of Public Health, hydrocarbons prematurely induce the bone marrow B cells towards initiating the cell death programme.

Pollution also suppresses the B and T cells, which form the backbone of the body’s immune response. The T cells kill infected cells and destroy cancer cells, among other jobs. B cells make antibodies to help destroy germs in the body.  

So what can you do?

Boost your immune system and fight free radicals by eating foods rich in antioxidants, which are found in whole fruit, vegetables, whole grains.

A 2012 study on asthma and chronic obstructive pulmonary disease (COPD), showed that those with pre-existing respiratory disease and lower levels of antioxidants in the blood were more vulnerable to the harmful effects of air pollution.

Various other research over decades shows that antioxidants protect you against damage from smoke and other toxic pollutants.

We get antioxidants from the food we eat, for example, fruits and vegetables rich in vitamins C, A, E, vitamin B-6 (pyridoxine) selenium and zinc.

Conversely, a diet rich in sugar and fat or high in calories can lead to increased blood sugar, which eventually elevates the free radicals resulting in tissue damage and inflammation.

Poor nutrition or a diet low in antioxidants will weaken your immune system.

Protect yourself against air pollution by doing the following:

  • Do not smoke
  • Try to eat locally grown fruits and vegetables that have not been stored for too long to get the most of its essential vitamins and minerals
  • Make sure your diet is rich in Vitamin C, E, betacarotonoids, bioflavonoids, zinc, selenium, omega fatty acids.
    • Vitamin C is a powerful antioxidant that scavenges free radicals and oxidants
    • Vitamin E and betacarotene help prevent the cell-membrane’s oxidation-injury
    • Omega fatty acids aid in decreasing inflammatory reactions
    • Zinc deficiency will affect T cells functions
    • Selenium and vitamin E together play a major role in preventing prostate cancer.
  • Drink plenty of water to flush out the body's toxins.

Where to get your Vitamins – here are some examples:

  • Vitamin A in eggs, meat and dairy products.
  • Betacarotene, a precursor of Vitamin A, in green, leafy vegetables and brightly coloured vegetables.
  • Vitamin C in bell peppers, dark leafy greens, kiwis, broccoli, berries, citrus fruits, tomatoes, peas, and papayas.
  • Vitamin E in tofu, spinach, kale, nuts (almonds, sunflower seeds), avocado, plant oils (sunflower, olive, coconut)
  • Vitamin B6 in beans, legumes, nuts, eggs, meat, fish, bread, cereal
  • Selenium in wheat bran, mushroom, spinach, asparagus, chicken, turkey, seafood (shellfish, tuna, sardine, mackerel, snapper)
  • Zinc in red meats, shrimp, egg yolks, wholegrains, wheat germ, kidney beans, pumpkin seeds, cashew
  • Omega fatty acids in flaxseed, walnut, salmon, soybean, Brussels sprouts
  • Bioflavonoids in red bell pepper, strawberry, papaya, mango

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To summarise, free radicals contribute to multiple chronic diseases like cancer, heart disease, Alzheimer’s disease, etc. This doesn’t mean that substances with antioxidant properties will fix the problem, especially when they are taken out of their natural context. The studies according to Harvard T.H. Chan of Public Health Nutrition Source have been of short duration and been inconclusive.

But the bottom line is that there is abundant evidence that eating whole fruits, vegetables, and whole grains — rich in many antioxidants and their associated molecules — provide protection against some of the factors affecting chronic conditions.

 

 

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