Food to include in your daily diet if you stay in a toxic city

The air we inhale is highly polluted. While the government does its bit to develop the air quality and get rid of air pollution, here are some natural antioxidant nutrients that can help your body deal with this onslaught. The polluted air that we breathe introduces ozone, nitrogen dioxide, particulate matter, diesel exhaust particles, carbon dioxide, etc. into our lungs. The antioxidants from the food you eat can provide protection to your body from the harmful effects caused by air pollutants. So, here is a list of foods to include in your diet if you are living in a toxic city.

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Foods to eat if you are living in a toxic city

Vitamin C

Vitamin C is the single most powerful antioxidant for our body. Vitamin C, which is a water-soluble vitamin, is present throughout our body. Including an adequate amount of vitamin C in our daily diets is crucial for maintaining its level in the lungs. Adults need 40mg of this vitamin/day.

• Vegetables like coriander leaves, chaulai ka saag, drumsticks, parsley, cabbage, and turnip greens are good sources that one should have.
• Fruits rich in vitamin C are orange, amla, and guava.
• To get your daily dose of vitamin C easily, you need to include juice of 2 lemons in your daily diet.

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Vitamin E

Vitamin E in our diet usually originates from plant-based cooking oils.

• Sunflower, safflower, and rice bran oil are the three sources followed by canola, peanut, and olive oil which provide us with vitamin E.
• Almonds and seeds of sunflowers are also good sources of this vitamin E.
• Among fish, salmon, roe, and eel are suggested to eat for their vitamin E content.
• However, most of these are consumed in very lesser quantities. Making them a part of your daily food will certainly help you.

Beta Carotene

Beta Carotene plays an important role in controlling inflammation because of its antioxidant activity. It is also converted into Vitamin A in the human body.

• Leafy vegetables like amaranth (chaulai ka saag), coriander, methi(fenugreek), lettuce, and spinach are the rich sources of Beta Carotene.
• Radish leaves and carrots are also good sources to eat.

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Omega -3 Fatty acids

Omega -3 Fatty acids protect the body against the harmful effects of air pollution on one's heart health and lipid profile. Sources of these healthy oils are as follows:

• Walnuts, chia seeds, and flax seeds are some nuts you need to have. Add them to yogurt, make a smoothie or just have them directly.
• Methi seeds, mustard seeds, green leafy vegetables, Kala chana, rajma, and bajra are common foods that offer omega -3.

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