Air pollution in big cities like Hanoi can seriously affect the respiratory system, cardiovascular system and general health. Here are familiar and easy-to-find foods in the market, helping to increase resistance and protect the body during polluted days.
1. Drink enough water Keep your body hydrated in the dry season
Water is a basic factor to maintain life, especially during dry and polluted days. Drinking enough water helps the body detoxify, maintaining skin and respiratory moisture.
Water is the best choice, drink it regularly throughout the day. Ginger tea, licorice tea, or scented tea help warm the body, reduce inflammation and support digestion.
Coconut water or fresh fruit juice such as oranges, grapefruits, watermelon supplement vitamin C, helping to boost the immune system and cool down the body.
2. Vitamin C - Boosts resistance and protects respiratory tract
Vitamin C is an important factor that helps protect the body from the effects of pollution and enhances the function of the immune system.
Food sources rich in vitamin C are available in markets such as: oranges, grapefruits, lemons - popular fruits and easily found in stores.
Papaya, watermelon, guava - fruits rich in vitamin C, are available all year round. Red bell peppers, broccoli, kale - vegetables rich in vitamin C and easily found in supermarkets.
Supplementing vitamin C will help reduce the impact of fine dust and protect the respiratory tract in polluted environments.
3. Antioxidants - Protect the body from the effects of fine dust
Antioxidants help minimize damage caused by free radicals from PM2.5 fine dust and air pollution. These substances protect the lungs and help the body fight the harmful effects of environmental factors.
Food sources rich in antioxidants: Pomegranate, strawberries, blueberries - easy-to-buy fruits that are rich in antioxidants. Tomatoes, carrots, pumpkin - familiar foods in daily meals.
Green vegetables such as spinach, Malabar spinach, and coriander have detoxifying effects, protecting the body from the effects of the environment.
A diet rich in antioxidants helps protect long-term health, especially in the context of pollution.
4. Omega-3 Reduces inflammation and protects the cardiovascular system
Omega-3 is an unsaturated fatty acid that helps reduce inflammation and protect the heart. During the polluted season, Omega-3 also helps reduce respiratory tract inflammation, protecting the lungs from negative environmental impacts.
Food sources rich in Omega-3: Salmon, tuna, herring, sardines are seabed fish rich in Omega-3, helping to protect cardiovascular and lung health.
Sesame seeds and soybeans are easy to find and can be added to dishes such as stir-frying, boiling, or as spices in soups.
Omega-3 is a great choice to protect the body from polluted days and improve overall health.
5. Fiber - Detoxifies the body and improves digestive health
Fiber helps the body eliminate toxins and improve the digestive system. When air pollution increases, eating a lot of fiber-rich foods will help the body detoxify effectively.
Food sources rich in fiber during the polluted season: Whole grains such as brown rice, oats, lentils; Vegetables: Carrots, sweet potatoes, potatoes.
Fruits: Apple, pear, banana - easy-to-find fruits rich in fiber.
A diet rich in fiber will help the body eliminate toxins and improve the digestive system during polluted days.
6. Limit processed foods and foods high in sugar
During days of air pollution, the body has had to face many factors affecting the environment. Limiting processed foods and foods high in sugar is very important, because they can reduce resistance and cause inflammation in the body. Prioritize fresh, natural foods, especially green vegetables and fruits to support health.
