People living in Delhi-NCR, Uttar Pradesh, Haryana, and Punjab are struggling to breathe. It’s not an exaggeration but a reality that shows up in the form of heavy metals and chemicals polluting the air every year. The current AQI (Air Quality Index) of various parts of the capital of India is more than 350 which is labelled as poor. In some areas, it is severe as the air quality meter shows the needle exceeding the 400 mark.
The website of AQI.in has a red blurb which reads, “PM2.5 air pollution in New Delhi is causing an estimated deaths of 25,000 lives since January 1, 2021. It has cost the city's economy around US $3.7 billion so far this year. (Source: Greenpeace)” It is no brainer that the issue needs immediate attention.
If you think only a few cities in the North are witnessing this, you must check out the AQI of some other Indian cities. Mumbai, Kolkata, Hyderabad, and Lucknow stand above 150 at which the air is marked unhealthy for inhalation. Several people in these cities are struggling to overcome flu and cough.
Slurrp spoke to Mugdha Pradhan, a Pune-based Functional Nutritionist and Healer, to understand what kind of foods people living in these cities must avoid or consume to manage their health conditions.
Air Pollution: What Foods To Avoid
Nutritionist Mugdha Pradhan has experienced air pollution impacting the throat and causing congestion in the lungs. She was away from the bustling and polluted city for a month and was back in the first week of November 2024. “Within half an hour of entering the city, I started feeling itchy in my throat, my nose started getting stuffy, my eyes started watering, and over time, the symptoms developed into a full-blown cold and cough.”
In such cases, she recommended avoiding sugar and processed foods because they can lead to inflammation or worsen the existing condition. “Avoid anything that can make it worse for your body to recover from this pollution.”
She added, “Avoid anything that comes out of a packet because these foods will make your condition worse.” Now that the festive season is over, Mugdha Pradhan also suggested staying away from fried foods because when you eat something oily, it makes it harder for the body to digest it.
Air Pollution: What Foods To Eat
Mugdha suggested, “People struggling with cold and cough due to pollution should consider eating clean carbohydrates like khichdi and a lot of fresh fruits and vegetables because these are rich in antioxidants. The nutritionist recommends consuming vitamin C-rich foods like oranges, watermelon, pomegranate, berries, etc. Eating clean protein can also help a person recover.
She added that some spices and root vegetables like ginger and turmeric can also help. “Ginger lemon tea with some organic honey can offer some relief to your throat. You can also use essential oils like peppermint oil and pine needle oil because they are known to open up the respiratory pathway.”
Nutritionist Mugdha Pradhan shared an elixir that you can try. Boil cinnamon, cloves, and peppercorn in water. Squeeze lemon juice and add grated ginger to the concoction. Drink it throughout the day. You can add mint leaves to this beverage for some freshness or chew them through the day to help with opening the nasal and respiratory passages.