Can anti-smog diet really resist smog?

Chinese people’s way of thinking: They like to solve problems through eating. In fact, no matter what you eat, you can’t prevent smog. After all, food enters through the mouth and is absorbed in the small intestine; while PM2.5 particles enter through the nose and are deposited in the lungs. These two routes do not overlap at all. Even if the polysaccharides in wood ear and the proteins in pig blood can bind to dust particles, they can only bind to those particles that enter from the mouth. As for the dust particles in the alveoli, they really can't reach them. Therefore, the idea of ​​using some kind of food to bind dust and clear haze is quite unreliable.

Don't make unfounded arguments

"What's the point of not smoking if the smog problem hasn't been solved yet?" "What's the point of me living a healthy life if the smog problem hasn't been solved yet?" "What's the point of me paying attention to nutrition if the food is polluted?" On the other hand, if everything else is done well and only pollution is a worrying risk, it is better than having several risks threatening your health at the same time.

We should not ignore the factors that we can control and only focus on smog. Living in the same polluted environment, why do some people live long and healthy lives, full of vitality, while others suffer from various diseases and die early?

Adjust health concepts to deal with smog

According to current research, the hazards caused by air pollution mainly include lung cancer, respiratory diseases and other aspects. Research has proven that the causes of these diseases are not just smog.

If smog cannot be solved, the adverse consequences of smog can be alleviated to a great extent if other aspects of health management can be strengthened, especially nutrition.

Studies have shown that once fine particles such as PM2.5 enter the alveoli, they are difficult to be cleared by the human body. They will cause the body's oxidative stress level to increase and the level of inflammatory response to increase. Therefore, we should pay attention to eating more foods that can help reduce inflammatory responses and improve the body's antioxidant capacity. At the same time, considering that air pollution particles can damage the respiratory tract and increase the risk of lung cancer, we must also pay attention to ensuring the body's ability to repair tissues and stay away from various risk factors for lung cancer.

Foods that mitigate the damage of smog

1. Foods rich in antioxidants

Various polyphenols and carotenoids in fruits and vegetables have antioxidant effects, which can reduce the body's oxidative stress. If you used to eat less vegetables and fruits, then try eating one pound of vegetables and half a pound of fruits every day. Try to choose varieties with darker colors, because dark-colored fruits and vegetables have stronger antioxidant properties. For example, purple-red fruits rich in anthocyanins such as strawberries and mulberries are more effective than peaches and pears when eaten in the same amount.

2. Foods rich in Omega-3 fatty acids

Omega-3 fatty acids (DHA in fish oil, flaxseed oil, perilla seed oil, etc.) have the effect of reducing inflammatory responses. Foreign studies have found that elderly people living in polluted environments will have improved cardiovascular indicators after increasing their intake of Omega-3 fatty acids, compared with those who do not increase their intake. For people who do not have anemia problems, they can adjust the ratio of fish and meat appropriately, reduce the intake of red meat (especially beef and mutton) that increases inflammatory response, especially eat less smoked and grilled meat (they are more oxidized and contain carcinogens), and increase the proportion of fish and aquatic products.

3. Foods rich in carotene and chlorophyll

Vegetables and fruits such as carrots, pumpkins, mangoes, and papayas are rich in carotene, while dark green leafy vegetables such as spinach, amaranth, rapeseed, and kale are rich in chlorophyll and carotene. Among them, chlorophyll helps reduce the mutagenic effects of certain chemical poisons, while carotene is converted into vitamin A in the body, which is beneficial to the resistance and repair ability of epithelial tissues (including the digestive tract, respiratory tract, reproductive tract, mucous membranes of the eyes and skin, etc.). Vitamin A deficiency will reduce the resistance of human respiratory mucosa, which will make the situation worse in a smog environment. According to the recommendations of my country's dietary guidelines, you should eat about half a pound of dark green leafy vegetables every day, and carrots should also be eaten regularly.

At the same time, orange and dark green vegetables and fruits are beneficial in preventing various cancers such as lung cancer, which is also recognized by epidemiological research institutes. Since the main problem of smog is that it increases the risk of lung cancer and increases respiratory inflammation, all beneficial factors in preventing lung cancer and respiratory diseases can be said to be "fighting smog." The legend that "eating more green vegetables can fight smog" is probably based on this principle.

4. Foods rich in vitamins

Preliminary studies have shown that nutrients such as vitamin B6, vitamin B12, folic acid, vitamin C and vitamin E can reduce the health damage caused by air pollution. For example, for children with asthma who suffer from air pollution, the decrease in ventilation volume will be less after increasing their intake of VC and VE. This reminds people that in daily life, they should pay attention to the nutritional quality of the food they and their children eat, and try to get protection from fresh and natural foods. In addition, you should eat less or no sweet drinks, puffed foods, fried pastries and other foods.