Being a Delhi based dietician, I, Priyanka Jaiswal often get asked about “how to maintain a healthy diet while living in Delhi’s pollution.” So I decided to give a generic overview about the top 5 superfoods that can help you. In addition, many of you must be wondering how diet is related to pollution and thus, I will start from a quick basic explanation.
How can food help with Delhi’s pollution?
- In a city like Delhi, where the Air Quality Index (AQI) often reaches unimaginably hazardous levels, your diet is something you should take seriously.
- Not only does a good diet act as a critical internal shield against respiratory inflammation but also good for oxidative stress- often caused by high grade pollution as in Delhi.
- While masks can help you with protection on the outside, you need some nutrients to help detox the body from the inside.
- As per a 2025 survey, the heavy metals and particulate matter due to Delhi pollution have produced a multiple of serious cases.
Amla
Amla, a gem of the ayurvedic sciences, is the best food you can eat to detox your body from pollutants. The vitamin C content in this little fruit can boost your immunity along with an organic detox.
Other health benefits of Amla
Apart from being the ultimate solution to your question, “how to maintain a healthy diet while living in Delhi’s pollution” amla has other perks like:
● Eye health
– The nutritional content of this little fruit can help you with your eyesight and is good for your eye health.
● Gut health
– Helps with easy digestion and helps you get rid of constipation
● Heart health
– Lowers your cholesterol along with ensuring your heart health
Turmeric
The second superfood to combat the worst outcomes of pollution lies exactly in your spice jar- Haldi. You can have it in milk as “haldi doodh”. As a dietician, most of your problems regarding inflammation due to pollution, turmeric milk is the best dietary remedy.
Other health benefits of Turmeric
● Brain health
It is good for your brain and is also known to keep the risk of Alzheimer’s disease away- which is growing in senior people.
● Anti cancer
The National cancer institute along with others show that this yellow spice can actually fight off cancer cells. In addition, having it in your diet can keep you from this fatal risk.
● Digestion
Having turmeric in your meals can actually help them digest well, providing you with all the nourishment.
Beetroot
Next time when you think, “how to maintain a healthy diet while living in Delhi’s pollution” eat some beet!
Beetroots have nitrates which can help your body to:
- Relax blood vessels
- Reduce blood pressure
- Optimise oxygen intake
Moreover, it is crucial that while living in a polluted city, you have beetroot in your diet to ensure your lung health.
Ginger
Ginger practically works like a security system guarding your lungs in pollution. Furthermore, it also can keep your adrenaline system healthy since it is a natural adaptogen.
Other health benefits of Ginger
Along with helping you get through a city of traffic and dust, ginger can help you with:
● Fat loss properties:
It can help your metabolism and reduce appetite, leading you to lose weight naturally while making sure your body is safe from pollutants.
● Anti inflammatory
Along with “how to maintain a healthy diet while living in Delhi’s pollution” you should ask how to deal with inflammation too! Pollution can cause inflammation in your tract, which can be fought off with ginger!
● Low blood sugar
Furthermore, diabetics can benefit from ginger while looking for a way to ease the pollution stress on the body.
Pumpkin
Pumpkin can help your lung health, not only with detox but also with cell repair and protection. It has certain pigments that can protect your body from damage due to the pollutants.
Other health benefits of Pumpkin
In addition, pumpkins can help you with:
● Eye health
Vitamin A in pumpkin is the key to a clear vision while fighting any chances of age related macular degeneration.
● Weight management
Low calorie on one hand and high in fiber on the other- perfect combo needed for a fat loss food.
● Skin health
The pigments in it can help your skin look youthful and juvenile naturally by keeping your cells free of stress.
Frequently asked questions
Green tea is a top choice and you can start your day with a cup for a better day in your city.
You can eat walnuts as they are known to fight off any chances of asthma. Moreover, they also make sure that your respiratory health is in check along with other perks.
