Winter, smog, and the plate: How to eat in cities with dangerously polluted air

(Patria) - During the winter months, residents of urban areas are very often exposed to elevated concentrations of pollutants in the air, which adversely affects primarily respiratory and cardiovascular functions, as well as general health.

In addition to standard public health recommendations related to preventing the entry of polluted air particles into the human body, proper nutrition plays a role in defending against the adverse effects of polluted air. Although diet cannot replace basic measures to reduce pollution, properly selected foods can contribute to strengthening the body's defense mechanisms and mitigating the negative effects of polluted air. The harmful effects of polluted air manifest, among other things, by causing oxidative stress, i.e., an imbalance between the formation of free radicals and the body's ability to neutralize them through antioxidant protection.

Therefore, the recommended diet is one rich in antioxidants, vitamins, and minerals, and unsaturated fatty acids (Mediterranean diet) that help reduce oxidative stress caused by air pollutants. Vegetables and fruits rich in vitamins C and E, such as cabbage, broccoli, spinach, peppers, citrus fruits, kiwi, apples, as well as nuts and seeds, are particularly important. Vegetables rich in carotenoids, especially beta-carotene, such as carrots, pumpkin, sweet potatoes, spinach, and melon, also have a beneficial effect as antioxidants for our body. Omega-3 fatty acids, present in bluefish (sardines, mackerel, salmon), walnuts, chia, and flax seeds, also have a beneficial effect on inflammatory processes in the body.

In the winter period, it is also important to pay attention to adequate intake of vitamin D, whose natural source, sunlight, is limited. Foods such as fatty fish, eggs, and fortified dairy products can help maintain adequate levels of this vitamin. In addition to dietary intake, supplementation with proven preparations is also recommended during the winter months. Also, adequate fluid intake, primarily water and warm herbal teas, contributes to maintaining the moisture of the respiratory tract lining, flushing out, and easier expulsion of harmful substances from the body. It is recommended to limit the intake of industrially processed foods, foods rich in saturated fats, salt, and added sugars, as such foods further burden the body and thus weaken the protective response.

A moderate, varied, and regular diet, along with sufficient quality sleep and physical activity indoors, represents an important part of health care during the winter months in conditions of polluted air. In addition, this diet is also recommended for smokers, people who are stressed, or prone to frequent infections.