Easy-to-get fruits that will protect your lungs from air pollution

Dr Rashi Chahl: Pollution of all forms has become an integral part of our life over the decades, but the magnitude of air -pollution Is getting more intense with every passing year. There is little doubt over how easily air pollutants enter our bodies and leave grave effects on our lungs. 

These pollutants increase the risk of respiratory health problems like asthma, bronchitis, cystic fibrosis, and pneumonia. While one can be involved in various sorts of physical activities, Yoga and meditation, to improve his/her respiration, fruits can significantly improve the lungs’ health. Increased intake of fruits has been associated with a lower prevalence of COPD. Fruits are an important part of a healthy diet and are a good source of various vitamins and phytonutrients (plant chemicals that promote health). Phytonutrients have antioxidant properties that help prevent damage to cells throughout the body.

No single fruit provides all the nutrients; it is best to include a wide variety whenever possible. In this article, we list out a few easy-to-get fruits which will eventually improve the health of your lungs, and you will be able to breathe easily. Fruits that can help improve lung health are:


As the old saying goes – An apple a day keeps a doctor away! It is true. The antioxidant quercetin found in apples has been proven to improve lung health. It’s best recommended to consume five apples in a week. 


Orangers are good source of vitamin c and vitamin B6. These nutrients help the lungs transfer oxygen. Vitamin c is also a scavenger that helps keep allergies and infections in check. 


It contains antioxidants, including ellagic acid, which has shown benefits against many chronic diseases. Pomegranate possesses potent antioxidant activity, which can reduce lung injury. 


Nutrient-dense fruit filled with Vitamin C, Vitamin E, potassium, folate and Fibre, and a huge range of antioxidants. It helps ease wheezing and breathlessness. 


Like Kiwi, they also have the same amount of vitamin C and are locally available. Not only it aids in digestion, but it also can add a glow to your skin. The decoction made out of guava leaves is very helpful in relieving cough and cold as it helps remove mucus and disinfect the respiratory tract and lungs. 


Close up of basket with strawberries on a garden wooden table.

Yummy winter fruit. Makes the best topping for most desserts. It contains 59mg of vitamin C in 100gms strawberries. Berries contain Anthocyanin, a flavonoid richly found in strawberries, blueberries, etc., which helps slow the decline of lung function. They also are called cleansers for the lungs. 


Avocado toast has been the talk of the town. This recipe is not only quick to prepare but tasty and is accompanied by many health benefits. Avocados are a good source of healthy fats, and vitamin E, vitamin K and B2(riboflavin) protect you against lung function. 

A message from the doctor:

A diet high in antioxidants is a smarter way to protect your lungs against various damages. Along with eating a healthy diet that includes an adequate amount of healthy fats, protein, complex carbohydrates, vitamins and minerals, it is important to restrict fried, processed foods and avoids excess salt intake. 

Consume small frequent meals, and don’t forget to chew them well. 

Exercise regularly!!

The author of the article is a Chief Dietician at the Rosewalk Healthcare in New Delhi.

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