Air pollution has long ceased to be a localized problem of major cities alone. According to World Health Organization data, approximately 99% of the world's population breathes air that exceeds recommended standards. The implication: Almost all of us are exposed daily to polluting particles that harm our lungs and overall health.
But a new study suggests a relatively simple way to counter the damage, and it is right on your plate.
The study, which was presented at a conference of the European Respiratory Society, analyzed data from about 200,000 participants from the UK Biobank database. The researchers examined the relationship between diet – primarily the consumption of fruits, vegetables, and whole grains – and lung function, while taking into account levels of exposure to air pollution.
The prominent finding showed that people who consumed more fruit demonstrated better lung function, even when exposed to the same levels of pollution as others.
Among women, it was found that this diet even helped maintain lung capacity over time.
How do fruits protect the lungs?
Fine pollution particles (PM2.5), originating from vehicles, industry, and fires, penetrate deep into the lungs and cause oxidative stress – a condition in which cell damage occurs due to an excess of free radicals.
This is where fruits enter the picture: They are rich in antioxidants and anti-inflammatory substances such as vitamin C, flavonoids, and carotenoids, which help neutralize cellular damage and maintain proper lung function.
To benefit from the protective effect, the researchers recommend a few simple steps:
Eat at least four servings of fruit a day
Vary the colors – Each color provides different antioxidants
Integrate healthy fats (like nuts or avocado) to improve absorption
Do not fear frozen fruits – They retain high nutritional values