What foods should we eat when the air is polluted? – rahnam

According to the social group of rahnam news agency, Mansour Rezaei stated that children, the elderly, pregnant and lactating mothers, and cardiopulmonary patients are among the groups at risk of air pollution that are more harmed than other people; He stated: Using nutritional measures, the harmful effects of air pollution in these groups can be reduced to some extent.

Referring to the adverse effects of pollutants in the air on the cells of the body, he added: normally, the body’s defense system protects the cells from external damage by excretory organs such as kidneys, intestines, lungs, and skin with the help of some nutrients.

According to him, with the increase in the amount of pollutants, the body cannot fight these effects and the structure and function of body cells are destroyed by free radicals.

Dr. Rezaei mentioned that the consumption of more antioxidants prevents the damage of free radicals and the destruction of vital cells of the body and said: Vitamins C, E, carotenoids, selenium and polyphenols can be mentioned as antioxidant food sources.

This faculty member of Shahid Beheshti University of Medical Sciences, referring to the important antioxidant role of vitamin E, considered oils to be the richest source of this vitamin, which is not destroyed by cooking with mild heat, but frying causes its destruction.

Vegetable oils should be used in cooking and food processing

Referring to vegetable oils such as rapeseed, soybean, sunflower, and wheat germ as a rich source of this vitamin, he recommended that all kinds of edible vegetable oils should be used in cooking and food processing.

This faculty member of Shahid Beheshti University of Medical Sciences added: Although fish oil, olive oil and all types of nuts are good sources of this vitamin, they should not be consumed more than necessary because they lead to overweight or obesity.

Rezaei considered fresh fruits and vegetables as a rich food source of vitamin C and added: due to the presence of antioxidants, this vitamin increases the body’s resistance to infections and increases the absorption of iron and folic acid in the body, and is very sensitive to heat, light and alkaline environment. .

According to him, the most important sources of vitamin C include citrus fruits, green peppers, broccoli, cauliflower, kale, tomatoes, green leafy vegetables (vegetables), spinach, kiwi, pumpkin, and potatoes, and to maintain the vitamins Fruits and vegetables should be consumed raw and fresh as much as possible.

In air pollution, consume at least 3 units of vegetables and 2 units of fruit daily

This specialist in nutrition science and diet therapy of Dr. Masih Deneshvari Hospital emphasized: People should use seasonal vegetables and fruits in their daily diet, especially in air pollution conditions, and three to five units of vegetables and two to four units of other vegetables daily. Include fruits in your diet.

According to Rezaei, each fruit unit is equivalent to one medium fruit or half a glass of fresh fruit juice or a quarter of dry fruit. Also, each vegetable unit is equivalent to one glass of raw leafy vegetables (greens or lettuce) or half a glass of cooked or chopped vegetables, or one medium tomato or onion.

He named beta-carotene as a precursor of vitamin A and stated: Green, yellow and orange vegetables and fruits such as carrots, pumpkin, broccoli, spinach, tomatoes, cabbage, peaches and apricots, bananas can be mentioned as good sources of beta-carotene. did

This faculty member of Shahid Beheshti University of Medical Sciences, referring to the important role of vitamin A on vision and skin health, noted: Considering the important role of vitamin A in strengthening the immune system in conditions of air pollution, various types of vegetables and colored fruits should be included in the diet of families. .

Rezaei said that apple is a rich source of pectin, which is a type of water-soluble fiber that facilitates the removal of lead from the body.

According to him, other sources of pectin include citrus fruits such as oranges, tangerines, lemons, grapefruits, strawberries, carrots, and whole grains. Daily consumption of pectin-containing fruits is very important to reduce the risks of air pollution, and it is recommended to eat at least one Eat apples throughout the day.

This doctorate in nutrition science found selenium to be necessary to improve the function of enzymes that can deal with bad environmental conditions and damage to body cells, and fish, low-fat red meat, whole grains, legumes, eggs, chicken, garlic, turmeric, and mushrooms. mentioned as containing this material.

The head of the hospital’s nutrition department, Dr. Masih Deneshvari, named the micronutrient zinc as one of the effective substances in strengthening the immune system and said: all types of meat, soaked and preferably sprouted grains, especially whole grains are sources rich in zinc.

He recommended the consumption of various marine products, green peas, lentils and wheat germ, which are good sources of zinc micronutrients.

Stating that magnesium in polluted air reduces the absorption of heavy metals such as cadmium and increases the excretion of lead, Rezaei said: Dark green vegetables (with chlorophyll) are rich in this nutrient.

This nutritionist recommends low-fat dairy products, figs, lemons, grapefruit, yellow corn, almonds, walnuts, pistachios, nuts, nuts, leafy vegetables such as cabbage, spinach, parsley, lettuce, beet leaves, and whole grains. He mentioned legumes such as beans and soybeans.

The effect of nutrients containing iron and iodine in reducing shortness of breath

He considered the consumption of fatty fish rich in omega-3 fatty acids and protein, zinc, magnesium, selenium, iron and iodine to be useful in reducing shortness of breath and the harmful effects of inflammatory compounds, and he emphasized: Fry the fish with a gentle flame and preferably It can be steamed, boiled or cooked in an oven. Adding various seasonings (lemon juice and orange juice) to steamed, oven-baked or boiled fish will improve its taste.

According to him, green tea with a significant amount of antioxidants has a great effect on the immune system and strengthens the body’s immune system against various diseases, especially seasonal diseases such as colds and flu in winter, diarrhea and vomiting in summer and sensitivities in autumn and winter. It becomes pollution.

Rezaei added: Drinking green tea relaxes and relieves inflammation and sensitivity of the respiratory system, but it should be noted that consuming too much of it can be harmful.

He also emphasized on daily consumption of at least two glasses of milk and low-fat dairy products and stated: Milk consumption can reduce the effects of air pollution on the body and digestive system.

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