DIET TIPS TO FIGHT AIR POLLUTION FOR CYCLISTS
A cyclist is at high risk due to the increasing air pollution, so the diet plays an important role when it comes to fighting off diseases, infections and hazardous effects of air pollution. A nutrient-rich diet can help to reduce lung damage and protect your lungs from further complications. This article talks about foods that should be added to your training plan to fight the ill effects of toxic air pollution:
• Spinach: It contains beta-carotene, magnesium, lutein and zeaxanthin that help boost the immune system and protects us from the ill effects of air pollution.
• Turmeric: Curcumin is the main active component of turmeric that helps to improve lung functioning as it is a potent antioxidant with anti-inflammatory effects.
• Tomato: They are the richest source of dietary lycopene(a carotenoid antioxidant) that is associated with improving lung health.
• Green Tea: The Epigallocatechin gallate (EGCG) present in green tea provides an anti-inflammatory and antioxidant effect that helps to inhibit scarring or fibrosis of tissues.
• Olive Oil: It helps to protect against asthma and other respiratory conditions as it includes a good amount of polyphenols, vitamin E and other sources of anti-inflammatory antioxidants that provide various health benefits.
• Flaxseeds: It contains omega-3 fatty acids and phytoestrogens. The omega-3 fatty acids help to reduce the effects of smog, while the phytoestrogens help reduce the symptoms of allergic reactions in the lungs.
• Broccoli: It contains sulforaphane that helps in expelling carcinogenic (cancer-causing) substances through stool, and the vitamin C content helps to strengthen our immune system.
• Beetroot: They are rich in nitrates which help to optimise oxygen uptake by relaxing the blood vessels and reducing blood pressure. Add beetroot along with beet greens to your diet as the greens are rich in potassium, magnesium, carotenoid antioxidants and vitamin C that are all essential to optimise lung health and function.
• Apples: Apple is linked to better lung function and lowering the risk of asthma as it has a high concentration of antioxidants.
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