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Key Nutrients to Help Your Body Combat Pollution

healthy foods on heart plateWhether you live in an urban environment with high pollution levels or enjoy the freshness of a rural setting, air quality impacts our well-being on a daily basis. The harmful effects of air pollution can take a toll on our health, particularly on our respiratory and cardiovascular systems. To counterbalance these effects, Sarah Bridge, a Certified Nutrition Specialist at First State Health & Wellness in Middletown, recommends incorporating specific nutrients into your diet.

Omega-3 Fatty Acids:

Omega-3 fatty acids are renowned for their anti-inflammatory properties, which extend to the lungs as well. Research suggests that these essential fatty acids can effectively reduce asthma symptoms and lower inflammation in the respiratory system. Incorporate foods rich in omega-3s, such as avocados, olive oil, salmon, mackerel, nuts, and seeds, into your diet to reap their benefits.

B Vitamins (B6, B9, B12):

Maintaining adequate levels of B vitamins is crucial for combating oxidative stress, particularly in the realm of cardiovascular health. Low levels of B vitamins can elevate homocysteine levels, a compound associated with increased oxidative stress. To bolster your intake of B vitamins, include dark leafy greens, beans, fish, and eggs in your meals.

Vitamins C and E:

Vitamins C and E serve as powerful antioxidants that play a vital role in promoting lung health. These vitamins help protect the lungs from oxidative damage caused by air pollution. Include foods such as bell peppers, citrus fruits, seeds, nuts, spinach, and avocados in your diet to harness the benefits of these antioxidant powerhouses.

Vitamin D:

When our time outdoors is limited, obtaining sufficient vitamin D levels becomes challenging. Vitamin D deficiency has been linked to respiratory issues, making supplementation a beneficial option. Talk to your healthcare provider about the potential need for vitamin D supplementation to ensure optimal levels in your body.


Known for its anti-inflammatory properties, turmeric can be a valuable supplement to reduce inflammation throughout the body. By incorporating turmeric into your diet, you can support your body’s natural defense mechanisms against pollution-induced inflammation.

To safeguard your health from the detrimental effects of air pollution, it is crucial to prioritize the intake of key nutrients. Omega-3 fatty acids, B vitamins, vitamins C and E, vitamin D, and turmeric all contribute to mitigating the harmful impact of pollution on our bodies. While it is recommended to obtain these nutrients through food sources, high-quality supplements can be considered if necessary. First State Health & Wellness provides trusted products that can support your nutritional needs. For more information, consult your chiropractor or reach out to Sarah Bridge at 302-828-0048. Take proactive steps today to enhance your well-being and combat the challenges posed by air pollution.


1 Join the Conversation

  1. Vida Saludable says
    Mar 18, 2024 at 2:40 AM

    I want to express my sincerest thanks for the article "Key Nutrients to Help Your Body Combat Pollution," published on June 13, 2023. The clarity and depth with which the effects of pollution on our health are addressed and how to counteract them through nutrition are invaluable. The recommendation of specific nutrients, such as Omega-3 fatty acids, B vitamins, C, E, vitamin D, and turmeric, detailing how each contributes to strengthening our body against environmental challenges, is particularly helpful. The perspective of Sarah Bridge, a Certified Nutrition Specialist at First State Health & Wellness, on the importance of incorporating these nutrients into our daily diet is not only educational but also empowering. At a time when air quality is an increasing concern, having access to this information is more crucial than ever. This article not only enriches our knowledge but also offers practical and achievable solutions to improve our overall well-being. Thank you for committing to sharing such essential health tips and for the work done at First State Health & Wellness to support the community's nutritional needs. Your dedication to promoting a healthy lifestyle through mindful eating is truly inspiring. Thank you from our team. We deeply value this kind of content and look forward to more information that helps us live healthier and more consciously.

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