In an interview with the university’s journalist, Dr. Ghazaleh Islamian, Faculty Member at Shahid Beheshti University of Medical Sciences, emphasized that nutrition plays a vital role in protecting the lungs against the harmful effects of air pollution. She explained that air pollution increases oxidative stress and inflammation in the airways and blood vessels, which can worsen cough, breathlessness, and long‑term risks such as chronic obstructive pulmonary disease and heart disease. According to Dr. Islamian, foods rich in antioxidants and healthy fats can help neutralize pollutants and support the body’s repair processes when combined with protective measures like masks, air purifiers, and medical care. 

Hydration and Beverages

Dr. Ghazaleh Islamian highlighted the importance of drinking enough non‑caffeinated beverages to reduce the impact of polluted air. She recommended at least eight glasses of water daily and encouraged the consumption of fresh fruit juices instead of artificial or industrially produced ones. 

Cruciferous Vegetables

Dr. Ghazaleh Islamian pointed out that broccoli sprouts, broccoli, cabbage, kale, and Brussels sprouts are rich in glucoraphanin, which converts into sulforaphane, a compound that activates detox enzymes, clears pollutants, and lowers inflammation. She advised lightly steaming or eating these vegetables raw in salads, blending broccoli sprouts into smoothies, or sprinkling them on bowls, aiming for a serving most days. 

Omega‑3 Fatty Acids

Dr. Ghazaleh Islamian explained that omega‑3 polyunsaturated fatty acids, including docosahexaenoic acid and eicosatetraenoic acid from fatty fish, and alpha‑linolenic acid from flaxseed, may reduce inflammation and protect the heart and lungs during pollution exposure. She recommended eating fatty fish such as salmon, sardines, or mackerel twice a week, and increasing sources of omega‑3s through walnuts, canola oil, spinach, and other leafy greens. 

Vitamin C Sources

Dr. Islamian emphasized that vitamin C, a water‑soluble antioxidant, helps neutralize reactive oxygen species generated by pollutants in the lungs. She suggested consuming oranges, guava, kiwi, and bell peppers daily, either as whole fruits or chopped into salads. For people who work outdoors, she recommended taking a vitamin C supplement or effervescent tablet each day. 

Tomatoes and Lycopene

Dr. Islamian noted that tomatoes provide lycopene, a carotenoid antioxidant that supports airway health and reduces oxidative stress. She explained that cooked tomato dishes increase lycopene availability, especially when combined with a small amount of oil for better absorption. 

Vitamin E from Nuts and Seeds

Vitamin E, a fat‑soluble antioxidant, protects lung cell membranes from oxidative damage caused by pollutants. She recommended a small handful of almonds daily or mixed nuts as a healthy snack. 

Dairy and Milk

Dr. Ghazaleh Islamian advised consuming milk on polluted days but cautioned against exceeding the daily requirement of two servings of milk or dairy products. 

Foods to Avoid

Dr. Islamian strongly warned against eating canned foods or those containing preservatives during polluted days. She stated that fatty foods such as fast food, butter, cream, and solid oils are contraindicated. She also recommended limiting red meat consumption to one or two times per week, and for those with anemia, to follow prescribed medications carefully. 

She further advised avoiding outdoor exercise or walking on polluted days, as physical exertion increases pollutant intake. 

Dr. Islamian stressed the importance of minimizing high‑fat foods under all circumstances, especially during pollution episodes. She also recommended reducing caffeinated drinks such as coffee, cola, strong tea, carbonated beverages, and dark chocolate. Finally, she cautioned against consuming industrially sweetened foods such as cakes, pastries, cookies, chocolate, candy, and sugary desserts.