12 Foods That Fight Delhi's Air Pollution From the Inside

12. Fatty Fish (or Local Fish Alternatives): EPA/DHA for Lung Health

Long-chain omega-3s—EPA and DHA—found in fatty fish reduce airway inflammation and may ease symptoms linked to pollution exposure. Fish like salmon provide these fats in forms the body uses readily. If you follow a vegetarian diet, combine plant omega-3s (walnuts and flaxseeds) with a varied diet to support inflammatory balance. Practical serving suggestions include grilled salmon for dinner twice a week, or regional fish like rohu if that’s your preference. For North American readers, canned salmon or mackerel are convenient, budget-friendly options that still deliver omega-3 benefits. Always consider sustainable sourcing and prepare fish with minimal frying to preserve nutrients.