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

4. Broccoli and Other Cruciferous Vegetables: Sulforaphane and Detox Pathways

Cruciferous vegetables such as broccoli, cauliflower, and cabbage contain compounds that support the body’s detox machinery. Sulforaphane—most famously found in broccoli sprouts—activates phase II detoxification enzymes in the liver. Those enzymes help process and excrete harmful chemicals that come from particulate pollution. Including a portion of lightly cooked or raw cruciferous vegetables several times a week supports these pathways. Quick ideas: a broccoli and carrot sabzi, a mixed vegetable stir-fry with mustard seeds, or raw slaws with lemon and a drizzle of sesame oil to make them easy for lunchboxes. Avoid overcooking, which reduces beneficial compounds; short steaming or quick sautés preserve sulforaphane. For readers in North America, frozen broccoli or fresh florets work well as convenient options. Pair cruciferous vegetables with vitamin C–rich foods like amla or guava to support absorption of nutrients and overall antioxidant capacity.