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

5. Spinach and Leafy Greens: Nitrates, Antioxidants, and Lung Support

Leafy greens such as spinach, methi, and fenugreek are daily staples that offer vitamins A and C, folate, and compounds that support antioxidant systems. These foods provide precursors for glutathione, a key antioxidant the body uses to neutralize oxidative stress from pollution. Greens also supply dietary nitrates that support blood flow and oxygen delivery—helpful for respiratory function during mild stress. Simple serving ideas include a palak dal, a spinach paratha, or a raw salad tossed in a lemon-tahini dressing for a quick nutrient boost. For children, blend a small handful of spinach into fruit smoothies to keep the flavor familiar. Eat greens most days of the week, rotating varieties to cover the nutrient spectrum. This is a practical way to build daily nutritional resilience against airborne irritants without major changes to family meals.