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

7. Walnuts and Flaxseeds: Plant-Based Omega-3s to Calm Airways

Omega-3 fats help reduce airway inflammation and may ease irritation caused by particulate pollution. Walnuts and flaxseeds are accessible plant-based sources of alpha-linolenic acid (ALA), which the body partially converts to longer-chain omega-3s that influence inflammatory pathways. For everyday use, sprinkle crushed walnuts and ground flaxseed over daliya, curd, or upma, or add them to a mid-morning fruit bowl. A tablespoon of ground flaxseeds mixed into curd or a smoothie is a simple tiffin-ready habit. If you eat fish, include fatty options like salmon twice a week. For vegetarian households, walnuts and flaxseed chutneys are traditional and pack omega-3s into meals without drama. Keep seeds ground to improve absorption, and store them in the fridge to prevent rancidity.