Healthy food is one of the biggest weapons that can staff off seasonal health problems during the changing smoggy weather. Our body demands a perfect combination of fats, proteins, carbohydrates, vitamins and proteins. And eating the right foods can help one remain strong against all kinds of health problems that come with the changing weather.

The simplest and easily available food items are good for health and can help fight against smoggy weather health problems. Try to incorporate all in your daily diet plan and stay healthy.

9 nutritious foods that can help fight diseases in smoggy weather

Broccoli

Broccoli
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Health benefits of broccoli are countless. Rich in vitamin B6, vitamin E, phosphorus, vitamin B1, vitamin A (in the form of carotenoids), potassium, copper and many other nutrients, this food item is an equal delight for taste buds. Certain characteristics of broccoli minimise the risk of heart disease, diabetes and some types of cancer. Also, it helps in producing collagen inside the body, a protein that helps keep skin remain firm and elastic and stimulates the growth of healthy hair. But one should not overcook it as it destroys many vital compounds of the food item.

Oatmeal

oatmeal
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A breakfast with benefits, one bowl of freshly cooked oatmeal serves you with the richness required to kick start the day. Oatmeal is heavy enough for a breakfast and is highly rich in vitamin B, folic acid and potassium. It also drops blood cholesterol levels and helps in weight control. Eating a bowl of oatmeal regularly help fight type two diabetes. You can add nuts and different types of cherries and berries to your bowl of oats and milk. Keep adding varieties to make your breakfast more interesting and healthy

Oily fish

fish
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The name and properties of this ingredient are completely opposite. The ‘oily’ fish which contains oil in its tissues is also of great advantage to human health. Oily fish is a rich source of  omega-3 polyunsaturated fatty acids. Consuming oily fish while breastfeeding or during pregnancy fulfills a child’s requirement of this compound and helps in proper growth of nervous system. Examples of oily fishes are herring, sardines, mackerel, salmon, trout and anchovies. It also provides benefits for patients of arthritis and prostate cancer.

Garlic

garlic soup
Garlic soup (Getty Images)

A plant of onion family, rich in sulfur compound, is known for its amazing health benefits. Garlic has antibacterial, antifungal and antiviral properties. It helps improve iron metabolism. This food item provides many cardiovascular benefits. Eating six or more garlic every week eliminates the risk of colorectal, stomach and prostate cancer.

Walnut

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When simplest foods are being talked about, walnut is the king. Walnut has the ability to reduce the risk of breast cancer. Eating walnuts triggers reproductive health in men. Also, walnuts contain certain antioxidants which are found in very few edible items. It helps fight aging. Because of the presence of omega-3 fatty acids, it is beneficial for the heart. Apart from this, eating walnuts daily helps control blood pressure and also is a perfect source of vitamin E. Moreover, walnuts strengthen one’s immunity system and relieve stress. One can consume walnuts as it is or can add it to dishes and in drinks.

Green leafy vegetables

vegetables
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Aren’t moms always stuck to one tune- eat green vegetables? And children have always cribbed about the same. But she was always right. Natural ingredient, inexpensive and the most health benefits one can derive from. Helpful in lowering the risk of heart diseases, controlling weight issues, balanced source of vitamin A,B,C,E and K, green leafy vegetables provide you with a lot more benefits. They are rich in innumerable nutrients. They are essential for bone health and are also of advantage for people suffering from type two diabetes.

Apples

apples
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An apple a day keeps the doctor away. Well this age old saying goes nowhere wrong. Considering the health benefits one can acquire from an apple, it is the best fruit to eat. Apple has its own unique nutritional profile. From benefiting the teeth to the heart, an apple provides benefit to almost every part of our body. It helps whiten teeth as well as acts as a guard for tooth decay. Also, it reduces the risk of all sorts of cancers and the risk for diabetes. An apple serves one with indiscriminate health benefits. It strengthens immune systems, fights high cholesterol level also assists in weight management.

Blueberries

Ripe blueberries
Ripe blueberries (Getty Images)

The topping on the cake or the dried blueberry in ice creams, every form of blueberry is nutritious. Blueberries are rich in fiber and antioxidants. A tool against ageing, blueberries also keep a note of blood cholesterol. It triggers brain functioning and boosts memory of a person. They help in curbing obesity. They also help treat neurodegenerative disorders And ladies, they also help in reducing belly fat!

Almonds

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This ancient beloved food ingredient has been serving health benefits for centuries now. They are a rich source of magnesium, vitamin E, calcium, fiber, iron and riboflavin. A healthy snack to hop one which one can eat every now and then. It is a food that helps in maintaining healthy cholesterol levels. Consuming almonds helps prevent heart diseases, diabetes and also controls overeating and sugar levels in body. Also, it prolongs life as it lowers the risk of death due to heart disease and cancer.

These super simple natural foods can boost your health in plentiful ways.