What food to eat more to fight against haze:
what food to eat more to fight against haze: 6667
1, foods rich in omega-3 fatty acids: 6667
omega-3 fatty acids (DHA in fish oil, flaxseed oil, perilla seed oil, etc.) can reduce inflammatory reaction. Foreign studies found that the elderly in the polluted environment after increasing omega-3 fatty acids, compared with those who did not increase, cardiovascular indicators will be improved. For people without anemia, we can appropriately adjust the proportion of fish and meat, reduce the red meat (especially beef and mutton) that increases the inflammatory reaction, especially eat less smoked barbecue meat (they have a higher degree of oxidation and contain carcinogens), and increase the proportion of fish and aquatic products.
2, food rich in antioxidant substances
, various polyphenols and carotenoids in fruits and vegetables have antioxidant effects, which can reduce the body’s oxidative stress. If you used to eat less vegetables and fruits, try eating one jin of vegetables and half Jin of fruits every day. Try to choose varieties with strong colors, because dark fruits and vegetables often have strong antioxidant capacity. For example, purple fruits rich in anthocyanins, such as strawberry and mulberry, have better effect than peaches and pears, yellow peaches are better than white peaches, and purple potatoes are better than white sweet potatoes.
3, vitamin rich food
preliminary research shows that vitamin B6, vitamin B12, folic acid, vitamin C and vitamin E can reduce the health damage in the case of air pollution, such as asthmatic children suffering from air pollution, after increasing the intake of VC and VE, the decline of ventilation will be lighter.
4, food rich in carotene and chlorophyll
, carrot, pumpkin, mango, papaya and other vegetables and fruits are rich in carotene, spinach, amaranth, rape, mustard and other dark green leafy vegetables are rich in chlorophyll and carotene. Among them, chlorophyll is beneficial to reduce the mutagenicity of some chemical poisons, while carotene is converted into vitamin A in the body, which is beneficial to the resistance and repair ability of epithelial tissues (including digestive tract, respiratory tract, reproductive tract, eye mucosa and skin, etc.). If vitamin A deficiency, the human body’s respiratory tract mucosal resistance decline, in the haze environment, is not worse. According to the recommendation of China’s dietary guidelines, you should eat about half a catty of dark green leafy vegetables every day, and carrots should also be eaten often.
at the same time, orange and dark green fruits and vegetables are beneficial to the prevention of lung cancer and other cancers, and to the prevention of cardiovascular and cerebrovascular diseases, which is also recognized by the Institute of epidemiology. Since the main trouble of haze is to increase the risk of lung cancer, increase respiratory tract inflammation, and increase the risk of cardiovascular and cerebrovascular diseases, all the beneficial factors that help prevent these diseases can be said to be & lt; Fight against the haze;. The so-called & lt; Eating more vegetables can fight against haze & quot; This is probably the truth of the legend.