Diata and smog

Diet as an element of a strategy minimizing the negative impact of smog on human health

In the face of the growing problem of air pollution in many regions of the world, especially in urban agglomerations, more and more attention is paid to research on methods of reducing the negative impact of smog on human health. One interesting area of ​​research is the role that diet can play in defending the body against toxic components contained in polluted air. Present Artykuł aims to discuss current scientific data on the impact of diet on the body's ability to deal with toxins, as well as the role of supplementation in complementing these activities.

The influence of antioxidants on cellular protection

Smog, which is a mixture of various atmospheric pollutants, including particulate matter and gases such as nitrogen oxides, sulfur and polycyclic aromatic hydrocarbons, is considered a risk factor for many diseases, including respiratory and cardiovascular diseases. The mechanism of the harmful effects of smog is often associated with the induction of oxidative stress in cells, which leads to damage to DNA, proteins and cellular lipids.

Antioxidants play a key role in neutralizing free radicals and other reactive oxygen species that are generated as a result of exposure to smog components. A diet rich in natural Antioxidants can therefore provide significant support in reducing oxidative damage. The most important antioxidants that should be present in the diet include:

  • Vitamin C: known for its role in cellular protection and supporting the function of the immune system, it is abundant in citrus fruits, kiwi, peppers and kale.
  • Vitamin E: protects cell membranes against oxidation, found in nuts, seeds and vegetable oils.
  • Beta-carotene: a precursor of vitamin A, which is a powerful antioxidant; its sources are carrots, pumpkin, sweet potatoes and green, leafy vegetables.
  • Selenium: a trace element that is a component of many redox enzymes, supports antioxidant defense; Rich sources of selenium include Brazil nuts, fish, meat and cereal products.

The role of supplementation in the protective strategy

Although a healthy and varied diet is the basis for ensuring the appropriate level of antioxidants, in periods of high exposure to smog it is worth considering supplementation. Supplements may be particularly useful in cases where the diet cannot fully meet the body's needs, especially during exacerbations of air pollution. However, it is important that supplementation is carried out under the supervision of a specialist who will select appropriate preparations and doses, taking into account the patient's individual needs and current health condition.

Dietary and supplementation recommendations

Based on a review of available scientific data and practical clinical experience, the following dietary and supplementation strategies are recommended to increase the body's resistance to the negative effects of smog:

  1. Increasing your antioxidant intake through your diet:

    • It is recommended to regularly eat fruit and vegetables, especially those rich in vitamin C, E and carotenoids. The recommended daily dose is at least 5 portions of various fruits and vegetables.
    • Additionally, including products rich in... Omega-3, such as marine fish (salmon, sardines), may help modulate inflammatory responses caused by air pollution.
  2. Supplementation as a complementary option:

    • Vitamin C and E supplementation may be considered during periods of increased exposure to pollution, especially for people living in areas with high smog concentrations or those who, for various reasons, cannot provide the appropriate amount of these vitamins through the diet.
    • Selenium as a supplement may also be recommended, especially in regions where its content in the soil (and therefore in food products) is low.
  3. Monitoring and dose adjustment:

    • It is important that each form of supplementation is individually tailored by a specialist, such as a dietitian or doctor. Excessive supplementation may lead to side effects and should not be used without medical supervision.
  4. Education and behavior modification:

    • Educating patients about the impact of diet on health in the context of air pollution is a key element of prevention. Raising awareness of how simple changes in diet can improve the body's resistance to the negative effects of smog should become an integral part of public health campaigns.


In the face of increasing challenges related to poor air quality, appropriate dietary and supplementation strategies can significantly contribute to protecting public health. Taking antioxidants, both through diet and controlled supplementation, can significantly reduce the level of oxidative stress caused by external factors such as smog, thereby supporting the body's natural ability to fight toxins. However, any recommended intervention should be carried out under the supervision of competent health professionals to ensure its effectiveness and security for the patient.

Scroll to Top