Checklist of Vegetables and Fruits for Lung Health to Combat PM 2.5 Dust

PM 2.5 dust appears annually during the winter, with this year showing concerningly increased severity. Beyond basic self-protection such as wearing masks to guard against dust, eating certain foods can also help nourish the lungs and combat PM 2.5 dust.

The Nutrition Division of the Department of Health revealed that PM 2.5 dust acts as an allergen and causes respiratory diseases such as asthma and lung diseases. Prolonged exposure may lead to lung cancer. Consuming antioxidants from food helps fight inflammation and strengthen immunity, focusing on five-color vegetables and fruits as follows.

1. Red color

Contains high levels of lycopene and betalains, which help prevent cancer, such as tomatoes, watermelons, and pink-fleshed dragon fruit.

2. Blue/Purple color

Rich in anthocyanins, these help fight free radicals, prevent cancer, and slow cell degeneration, including purple cabbage, eggplants, purple grapes, prunes, and rose apples.

3. Green color

Contains chlorophyll and lutein, which are antioxidants and cancer-preventive, such as broccoli, ivy gourd leaves, kale, spinach, guava, green grapes, green rose apples, and green apples.

4. Yellow/Orange color

Rich in beta-carotene, which reduces inflammation, acts as an antioxidant, prevents cancer, and boosts immunity, such as carrots, pumpkin, ripe papaya, pineapple, and ripe mango.

5. White/Brown color

Contains flavonoids that act as antioxidants, reduce cancer cell proliferation, and fight inflammation, including Chinese cabbage, mushrooms, radishes, job’s tears, bananas, mangosteen flesh, white-fleshed dragon fruit, and pears.

Dr. Kamol Chaisit, President of the Nutrition and Integrative Herbal Association, recommended anti-inflammatory foods that can detoxify the lungs as follows.

1. Anti-inflammatory herbs include

• Turmeric, which contains "Curcumin" that effectively reduces toxins and inflammation in the lungs.
• Oregano leaves contain "Carvacrol," which reduces inflammation and detoxifies the respiratory system; they can be brewed as tea.

2. Orange-yellow vegetables and fruits

• Contain "Carotenoids" that protect against mutations in lung tissue and lung cancer, such as pumpkin, carrot, ripe Nam Dok Mai mango, and ripe papaya.
• It is recommended to alternate consumption, for example, half a cup of pumpkin one day and one carrot the next.

3. Broccoli

• Contains "Sulforaphane," which helps directly detoxify PM 2.5 dust from the lungs; consumption of 200 grams or more daily is advised.

Additionally, it is recommended to consume at least 400 grams of vegetables and fruits daily, combined with self-protection against PM 2.5 dust by wearing masks to prevent toxins and boost immunity. Minimizing outdoor activities reduces inhalation of toxic dust, and installing air purifiers at home is also advisable.