Delhi Smog & Your Diet: Add a Handful of Nuts & Dry Fruits to Build Everyday Immunity
Every winter, Delhi’s skies turn hazy. The Air Quality Index (AQI) spikes. Fine particulate matter – PM 2.5 – penetrates deep into lungs and triggers inflammation. While wearing masks and using air purifiers helps, your diet can also play a powerful role. Building everyday resilience against pollution starts with what you eat.
The Pollution-Health Connection
Research shows that high levels of PM 2.5 are linked to reduced lung function, respiratory infections, and even autoimmune disorders. A landmark Indian study found that antioxidant-rich nutrients helped lower the risk of pollution-related health damages.
More recently, a large study presented at the European Respiratory Society Congress found that people with higher fruit intake experienced smaller losses in lung function from air pollution.
In simpler words: Diet + pollution matter together.
Why Nuts & Dry Fruits Make Sense During Smog Season
Nuts and dry fruits are nutritional powerhouses. They’re packed with healthy fats, dietary fibre, vitamins, minerals, and antioxidants – all key for immune strength and guarding against oxidative stress.
Let’s look at some specific foods and how they help:
- Walnuts: Rich in omega-3 fatty acids, they help reduce inflammation and support lung health. A Delhi nutritionist suggested that daily walnuts can aid the body in coping with pollution-related stress.
- Almonds & Cashews: These contain Vitamin E, healthy fats, and antioxidants. A study found that almonds and other nuts help fight oxidative stress and support immunity.
- Raisins & Dates: Dry fruits like raisins are rich in polyphenols – plant compounds that fight oxidative damage.
- Makhana (Fox Nut): While less studied than some nuts, makhana is increasingly recognised for its nutrient density and suitability for Indian diets.
- General benefit: Regular nut & dry fruit consumption has been linked to stronger metabolism, better body-weight regulation, and improved overall diet quality.
How to Use This Insight: Practical Tips for Delhi Residents
- One handful a day (~30 g) is a good starting point. Many guidelines point to ~30 g of nuts most days as beneficial.
- Mix it up: Combine almonds, walnuts, pistachios, raisins, and dates to cover a wide nutrient base.
- Timing matters: Have nuts as a mid-morning or afternoon snack — when air quality dips, your body will be better fortified.
- Pair & balance: Combine dry fruits with fresh fruit/vegetables high in Vitamin C (e.g., guava, amla) – enhancing antioxidant support.
- Stay consistent: Nutritious snacks aren’t a one-day fix. When pollution peaks (winter, post-Diwali), daily habit helps build resilience.
How NDFC(I) Supports This Mission
At NDFC(I), our vision is simple – to make nuts and dry fruits a part of every Indian diet.
We believe that better nutrition isn’t a privilege, it’s a right. When families across India include a handful of nuts and dry fruits in their daily diet, it not only builds stronger immunity and health resilience but also strengthens the entire value chain that connects farms, MSMEs, and households.
Our approach bridges three levels of impact:
- For Consumers: Making nutrient-dense nuts and dry fruits accessible and affordable to every Indian family – from urban centres to rural communities – through awareness campaigns, affordability advocacy (like GST rationalisation) and nutrition education.
- For Farmers & MSMEs: Encouraging local cultivation, responsible sourcing, and value addition that sustains rural livelihoods while ensuring quality and safety for consumers.
- For the Nation: Promoting food habits that contribute to public health, lower lifestyle disease risks, and reduce the overall healthcare burden linked to pollution and poor diet.
Together, these efforts make every handful of nuts not just a source of energy – but a small, daily step towards a healthier, more resilient India.
Delhi’s smog won’t simply vanish overnight. But while policy action, cleaner fuels, and better filters do their job, your plate can deliver defence too. A daily handful of nuts and dry fruits is a small habit – yet it supports lungs, immunity, and overall resilience.
“In the smog season, choose smart. Choose nutrition. Every handful counts.”