Air pollution remains one of the world’s most serious environmental health challenges, impacting over 90 percent of the global population, according to the World Health Organization (WHO).
Now, new research presented at the European Respiratory Society Congress in Amsterdam suggests that a fruit-rich diet could help protect the lungs, particularly among women, from pollution-related damage.
Why Air Pollution Damages Lung Function
Fine particulate matter, known as PM2.5, refers to microscopic particles measuring 2.5 micrometres or smaller. These particles, often emitted by vehicles, industrial processes, and burning fuels, can penetrate deep into the lungs.
Once inhaled, PM2.5 triggers oxidative stress and inflammation, both of which harm lung cells and reduce respiratory efficiency. Over time, this damage may lead to chronic respiratory diseases, such as asthma, bronchitis, and even lung cancer.
How a Fruit-Rich Diet Helps
Fruits are rich in antioxidants and anti-inflammatory compounds that may counteract the oxidative damage caused by pollutants. To investigate this link, researchers studied nearly 200,000 participants from the UK Biobank, analysing their diet, lung function, and exposure to PM2.5.
They also considered factors like age, height, smoking status, and socioeconomic background to ensure accurate results.
Key Findings: Fruit Intake Protects Women’s Lungs
The study revealed that women who consumed more fruit had significantly better resistance to pollution-related lung decline.
For every 5 micrograms per cubic metre increase in PM2.5 exposure:
- Women with low fruit intake lost about 78.1 ml of lung function.
- Women with high fruit intake lost only 57.5 ml.
This shows that regular fruit consumption helps reduce the negative impact of polluted air on respiratory health, especially among women.
Why Are Women More Protected?
Interestingly, the protective effect appeared stronger in women than in men. Researchers noted that women generally eat more fruit than men, which may partly explain this difference.
However, they also suggested that biological and hormonal factors could influence how women’s bodies respond to antioxidants, offering enhanced protection against pollution-induced lung stress.
Antioxidants: The Secret Weapon Against Air Pollution
Fruits such as citrus, apples, and berries contain high levels of vitamin C, flavonoids, and polyphenols — powerful antioxidants that neutralise harmful free radicals from air pollutants.
These compounds also help reduce inflammation in lung tissues, supporting better airflow and respiratory capacity. Over time, maintaining a fruit-rich diet could slow the natural decline in lung function caused by age and environmental exposure.
Q&A: Fruit Diet and Lung Health
Q1: Can men also benefit from eating more fruit?
Yes. Although the study focused on women, men are also likely to experience improved lung protection with higher fruit intake.
Q2: Which fruits are most beneficial?
Fruits rich in antioxidants — such as berries, oranges, apples, and kiwi — are particularly effective. However, eating a variety of fruits ensures broader protection.
Q3: Can diet replace air pollution control measures?
No. While a healthy diet helps reduce damage, strong environmental policies remain the most effective way to protect lung health.
FAQs
1. What is PM2.5 and why is it dangerous?
PM2.5 particles are fine pollutants small enough to penetrate deep into the lungs, damaging tissues and reducing breathing capacity.
2. How was lung function measured in the study?
Researchers used FEV1 (Forced Expiratory Volume in one second) — a clinical test that measures how much air a person can exhale forcefully.
3. Why did the study focus more on fruit than vegetables?
Fruit intake showed a stronger association with lung protection, though vegetables and whole grains were also found to contribute positively.
4. Can fruit consumption fully prevent pollution-related diseases?
No. It can help reduce the risk but cannot completely prevent diseases caused by long-term exposure to polluted air.
Conclusion
This study highlights a powerful connection between nutrition and lung health. A fruit-rich diet may help reduce the harmful effects of air pollution, particularly in women exposed to high PM2.5 levels.
While diet alone cannot replace clean air policies, it can serve as a natural defense mechanism to maintain stronger lungs and better respiratory health.
Combining fruit consumption, regular exercise, smoking cessation, and environmental awareness can protect lung function and improve overall well-being for future generations.
Disclaimer:
The information provided in this article is for general informational purposes only and should not be considered medical advice. Always consult a qualified physician or healthcare professional before starting any new health practice, treatment, or following the tips mentioned here.
