AQI worsens post Diwali: 7 herbs and spices that may help

Air-borne pollut​ants trigger harmful processes through inflammation and oxidative stress in the respiratory system. Peer-reviewed studies suggest that antioxidants can reduce such inflammatory responses and offer a protective effect to the lungs.
With air quality worsening in many regions of India post Diwali, the need for precautionary measures has also increased. Air pollution is an environmental as well as health crisis and prolonged exposure can lead to severe respiratory issues. While conventional measures like wearing masks or limiting exposure are essential, natural remedies can help combat the potential harm from airborne pollutants.

Below we mention 7 research backed herbs and spices that are rich in antioxidant and anti-inflammatory properties, and may offer complementary protection against air pollution-induced damage. The best part is many of these items are most likely available in your kitchen.

It is important to note that these remedies do not guarantee full-fledged protection from the harmful effects of pollution. These are complementary measures that are only effective when basic safety measures are followed.

Turmeric’s active compounds called curcuminoids show anti-inflammatory and antioxidant effects. Experimental studies suggest turmeric extract can alleviate airway inflammation via oxidative stress.
Turmeric can be easily incorporated into an everyday diet. It can be added in dal, khichdi and even with milk or water.

​NIH study found that the main constituent of clove called eugenol, reduced lung inflammation and improved lung mechanism. This antioxidative capacity can be complementarily used to maintain lung health.
Add clove to herbal decoction, dal and curry. Avoid excess due to strong flavour.

​Trials specific to air pollution are limited, but evidence supports antioxidant and anti-inflammatory actions of tulsi. This easily available herb has traditionally been used as a remedy for cough and respiratory irritation.
Consume tulsi kadha once or twice a day to obtain benefits.

Thyme extracts and essential oil have demonstrated medicinal properties, including reducing inflammation and supporting respiratory health.
Thyme can be brewed to prepare tea, or dried thyme can be added to roasted vegetables and soups. Thyme steam inhalation can also be incorporated.

A research review suggests “piperine” from black pepper demonstrates anti-inflammatory and antioxidant activity and has shown protection against cigarette smoke–induced lung inflammation.
Crack black pepper or sprinkle powder on salads, stir fried vegetables or simply prepare tea with ginger.

Ginger exhibits anti-inflammatory and antioxidative actions and has been explored in respiratory contexts, including experimental asthma. Systematic reviews of clinical trials also report improvements in inflammatory and oxidative stress markers with ginger supplementation
One can chew fresh ginger or prepare tea using it fresh or in powdered form.

Many researches strengthen the scientific basis for garlic’s protective effects on the lungs. A 2024 study published in Aging found that garlic oil supplementation significantly reduced acute lung injury. The study also revealed that garlic’s sulfur compounds help generate hydrogen sulfide, a molecule that plays a crucial role in reducing inflammation and oxidative stress in lung tissue.
Raw crush garlic in chutneys or add tadka in curry or dal. Avoid consumption if on blood thinning medications.

The above herbs and dietary tips are meant to support lung health and do not replace medical treatment. People with chronic respiratory issues, allergies, or on specific medications should consult a healthcare professional before making major dietary changes.