- By Bornika Das
- Sun, 28 Dec 2025 06:11 PM (IST)
- Source:JND
Delhi's winter smog changes the city into a foggy nightmare where toxic particles penetrate lungs and bloodstreams, increase respiratory problems, and threaten health. As AQI levels rise to the very poor category, citizens choke on pollutants that further reduce immunity to diseases and inflame airways. This season's survival requires more than just masks-internal armour is crucial. Experts point to antioxidant-rich nuts and dry fruits, omega-3 fatty acids, and vitamins that detoxify and reduce inflammation and enhance lung health. Almonds neutralise free radicals, walnuts fight oxidative stress, and raisins hydrate and curb fatigue. Incorporating these superfoods shields your body from this smog siege.
In the thick of North India's smog-choked winters, Delhiites are under silent attack from deep-set PM2.5 particles that trigger asthma, heart strain, and fatigue. Nutritional gaps seem beyond conventional remedies. Here, nutrition becomes the last line of defence. In conversation with The Daily Jagran, Mr Gunjan Jain, President, NDFC(I), shares nuts and dry fruits that shield the body in Delhi’s winter.
Why Pollution Damages Immunity So Quickly
Air pollution exposes the body to microscopic particles that travel deep into the lungs and eventually enter the bloodstream. These particles trigger inflammation, irritate tissues, and weaken the immune response over time. Mr Gunjan Jain states, “This is why prolonged exposure to smog often leaves people drained, more prone to infections, or stuck with a persistent cough and blocked sinuses.”
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Cold weather only sharpens this vulnerability. The body uses more energy to stay warm, digestion slows, and natural immunity dips. Together, pollution and cold air create the perfect storm — unless the diet compensates with dense, protective nutrition
Why Nuts And Dry Fruits Work Better Than Most ‘Winter Remedies’
Nuts bring together healthy fats, antioxidants, protein and essential minerals -- the exact combination the body leans on during winter stress.
Mr Gunjan Jain states, “Almonds help reduce inflammation, while walnuts support cell repair and strengthen resilience.”
Cashews and macadamia nuts provide warmth and steady energy, helping reduce the fatigue that pollution often triggers.
Nuts And Dry Fruits (Image Credits: Canva)
Pistachios support circulation and stamina.
Makhanas (fox nuts) offer light, sustained nourishment through the day without weighing the stomach down.
Dry fruits add another layer of natural immunity-building.
Dates and figs offer iron and fibre, keeping energy stable even during low-oxygen winter days.
Mr Gunjan Jain says, “Raisins support blood health, while cranberries, blueberries, and prunes bring antioxidants that help the body fight the cellular damage caused by pollutants.”
Hazelnuts, rich in Vitamin E, contribute to skin and respiratory strength -- both commonly affected by smog.
Unlike sugary snacks or packaged “immunity boosters,” nuts and dry fruits release energy gradually, keep the body warm, and repair damage quietly and consistently.
A Small Habit With A Meaningful Winter Impact
Delhi’s smog may not disappear soon, but the body doesn’t have to surrender to it.
A handful of mixed nuts and dry fruits in the morning -- almonds, walnuts, pistachios, makhanas, dates, figs, raisins, cranberries, and another small serving in the evening can make winter feel far less harsh. Mr Gunjan Jain states, “The improvements show up subtly: fewer energy crashes, smoother digestion, more warmth, and steadier immunity.”
Pollution may rule Delhi’s winter, but your immunity doesn’t have to fall with it.
Choosing nuts and dry fruits daily gives the body exactly what it needs to stay resilient.
Some protections don’t come from filters or air purifiers -- they come from what we choose to eat.
