Air pollution now affects nearly the entire global population, with most people breathing air that exceeds recommended safety standards. Fine particles from vehicles, industry, and fires can penetrate deep into the lungs, causing oxidative stress and long-term damage to respiratory health.

New research based on data from roughly 200,000 participants in a large United Kingdom health database suggests that diet may help counter some of this harm. The study found that people who consumed more fruit had better lung function, even when exposed to similar levels of air pollution. Among women, higher fruit intake was also linked to better maintenance of lung capacity over time.

Fruits appear to offer protection because they are rich in antioxidants and anti-inflammatory compounds such as vitamin C, flavonoids, and carotenoids. These nutrients help neutralize cellular damage caused by pollution-related oxidative stress. Researchers recommend eating at least four servings of fruit daily, choosing a variety of colors, pairing fruit with healthy fats like nuts or avocado to improve nutrient absorption, and not avoiding frozen options, which retain high nutritional value.