Eating more fruit may offer meaningful protection for the lungs against the harmful impact of air pollution, according to emerging scientific research. A growing body of evidence suggests that fruits—rich in antioxidants, vitamins, polyphenols, and anti-inflammatory compounds—can help counteract the cellular damage caused by inhaling polluted air, particularly in urban environments with high levels of particulate matter.

Researchers explain that many fruits contain powerful antioxidants such as vitamin C, vitamin E, beta-carotene, and flavonoids. These nutrients help neutralize oxidative stress, a biological process triggered when the lungs are exposed to air pollutants like PM2.5, nitrogen dioxide, and ozone. Oxidative stress is known to contribute to inflammation, reduced lung capacity, and a higher risk of chronic respiratory diseases, including asthma and COPD. By reducing this stress, fruits may help preserve the integrity of lung tissue and support more efficient respiratory function.

The study also revealed that individuals who consume fruit regularly—especially citrus fruits, apples, berries, and grapes—tend to show stronger lung function over time compared to those with low fruit intake. This aligns with previous findings from the European Respiratory Journal, which reported that diets high in fruits and vegetables are associated with slower lung function decline in adults. Similarly, data from the Harvard T.H. Chan School of Public Health shows that flavonoid-rich foods may reduce inflammation and improve respiratory resilience in areas with high pollution.

While fruit consumption cannot eliminate the health risks associated with polluted air, researchers emphasize that it serves as a simple, accessible, and beneficial dietary strategy. For people living in cities with chronic air quality issues, incorporating more fruit into daily meals may offer an additional layer of protection alongside other preventive measures such as wearing masks, using air purifiers, and avoiding outdoor exercise during high-pollution hours.

Overall, the findings underscore the potential of fruit-rich diets to support lung health, reduce inflammation, and mitigate some of the long-term respiratory effects of polluted air—making fruit an easy yet impactful choice for maintaining health in challenging environments.