What Foods Should Smokers Eat More of to Get All the Vitamins and Nutrients They Need?

Smokers often don't consider the nutrient deficiencies that smoking causes.

Smoking is a habit that causes serious negative effects on your health. Lung diseases, including lung cancer, are directly linked to smoking. Smokers' risks for heart disease and stroke are significantly higher than nonsmokers' risks. In addition to these longer-term effects, smokers get colds and the flu more often because of a depressed immune system. Smoking also causes other respiratory diseases and cancers in addition to osteoporosis and high cholesterol. While nutrition cannot reverse the effects of the chemicals found in cigarettes, it can help you replace some of the vitamins and minerals lost.

Smoking and Nutrition

Smokers tend to have poorer nutritional habits because they crave cigarettes around mealtimes. Cigarettes hinder the absorption of many vitamins and minerals into your body. Smoking can make your sense of taste weaker and suppress your appetite.

Vitamin C

Smokers have lower levels of vitamin C than nonsmokers. Vitamin C is a key antioxidant. The Office of Dietary Supplements recommends that an adult male should intake about 90 mg of vitamin C per day, and women need 75 mg. Smokers need an additional 35 mg of vitamin C per day. The U.S. Department of Agriculture reports that one medium-sized orange contains about 70 mg of vitamin C, and a half cup of cooked broccoli has 60 mg. Another option would be to take a supplement.

Antioxidant Rich Foods

Antioxidants boost your immune system and help the body ward off many diseases. Fruits and vegetables with bright colors tend to be high in antioxidants. Try berries, sweet potatoes, broccoli and tomatoes. Drinking green tea also increases antioxidant levels. However, eating and drinking antioxidant rich foods will not save you from the negative impact of smoking.

Weight Gain When Quitting

Many people fear gaining weight when they quit smoking. However, this occurs to people who turn to food instead of cigarettes. Through a healthy diet and portion control, weight gain is avoidable.

References

• EatRight Ontario: Smoking and Nutrition
• Net Doctor: Smoking and Nutrition
• "The Journal of the American Medical Association": How Much Vitamin C Do You Need?
• Office of Dietary Supplements: Vitamin C