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Do you know that the level of vitamin C in the blood of smokers is as much as 60 percent lower than in non-smokers, and that pollutants from the smoke destroy B vitamins? Find out which foods are richest with them and when it is best taken as dietary supplements.
In addition to reduced energy intake, increased hydration, avoiding frequent sweet snacks and adequate physical activity, nutritional recommendations place emphasis on the intake of certain vitamins and minerals that are, both for active smokers and for abstainers, very important. Smoking reduces the utilization of certain nutrients (eg, one smoked cigarette cancels the effect of 25-100 mg of vitamin C), and increases the circulating levels of harmful oxidation products.
Furthermore, the level of vitamin C in the blood of smokers, is even 60 percent less than the level of Vitamin C in non-smokers. Generally, tobacco smoke is a known antioxidant ”thief”, even with passive smoking. Therefore, the brunt is on the excessive amount of antioxidant intake, of which vitamin C, vitamin E and vitamin A as well as zinc, selenium and magnesium stand out.
Vitamin C in synergy (joint action) with vitamin E will give the best results. Vitamin C can be found in abundance in fresh fruits and vegetables, such as citrus, cranberries and fresh peppers and kohlrabi, while vitamin E is extremely present in nuts; hazelnuts, walnuts, almonds, and vegetable oils.
Food rich with vitamin A consume with a little bit of oil
Another important antioxidant is vitamin A, which is recommended to be taken in the form of a natural beta-carotene that is a provitamin to vitamin A, since the synthetic beta-carotene at a dose higher than 20 mg may even have adverse effects in smokers.
Good sources of beta-carotene are carrots, dark green leafy vegetables, orange fruits (melon, apricot), and it is important to note that its absorption is better in the presence of fatty components, so carrots or chard are always better to eat with a little oil.
Another vitamin trio may be useful to former smokers. These are the vitamins B6, B12 and folic acid. These three B vitamins lower the elevated homocysteine levels – a risk factor for cardiovascular disease.
It has been proven that the harmful components of cigarette smoke entering the reaction with folic acid and vitamin B 12, make them biologically inactive. This makes their task of regulating homocysteine levels very difficult and therefore the need for the above B vitamins is particularly conspicuous in smokers, ex-smokers and passive smokers. The best sources of these vitamins are liver, animal products and green leafy vegetables.
Magnesium and selenium
When it comes to minerals, antioxidant properties can be found in magnesium that is an ingredient of over 300 enzymes, and in food it is found in waters rich in magnesium and green pigment of plants. Although many foods contain magnesium (soybeans, leafy green vegetables, seeds, nuts, almonds, bananas, cereals, brown rice), the recommended daily intake of magnesium, around 300 mg, often cannot be met from food.
Selenium is also an essential mineral for all individuals exposed to tobacco smoke, and for former smokers who want to improve their health status. It has antioxidant effect, and it is often under-represented in the diet. It is believed that an adequate level of selenium in the blood can protect against malignant and cardiovascular diseases.
Brazil nuts are particularly rich in selenium, and other good sources are yeast and seafood, however, it is usually recommended to take supplementation at a dose of 200 mcg.
Enjoy fruits and vegetables with bright colors!
Considering a fact that in order to maintain optimal body weight of smokers, diet should be enriched with fruits and vegetables, antioxidant intake should not be a problem.
The rich, natural source of necessary nutrients as fruits and vegetables bright colors, like plums, strawberries, citrus fruits, kiwi, currants, blueberries, blackberries, raspberries, briar, peppers, tomatoes, carrots, broccoli, and all dark green leafy vegetables.
In addition to a varied diet, taking a multivitamin composition may also be useful, to meet the increased needs of ex-smokers for vitamins and minerals.