How Nutrient Rich Foods Can Help Repair Damage Done By Smoking
If you have recently quit smoking, or if you are getting ready to embark on a smoking cessation program – congratulations! You have taken the first steps to improved health and a longer, happier life.
Years of smoking can take quite a toll on your physiology and appearance. Among other things, excessive smoking causes the production of harmful free radicals in the body. According to scientists;
Free radicals damage contributes to the etiology of many chronic health problems such as cardiovascular and inflammatory disease, cataract, and cancer. Antioxidants prevent free radical induced tissue damage by preventing the formation of radicals, scavenging them, or by promoting their decomposition.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/
Although it is better never to have created an overabundance of free radicals by smoking, it may be possible to reverse some of the free radical damage with whole foods or whole food supplements containing high-quality vitamins, minerals, amino acids, antioxidants etc. Antioxidants in particular found in many vitamin compounds can help detoxify and reduce free radical activity.
Vitamin C is an antioxidant that everyone needs to stay healthy, but smokers have a special need for this compound. Smoking depletes the body of ascorbic acid, so a smoker will need up to three times more Vitamin C than the average non-smoker. Vitamin C also helps your body absorb iron, which means more oxygen in your blood stream.
Smoking can cause bone loss at an accelerated rate. Calcium is one of the minerals that works to prevent bone loss, but did you know Vitamin C improves your ability to absorb and use calcium?
Top 8 Vitamin C rich foods
1) Oranges
2) Red peppers
3) Kale
4) Brussels sprouts
5) Broccoli
6) Strawberries
7) Grapefruit
8) Guava
Folate is another important vitamin compound, especially for smokers. Folate is part of the B vitamin family, and is crucial for lung health. Studies have shown that increasing folic acid intake can reduce symptoms of bronchitis, COPD and other lung-related maladies.
Top 10 Folate Rich Foods
1) Garbanzo beans (chickpeas)
2) Liver
3) Pinto beans
4) Lentils
5) Spinach
6) Asparagus
7) Avocado
8) Beets
9) Black eyed peas
10) Broccoli
Smoking also depletes the body’s Vitamin E supply. Vitamin E is a powerful antioxidant that offers protection from dangerous free radicals and can help the body rebuild. In lung tissue, vitamin E is one of the first lines of defense against the free radicals generated by cigarette smoke.
In fact, research even indicates that Vitamin E can reduce the risk of heart attack and stroke.
Top 10 Vitamin E Rich Foods
1) Almonds
2) Spinach
3) Sweet Potato
4) Avocado
5) Wheat germ
6) Sunflower seeds
7) Palm Oil
8) Butternut squash
9) Trout
10) Olive oil
*STATEMENTS ABOUT ANY PRODUCTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. PER FDA RESTRICTIONS, NO PRODUCTS REFERENCED ON THIS SITE ARE INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.
Sources:
https://www.ncbi.nlm.nih.gov/pubmed/20199994
http://www.webmd.com/osteoporosis/smoking-and-osteoporosis#1
http://oregonstate.edu/ua/ncs/archives/2005/apr/vitamin-e-loss-through-smoking-increases-health-risks
To Your Great Health!
More Thoughts from Mellisa
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