More than 400,000 people die every year from smoking, the Centers for Disease Control and Prevention reports. Smoking tobacco significantly increases your risk of lung cancer and heart disease. If you smoke, there are certain special dietary considerations to consider to help improve your health and reduce your risk of chronic disease.
Vitamin C
Vitamin C is a powerful natural antioxidant. Antioxidants are compounds found in plant foods that combat compounds known as oxidants. Oxidants damage your body's healthy cells, promoting damage and precancerous cell formation. Tobacco smoke creates oxidation in the lungs. According to the University of Maryland Medical Center, smokers require extra vitamin C to effectively combat oxidants. Smoker's should aim for at least 125 mg of vitamin C per day -- and possibly more. Vitamin C-rich foods include orange juice, kale, broccoli, raspberries and bananas.
Omega-3 Fats
Omega-3 fats are anti-inflammatory fats found in seafood, vegetables, soybeans, nuts and seeds. Omega-3 fats can help reduce the risk of developing macular degeneration. MD is a form of blindness that smokers are at double the risk of developing, compared to non-smokers, according to the June 2006 "Archives of Ophthalmology." In this study, smokers that consumed omega-3 fats regularly had a significantly lower MD risk when compared to smokers that didn't typically consume omega-3 fats. Aim for two or more servings of fish per week to reduce MD risk.
Calcium and Vitamin D
Calcium and vitamin D are especially important for bone health. The February 1999 "Journal of Bone Mineral Density" states that smokers don't absorb calcium effectively and tend to have low bone mineral density. Consuming a diet rich in calcium and vitamin D can help compensate for poor calcium absorption and promote overall bone health. Opt to include at least three servings of dairy products into your daily diet.
Dark-colored Vegetables
Dark-colored vegetables, like eggplant, are rich in antioxidants. Smokers that consume a variety of dark-colored vegetables have lower lung cancer rates than smokers that don't consume veggies regularly, according to a 2010 study published in "Cancer Epidemiology, Biomarkers & Prevention." Eating a variety of vegetables provides your body with a number of different antioxidants -- each of which performs a slightly different function in the body. Harvard University recommends a daily intake of nine fruit and vegetable servings per day. However, the aforementioned "Cancer Epidemiology, Biomarkers & Prevention" research found that variety was as important as total vegetable intake. Other healthy dark-colored vegetables include spinach, blueberries and red bell peppers.
References
- Centers for Disease Control and Prevention: Health Effects of Cigarette Smoking
- University of Maryland Medical Center: Vitamin C
- "Archives of Ophthalmology"; Cigarette smoking, fish consumption, omega-3 fatty acid intake, and associations with age-related macular degeneration: the US Twin Study of Age-Related Macular Degeneration; JM Seddon et al.; July 2006
- "Journal of Bone Mineral Density" ; Smoking increases bone loss and decreases intestinal calcium absorption; EA Krall; February 1999
- Science Daily: Diverse Diet of Veggies May Decrease Lung Cancer Risk
- Harvard University: Vegetables and Fruits: Get Plenty Every Day
