Cigarette smoking can affect every organ in your body, particularly your lungs. It also can affect the nutrients circulating in your blood, depleting your body of vitamins and minerals it needs to fight inflammation and perform daily functions. If you smoke, taking in more of certain nutrients may be necessary to maintain good health.
Oxidative Stress
When you smoke, your body creates substances called free radicals that have an unpaired electron. These molecules start to circulate in your body, taking electrons from other substances needed for your health, including lipids, proteins and nucleic acids needed to make new cells. The action of free radicals can lead to cell mutations, which are associated with a number of harmful effects, including cancer, heart disease and diabetes.
Antioxidants
Antioxidants are free-radical fighters in the body that you can take in to minimize the effects of smoking. Examples include vitamin E and vitamin C. Vitamin E is considered one of the first lines of defense against free radicals because it is found in your lung tissue. The presence of vitamin C can help to regenerate vitamin E in the body. However, smoking also depletes the body of vitamin C. Smoking is associated with a particularly decreased level of vitamin C -- and the more you smoke, the less vitamin C you have.
Effects
The depletion of vitamins like C and E can be extremely harmful because these are needed to fight other toxins and inflammation in the body, such as damage from the sun's radiation or environmental pollutants. Your body also needs these vitamins to maintain healthy cells and tissues. Without enough vitamins, your body cannot function at its best.
Solutions
The best solution to preventing vitamin depletion caused by smoking is to quit smoking. Talk to your physician about medication to help you quit smoking or join a smoking cessation support group to increase your chances of quitting successfully. If you are having trouble quitting successfully, increase your intake of antioxidant-containing foods. Examples include colorful fruits and vegetables like oranges, bell peppers, carrots and eggplant. Dr. Jeni Worden of the NetDoctor website recommends that smokers increase their vitamin C intake by taking a supplement of at least 2,000 mg per day. You may also wish to take a multivitamin supplement to increase your overall intake of many essential vitamins, including vitamin E. Consult your doctor about which vitamin supplement would be best for you.
References
- American Lung Association: Smoking; 2011
- Linus Pauling Institute: Vitamin C; Jane Higdon, Ph.D.; November 2009
- Medical News Today: Vitamin E Loss Through Smoking Increases Health Risks; April 2005
- Net Doctor: Smoking and Nutrition; Dr. Jeni Worden; October 2011
- Colorado State University: Free Radicals; R. Bowen; August 2003
