It's common knowledge that the nicotine in cigarettes acts as an appetite suppressant. In fact, some women admit they started smoking to lose weight, according to a study from the the University of Michigan. The study, published in the November 2007 issue of "Science Daily," found that when women quit smoking, they might gain weight. As a general rule, one out of four women who stop smoking will gain 5 lbs or less, and another two of that four will gain between 5 and 15 lbs.
Nutrient Deficiencies
Cigarette smokers are more likely to have nutrient deficiencies. Smokers are commonly deficient in calcium, folate and vitamin E, according to the Beth Israel Deaconess Medical Center. It's unclear whether the nutrient deficiencies stem from the cigarettes or other factors, including that the average smoker's diet is not as healthy as nonsmokers. Soy and dairy products are rich in calcium; lentils and romaine lettuce are rich in folate; sunflower seeds and almonds are rich in vitamin E.
Multivitamins and Vegetables
If you smoke, taking a multivitamin daily may lower your risk of developing lung cancer, according to a study by the University of New Mexico and published in the January 15, 2010 issue of the journal "Cancer Research." The researchers theorize the micronutrients in multivitamins could be the key. They may reduce a process that causes cells to mutate into cancer in response to cigarette smoking. A multivitamin for cigarette smokers should contain sufficient amounts of vitamin C, carotenoids and leutien, along with folic acid and vitamins A and K.
Green Tea
Adding green tea to your diet could counteract the effects of cigarette smoking, according to a study from the Chung Shan Medical University in Taiwan and presented at the January 2010 meeting of the AACR-IASLC Joint Conference on Molecular Origins of Lung Cancer. In the study, 170 participants with lung cancer and 340 healthy participants filled out questionnaires about smoking habits, green tea consumption and other factors. Smoking participants who did not drink green tea had a 13 percent increased risk of lung cancer compared to those who drank at least one cup of green tea per day.
Beta-Carotene
Smokers should avoid adding high doses of beta-carotene to their diet, according to a large Finnish study called Beta-Carotene Cancer Prevention published in the January 2010 issue of "Cancer Research." The study found that cigarette-smoking subjects taking a 20 mg dose of beta-carotene per day were 18 percent more likely to develop lung cancer. In addition, the study revealed that smokers with heart problems who took beta-carotene had a higher risk of dying from a heart attack.
References
- "Science Daily"; Is Fear of Gaining Weight Keeping Many Women From Trying to Quit Smoking?; November 2007
- "Science Daily"; Green Tea Could Modify the Effect of Cigarette Smoking On Lung Cancer Risk; January 13, 2010
- Beth Israel Deaconess Medical Center; Nutrition for Cigarette Smokers; February 2011
- "Cancer Research"; Multivitamins, Folate, and Green Vegetables Protect against Gene Promoter Methylation in the Aerodigestive Tract of Smokers; C.A Stidley, et al.; January 15, 2010
