1. No Substitutions
We all need to eat a healthful diet to get all the benefits from foods. There is no substitution for eating a healthful diet to get all the benefits derived from the synergy of food we eat. This becomes of utmost importance if you smoke or drink alcohol, which negatively affects your eating habits and intake. Healthful diets should include all the major food groups. These are whole-grain and enriched grain products, lean protein sources along with some meatless choices like beans and legumes, colorful fruits and vegetables, low-fat dairy products and healthy fats like olive oil or canola oil.
2. B Vitamins
Research has shown that inclusion of folic acid and other B vitamin-rich foods definitely helps smokers reduce their risk of lung cancer. Common food sources of folic acids are fortified cereals, enriched breads, rice and pasta, dried beans and peas, peanut butter, strawberries, orange juice and leafy greens. Synthetic B vitamin supplement to get the daily requirement can also be included to ensure adequate daily intake, especially if food intake on regular basis is variable.
3. Antioxidant-Rich Diet
Antioxidants gobble up free radicals. Free radicals are the harmful substances that initiate oxidative process to damage cells. Damaged cells are more prone to start the cancer-causing process in your body. Eating lots of colorful fruits and vegetables will provide all the necessary antioxidants that you will require to ward off the free radicals that we are all exposed to. If you are a smoker, the need to include all these becomes even more urgent since smoking augments the ill effects of free radicals. Look for fruits that are bright orange, red or yellow and vegetables that are green.
4. No Magic Pill
Can a supplement be used in place of all these fruits and vegetable intake? A big "No". Research has shown that taking supplements of beta carotene in bigger doses was actually harmful for smokers and increased their risk of lung cancer. Enjoy the foods for all their eating pleasures and get the health action as a bonus!
5. The Chef in You
With summer coming, all of us are gearing to have BBQ parties and that means grilled meats. This is fine; just remember to avoid cooking them at a very high temperature. High temperature grilling causes some unwanted chemicals which are linked to causing cancer. Instead, cook them well at a medium flame to kill all the necessary bacteria and enjoy them safely. Create recipes to include colorful fruits for desserts.
