Smokers Requirements of Antioxidants

Smoking negatively affects our physical health. It increases the risk of diseases and leads to high levels of free radicals in the body; these are cancer and heart, disease-causing agents. 

To fight free radicals and eliminate their negative impacts on smokers’ health, a diet rich in antioxidants is recommended to compensate for some of the damage caused by smoking. It will not prevent health problems caused due to smoking but it may delay the acceleration of the disease. 

What are antioxidants?

Antioxidants are nutrients mainly found in fruits, vegetables, and healthy oils, and are important in protecting cells, and preventing various diseases; they inhibit the oxidation process in the body that accelerates aging and cause diseases. Antioxidants fight and neutralize free radicals in organs. 

Why do smokers need more antioxidants?

Smoking increases the production of free radicals which increases the risk of cancer, heart disease, and stroke while speeding up the aging process and weakening the bones. 

Where to find antioxidants (antioxidants-rich food)?

The best way to increase antioxidants for smokers is through a healthy and well-balanced diet. The richest sources of antioxidants are brightly colored fruits and vegetables including: 

• Beets
• Grapes 
• Prunes 
• Berries 
• Cantaloupes 
• Squash 
• Apricots 
• Pumpkins 
• Mangoes 
• Watermelons 
• Guavas 
• Bananas 
• Oranges 
• Grapefruits 
• Green leafy vegetables (spinach and cabbage)

The following vitamins support the healing process for smokers:

• Vitamin A is an antioxidant and is found in sweet potatoes, carrots, and milk. 
• Vitamin C is abundant in many fruits and vegetables including strawberries, oranges, tomatoes, and green peppers. 
• Vitamin E is found in nuts, seeds, wheat germ, healthy oils, soybeans, mangoes, broccoli, garlic, onions, and cruciferous vegetables.

What about passive smoking?

Passive smokers are people who live with smokers or are in their company. This causes them to breathe the smoke. With more exposure to tobacco, their risk for cancer, heart disease, and stroke will increase. Therefore, smokers are advised not to smoke in enclosed areas with other people such as in living rooms or dining rooms. Additionally, active and passive smokers are advised to follow the below nutritional guidelines to reduce their risks for cancer, stroke, and heart diseases.

Other nutritional guidelines

• While smokers have a high risk of developing heart disease, stroke, and cancer, overweight and obese smokers are at a higher risk. It is recommended that they maintain their body weight within a normal range. 
• Smokers are encouraged to practice regular physical activity to boost their cardiac system with oxygen which improves their cardiac functions and respiratory muscles. 
• It is recommended to reduce salt intake in addition to saturated fats (butter, full cream dairy products, and animal fat) and limit trans-fats (ghee, shortening) that are mostly found in pastries, crackers, and fast food. 
• Limit excessive intake of caffeine and drink green tea as it is rich in antioxidants. 
• Consume a minimum of 2-3 servings of oily fish such as salmon, tuna, and sardines per week to nourish the body with Omega-3 fatty acids. 
• Reduce frying and replace it with baking, steaming, and grilling. 
• Increase intake of fiber-rich foods such as fruits, vegetables, whole grains, legumes, and cereals. 
• Trim visible fats from meat and remove poultry skin. 
• Choose low-fat or non-fat dairy products.