The risks involved in smoking are well publicised — cancer, heart disease, stroke, and lowered resistance to disease, including colds and flu. But what we know little about are the health problems from nutritional deficiencies caused by smoking.
Smokers typically have low levels of vital nutrients like Vitamins C and E, zinc, calcium, folate, and the omega-3 essential fatty acid. Making sure you get enough of these nutrients won’t make you immune to the effects of cigarette smoke, but it can help keep the damages to a minimum. Here is a list of essential nutrients and why a smoker must
load up on them:
Vitamin E: One smoking-related factor that raises the risk of heart attack is atherosclerosis, which is the hardening and narrowing of the arteries caused by deposits of LDL (bad) cholesterol. Cigarette smoke contributes to changes in dietary cholesterol that cause the cholesterol to stick to the artery walls. The anti-oxidant properties of Vitamin E help prevent cholesterol from doing that. Dietary sources of Vitamin E include sunflower seeds, almonds, olives and oil extracted from these foods. Leafy green vegetables like spinach also contain healthy amounts of Vitamin E.
Omega 3: A daily dose of omega-3 fatty acids can mitigate the damage caused from smoking. Omega-3 polyunsaturated fatty acid, commonly found in marine and plant oils, could help limit damage. Studies have assessed the effect of a four-week oral treatment with two grams daily of omega-3 fatty acids on arterial health of cigarette smokers. The results showed that short-term treatment with fish oil improves arterial stiffness and minimises the acute smoking-induced damage to arterial elasticity.
Vitamin C: Deficiency of Vitamin C is another problem for smokers. In terms of nutrition for smokers, getting more of this vitamin has two main benefits. Vitamin C is required for the full functioning of the body’s immune system. It also slows down the loss of Vitamin E from the body. Researchers at Oregon State University have discovered that taking 1,000 milligrams of Vitamin C a day could cut the rate at which smokers lose one form of Vitamin E by up to 45 per cent. As an additional benefit, it also helps prevent receding gums.
Green tea: Numerous studies have shown that green tea can help reduce cancer and cardiovascular risk. It can boost your immune system by fighting free radicals too. Cigarette smokers who drink up to six cups of green tea daily suffer 40 to 50 per cent less damage from the toxins caused by cigarette smoke.
Is bad breath an effect of cigarette smoking? No problem. Drink green tea to keep your breath smelling fresh.
Although it is not well known, smoking also speeds up the loss of bone mass that occurs as a woman ages. This means women who smoke are at greater risk for osteoporosis, a condition characterised by weak, brittle bones. While eating a balanced diet won’t completely stop smoking-related loss of bone mass, it can slow it down. For healthy bones, make sure you are getting enough calcium, magnesium, and Vitamin D. Cut down on cookies and soda which contain levels of phosphorus high enough to interfere with other nutrients. Women trying conceive are often advised to take folate supplements to prevent birth defects.
Water: It helps flush the nicotine and other chemicals from your body and therefore, drinking water in sufficient quantities is a must for every smoker. Drinking lots of water also helps you reduce the desire to smoke.
(The contributor is chairperson at Omega 3 Council of India.)