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Best Diet for smokers and who quit

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Best Diet for smokers and who quit

Three common questions smokers ask me about food and smoking are:

(1) As a dietitian, can food compensate for the health damage caused by smoking?

(2) What should I eat if we smoke?

(3) If I stop, what type of Best Diet for smokers and who quit is most beneficial in stopping fat growth?

Can diet compensate for smoking?

No matter how nutritious the diet is; the meal plan does not neutralize the health damage caused by chemicals in tobacco smoke; many of these are carcinogens. On average, you double your risk of heart attack and are five times more likely to have a stroke than nonsmokers if you smoke 20 cigarettes a day. One day, you are five times more likely to suffer sudden cardiac death with 40 cigarettes. Smoking can also cause cancerous tumors.
So even before considering the appropriate type for cigarette smokers, my main advice is: quit smoking today!

What should I eat if I smoke?

For those who smoke, daily nutrition is crucial. Your body needs additional nutrients that can damage the heart and respiratory functions. If you smoke 5 cigarettes a day, you have higher nutritional requirements since there is a risk of high blood pressure, atherosclerosis, emphysema and many types of cancer. As mentioned above, a healthy diet does not prevent these health conditions, but delays their development.


 Increased importance of antioxidants  

Tobacco smoke increases the levels of free radicals (carcinogens) in the human anatomy and requires protective antioxidants that can neutralize them. The main antioxidants are the antioxidants of vitamin C and vitamin E (which combine well with the mineral selenium). Phytochemicals such as bioflavonoids and carotenoids (for example, beta carotene) are rich in antioxidants. Best Diet for smokers and who quit

Man holding lit and smoking cigarette between fingers and working on a laptop computer Best Diet for smokers and who quit

 How to increase your antioxidant intake  

The following tips are helpful tips for a minimal diet.

– Eat 3-5 servings daily of dark green, dark red, yellow, and orange vegetables.

– Eat 3-5 daily servings of red, yellow, orange, or green fruit.

– Change from coffee to tea, ideally green tea.

– Take 2 teaspoons of wheat oil (rich in vitamin E) and 6 Brazil nuts (selenium) per day.

[Note: Serve about 1 medium fresh fruit or 1/2 cup chopped]

 Special sign of vitamin C increase  

It is estimated that a tobacco cigarette robs the body of 25 mg of vitamin C. Therefore, smokers really need a large amount of this vitamin to keep the minimum levels high in antioxidants. In practice, this requirement can only be met by taking supplements. As a general guideline, I recommend taking 1 gram of supplement C supplements per day. Choose a “wait time” brand that contains at least 100 mg of bioflavonoids. Best Diet for smokers and who quit

 The best food sources of vitamin C  

Fruits, such as: black currants, papaya, guava, melon, elderberry, kiwi, mango, orange, strawberry.

Fruit juices: blueberry, grapefruit, lemon, orange.

For example, vegetables: red peppers, green peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes.

 Protective carotenoids  

Carotenoids are pigments found in plants. All carotenoids are antioxidants; simple beta carotene is a perfect example of this. It is found in green plants (for example, spinach), as well as orange and yellow plants such as carrots, sweet potatoes, and watermelons. Clinical trials suggest that beta carotene may reduce certain symptoms when ingested in the diet, not supplements.

[Warning: For reasons that are not yet clear, beta-carotene drugs actually increase the risk of disease (for example, lung cancer lung tumors). Therefore, you should take beta-carotene only from the diet.]

 How to increase the interaction of carotenoids  

Use the following instructions to guide the minimum diet.

Eat 4 servings of dark green, yellow, or red vegetables daily, including: carrots, sweet corn, zucchini, spinach, and sweet potatoes.

Eat 4 ounces of tomatoes daily in sauce or chopped.

Eat 3 servings of colorful fruits daily, including: watermelon, orange, strawberry, mango, cherries.

 Protective Bras  

Based on diagnostic data, smokers are less likely to develop cancer (eg, breast, colorectal, lung, lung, pancreas, stomach, and prostate). Since all of these cancers are free radical-initiated, it follows that bras can help prevent other problems that can be triggered by free radicals accelerated by cigarette smoking, for example: cataracts, emphysema, asthma, and age spots.

Brassicas include: broccoli, Brussels sprouts, cabbage (all kinds), cauliflower, watercress, horseradish, kale, kohlrabi, mustard, radish, chamois, turnip, watercress.

 Garlic and onion  

Garlic is a good source of antioxidants and has antibacterial and antiviral properties. Its anti-tumor properties are well documented. Onions, a member of vegetables, have properties similar to garlic.

 More dietary advice for smokers  

Reduce total fat in your diet. Reduce your intake of saturated fat and trans fatty acids at the same time. Eat regular servings of fish that are high in omega-3s (for example, it’s fatty. Salmon, mackerel, sardines).

Eat healthy carbohydrates. Avoid refined white flours, choose only roasted grains like oatmeal, brown rice, roasted wheat pasta. Also, choose foods that are high in soluble fiber (for example, oranges, oat bran).

Eat fish, lean chicken / turkey, or healthy low-fat protein and egg whites. Include soy foods (for example, soy) and other plant proteins along with lean meats that are red in your daily diet.

Reduce sodium in your daily diet. Check food labels and choose low sodium or sodium free foods. Also avoid cooking or eating salt.

Best Diet for smokers and who quit
Best Diet for smokers and who quit

 Regular aerobic cardiovascular exercise  

Tobacco smokers cannot complete a diet plan without physical exercise. To improve your physical ability, gradually increase the intensity and duration of your workouts over several days to 30-45 minutes. Choose aerobic exercise for best results in cardiovascular capacity and cardiovascular performance: brisk walking, jogging, jumping rope, swimming, and many other activities. Best Diet for smokers and who quit


First, a decrease in caffeine. Nicotine withdrawal causes us to panic. Therefore, it is important to avoid soft drinks high in coffee and caffeine, which can increase this nervous tension.


Second, increase your intake of good fresh fruits and vegetables. Evidence shows that excessive consumption of vegetables and fruits after quitting smoking can help you gain weight. Eat them for dinner, add them to meals, eat them as starters and / or desserts. Eat them on car rides instead of candy or treats.


Third, eat little and sometimes. Avoid the need to stick with meals. Get used to eating small meals at regular intervals. Try to eat as small as it is every 2-3 hours. It helps maintain a regular rate.


Fourth, take steps to learn more about nutrition and choose a nutrient-dense diet whenever possible. (See above for information on antioxidants and healthy carbohydrates and fats.)

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