ESSENTIAL VITAMINS FOR QUITTING SMOKING
Vitamin E
Vitamin E is potent antioxidant that protects tissues and cell
membranes. It helps to neutralize cancer-promoting free radicals in the
lungs as well as other tissues and helps to keep your arteries and lungs
free of toxins. It also repairs cell damage caused by cigarette
smoking. It is considered to be important in preventing heart attacks.
Because of the increased stress to the heart caused by smoking, the
heart attack prevention that vitamin E provides is especially important
to smokers.
In addition to helping to prevent heart attacks in smokers, Vitamin E’s
antioxidant properties can also help to diminish damage to the
respiratory system. It will not only boost the health of your
respiratory system, it will also help you fight oxidative stress.
When there are too many free radicals and not enough antioxidants in the
body, a condition known as oxidative stress occurs. This is thought to
play a part in the development of a whole host of diseases, including
cancer and heart disease.
Cigarette smoking speeds up the production of free radicals, and at the
same time, depletes levels of important antioxidants in the body. Not a
good situation for smokers, who especially need the health benefits of
antioxidants. Vitamin E is an antioxidant powerhouse. And since smokers
have poorer levels of vitamin E in their bodies than non-smokers, it’s
imperative to add this vitamin to your diet as you try to quit smoking.
Unfortunately, research has not confirmed that vitamin E supplements
actually help to prevent cancer, heart disease, or symptoms of aging. In
fact, studies suggest that taking vitamin E supplements in amounts
higher than 400 IU a day may be harmful, which include the risk of death
in a number of causes, may increase certain kinds of heart disease, and
increase overall mortality. The daily recommendation of vitamin E for
adults is 8 to 10 mg. People taking high blood pressure medication or
anticoagulants should check with their doctors before taking Vitamin E
supplements. It is best to obtain your vitamin E by eating a sensible
diet.
Natural Sources of Vitamin E
Food sources of vitamin E, which may keep your blood vessels healthy,
include Sunflower seeds, Almonds, Hazelnuts, Peanuts and other raw nuts
and seeds are excellent sources of natural vitamin E. Other good sources
are Cold-pressed vegetable oils (soybean, corn, cottonseed, safflower),
liver; egg yolks ,wheat germ oil, whole-grain products, dried beans,
legumes, corn and asparagus, Leafy green vegetables Swiss chard, cooked
spinach and other dark leafy greens Swiss Chard, Turnip Greens, Sweet
potatoes, Avocados, papaya, peaches, prunes, tomatoes, cabbage,
asparagus Bell Peppers, , Dried Apricots and Blueberries.
Vitamin B Complex
Smoking triggers the release of stress hormones in the body. The B
vitamins have natural calming properties which lessen the withdrawal
symptoms of depression, anxiety and insomnia that often occur with
smoking cessation. Your body uses more B vitamins when you are under
stress and smoking depletes the body of B vitamins, so it is important
to start taking B vitamins at least 2 weeks before you plan to quit.
This means an increased need for the entire B vitamins group, including
folic acid is especially important for quitting smoking. The
water-soluble Vitamin B is a group of eleven vitamins that work together
as a team, all these B Vitamins that you get in a complex: B1, B2, B3,
B5, B6, B7, B9, and B12, so when supplementing, be sure to take a
B-complex to get the whole B spectrum.
Natural Sources of Vitamin B Complex
Vitamin B complex can be found in many food groups which include green
and leafy vegetables, dairy products, fresh fruits, and certain meats.
Therefore, foods containing Vitamin B complex are brewer’s yeast, milk,
whole grain cereals, liver, eggs, nuts, poultry, fish and yogurt,
bananas, potatoes, beans, lentils, and chili peppers to name a few.
Vitamin C
Smokers suffer from vitamin C deficiencies. Smoking one cigarette uses
up approximately 25mg of vitamin C. Smoking many cigarettes a day will
use up any vitamin C which you get from your meals, causing the body to
function in short supply of Vitamin C. Even moderate smokers are short
on their vitamin C levels in the body. Daily ingestion of vitamin C
improves the body’s ability to resist illness, boosts energy and repairs
tissue, bones and blood vessels that have been damaged by years of
cigarette smoking.
Cigarette smoking leads to the increased oxidative damage of lung
tissue. Basically, the toxins found in cigarette smoke boost the
production of free radicals that affix themselves to lung cells and
cause their damage or death. Vitamin C is essential for protecting cells
from damage caused by free radicals.
Smoking bombards your body with over 4,000 chemicals every time that you
smoke. This translates into a lot of free radicals. Your cells make
even more when they process these chemicals. Vitamin C is the key to
helping your body repair itself after smoking. Vitamin C high in
antioxidants it helps repair the damage caused by oxidant chemicals in
cigarette smoke and also clears free radicals out of your body. It is
needed for dozens of bodily functions that protect your body and give it
energy to live.
Most people think that when they quit smoking they will gain weight,
here is some more good news. Smoking depletes the blood concentration of
vitamin C in the body. Establishing normal vitamin C levels can
actually promote weight-loss. Vitamin C is an important component of
carnitine, which is responsible for fat oxidation. Without enough
vitamin C, the body’s ability to burn fat is greatly reduced, even
during exercise.
Vitamin C has also been shown to help the body recover from stress.
Indeed the first few weeks of quitting smoking will be some of the most
stressful times, and vitamin C will help. Vitamin C plays an important
role in proper nerve function and has been shown to help with
depression, anxiety, irritability and nervousness. It may not take the
cravings away completely, but it certainly will take the edge off.
It is advised to supplement with Vitamin C as you prepare to quit, and
continue taking it for a few months after you have quit, as Vitamin C
will provide a lot of support to the body at this time. Higher doses of
vitamin C may also lessen nicotine cravings. It is an essential nutrient
in the quit smoking process.
Natural Sources of Vitamin C
Fruits that are pack with vitamin C are: Cantaloupe, Plums, Black
Currant, Kiwi, Orange, Melon, Banana, Avocado, Guava, Strawberries,
Papaya, all kinds of Berries, and Citrus Fruits. And vegetables are
Tomatoes, Potatoes, Broccoli, Cauliflower, Brussels sprouts, Red and
Green Bell Peppers, Cabbage, and Spinach. Sweet Red peppers have more
than three times the vitamin C of Orange juice.
Vitamin F
Vitamin F consists of a group of polyunsaturated fats called Essential
Fatty Acids (EFA), they are also referred to as polyunsaturates.
Essentially, there are two main types of EFAs: omega-3 fatty acids and
omega-6 fatty acids. Omega-3 fatty acids can help to stabilize mood
swings which can be commonly experienced when quitting smoking. These
essential fatty acids are essential nutrient for nervous system health.
The human body can't produce omega 3-fatty acids on its own; it is
imperative that you get your supply of EFAs through dietary means. To
ensure that you’re getting enough omega-3 and omega-6, take daily
supplements in the form of fish oil, olive oil, flaxseed oil, primrose
oil, blackcurrant oil, or borage oil.
Natural Sources of Vitamin F
Vitamin F can be found in sea food like salmon, herring, anchovies, and
mackerel, In healthy vegetable oils like sunflower seeds, olive,
safflower, canola, and grape seed, In nuts particularly hazelnuts,
Brazil nuts, and walnuts. In Legumes, flax seeds, sesame seeds, chia
seeds and avocado. EFAs are also available in supplement form - such as
fish oil capsules or evening primrose oil.
ESSENTIAL MINERALS FOR QUITTING SMOKING
Selenium
The anti-oxidant trace mineral selenium protects against free radical
damage that tobacco causes, reducing the risk of cancer, and also
enhances the antioxidant properties of Vitamin E. Selenium acts to
prevent the accumulation in your body of toxic deposits of heavy metals
like cadmium. One of the risks faced in smoking is heavy metal poisoning
from the cadmium in cigarette smoke. Smoking creates an accumulation of
cadmium in organs and the severe anemia associated with cadmium
toxicity. Chemically, Selenium creates a bond with the metal, thus
rendering it less harmful and helping your body to eliminate
it. Selenium also counteracts many of the toxic effects of smoking
tobacco. Smoking depletes the body's selenium supplies. In the liver
this mineral retards the conversion of hydrocarbons into carcinogens —
an important function in our polluted environment. Selenium helps with
hormone production, transmitting impulses through the nervous system and
also helps to maintain a regular heartbeat. It prevents heart disease
to which smokers are likely to suffer.
Natural Sources of Selenium
Selenium is found naturally in seafood like crab, shrimp, lobster and
other coldwater fish especially tuna and salmon, halibut, Chicken,
Liver, dark mushrooms, Yeast, brown rice wheat germ whole grain bread ,
pasta, nuts, eggs, onions, broccoli and garlic are all great sources of
selenium. The richest natural source of selenium is Brazil nuts.
Magnesium
Magnesium is important mineral for blood circulation and the health of
your nervous system; it is believed that the stress of smoking can
deplete magnesium from the body. It calms the nerves and helps ease
stress related withdrawal symptoms. Since magnesium and calcium all
work together to make your heart muscle contract in a regular rhythm,
one of the first signs of a magnesium deficiency is an irregular
heartbeat. As a result of calcium/magnesium imbalance, calcium deposits
may form on the heart muscle. If this happens, the heart cannot contract
properly.
Natural Sources Magnesium
Leafy green vegetables such as spinach and broccoli, almonds, Brazil
nuts, peanuts, hazelnuts, cashews, sunflower seeds and other seeds,
halibut, shrimp, whole-wheat bread, milk, Whole grain products, lima
beans, black-eyed peas, soybeans, legumes, avocados, bananas, and
kiwifruit.
Chromium
Chromium is a trace mineral that enhances the activity of insulin, helps
maintain normal blood sugar (glucose) levels, and is needed to free
energy from glucose. It can help reduce cravings for unhealthy foods by
regulating the drop in blood sugar levels which is common after quitting
smoking. Chromium will also help your body deal with stress as it
reduces elevated cortisol levels. Recommended Daily Dose: Up to 120 mg.
Warnings: People who are allergic to yeast should not take chromium
supplements.
Natural Sources Chromium
Chromium is found in some cereals and grains like green beans, barley,
and oats. One of the best food sources of chromium is Broccoli. Turkey,
Fish, Grape juice, Nuts, Tomatoes, Romaine lettuce, Egg yolk, Brewer's
yeast, Beef, Cheese, Liver, Wine, wheat Bread, whole meal, wheat, Black
pepper, Rye bread, Chilli fresh, Apple peel, Potatoes, old, Oysters,
Potatoes, new, Margarine, Spaghetti, Cornflakes, Spirits, Butter,
Spinach, Egg white, Oranges, Beer, Garlic, Basil, and mushrooms are also
good sources.
Calcium
Aside the damage that nicotine and cigarette smoke does to heart and
lungs, smoking depletes the body’s supply of calcium, leading to bone
loss, which naturally occurs with age. Smoking reduces the amount of
calcium your bones absorb. Vitamin D helps bones to absorb calcium, but
smoking interferes with how your body uses vitamin D less calcium is
then available to build strong bones. As a result, your bones start to
get brittle. A year 2000 study by the Center for Clinical and Basic
Research indicates that smoking can boost the rapidity of bone loss
because calcium, a vital mineral for healthy bones, is stripped from the
body by nicotine. Adding a calcium supplement or increasing natural
calcium consumption can neutralize this effect, keeping bones strong and
healthy.
Natural Sources of Calcium
Dairy products such as milk, cheese, and yogurt – low-fat ones are best,
and it doesn't matter if they come from cows or other animals, for
example goats, skimmed and semi-skimmed milk contains more calcium than
full-fat milk. Fortified products such as cereals, oats, orange juice,
tofu and soya milk. Fish with the bones such as tinned sardines and
salmon, Calcium also found in some nuts, seeds and dried fruits. Calcium
is present in leafy green vegetables watercress, beans and chickpeas,
some dark green leafy vegetables especially spinach, rhubarb, turnip and
mustard greens, kale, Chinese cabbage, and broccoli.
Coral Calcium: Coral calcium is a natural source of Calcium obtained
from sea corals. Coral calcium helps to increase bone mass and thereby
helping your bones to strong and healthy.
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