The day has gone by, when smoking was considered as a heinous thing. Now it is a part of fashion and glamour. More than 200 brands of cigarette signify that its market is still booming. Even after the price hike, you will never find the shop of cigarette vacant. However, smokers try to find every possible way to manage the health damage besides quitting it. The most frequently asked questions by them are: (1) can the damage caused by smoking be managed through a diet? (2) What should I eat if I smoke? Make sure that no diet, no matter how nutritious, can manage the damage to your body completely. The advice to quit smoking is always open, however read on to check out an healthy diet for smokers.
Smokers need more nutrients than others do
Smoking directly affects the body’s cardiovascular and respiratory functions. To compensate this damage, it is essential to reduce the risk of hypertension, atherosclerosis, emphysema and numerous cancers. No matter you smoke less or more, these risks are always there. What you constantly need is extra nutrients. A healthy diet will be helpful to delay the development of those risks that may cause a big damage to smokers. Tobacco smoke leads the increment of free radicals (cancer-causing agents) in the body. On the other hand, it decreases vitamin C and vitamin E. your must plan your diet keeping all these in mind.
Appropriate Diet for a Smoker
- Eat deep green, dark red, orange or yellow vegetables daily 3-4 times
- Do eat red, yellow, orange, or green fruits 3-4 times a day
- Take 2 tsp of wheat germ oil (supplement of vitamin E) and 5-6 Brazil nuts
- Start taking green tea rather than coffee
- Juices of cranberry, grapefruit, lemon, and orange
- Eat 4oz tomatoes daily, in sauce or chopped.
- Use garlic and onion with vegetables.
- Eat four egg whites a day.
- Eat healthy protein such as fish, lean chicken/turkey.
- Include small amounts of lean red meat in your diet
- Keep taking soy foods (soybeans) regularly.
Exercise, last but not the least
Smoker’s diet-plan is incomplete without continuous physical workouts. Regular exercise for about 30-45 minutes a day will keep you fit and fine. Yoga (anulom-vilom, kapaal-bhaati, pranayam) can be very useful to keep you safe from lung disease. These all will lead you to a healthy life but better, quit smoking.