Smoking can never be justified by heavy exercise and good nutrition. With each puff we take away precious moments of our lives. Tobacco contains a big amount of killing components, killing every system of the body slowly. Long years and regular smoking is a major cause of cancer and other lung diseases.

However, once a person is addicted to smoking he/she is left with only two choices: To kick the butt or to manage the ill effects of smoking, and lead a better and longer life.

Smokers tend to lose weight which can be harmful for the health. To avoid such a situation, a balanced, nutritional diet should be included to gain health. Here are a few products that can help in maintaining a healthy balance of body weight and nutrition. 

Flavonoids catechin, kaempferols and overcetin –  Food containing catechin are strawberries, black and green tea. Overcetin can be found in onions, apples and beans. These food products benefit a smoker in better fitness and energy levels. 

Omega 3 – Omega 3 polyunsaturated fatty acid that can be found in marine plant oils could help to minimise the damage caused by smoking. Fish oil improves arterial stiffness and minimises the acute damage to arterial elasticity. 

Green tea – Cigarette smokers who drink up to six cups of green tea daily suffer 40 to 50 per cent less damage, reducing the risk of cancer, cardiovascular disease, emphysema and other illnesses of organ systems. 

Vitamin A rich diet – A diet deficient in vitamin A develops ‘emphysema’ a kind of lung disease. So eat food like papaya, collard greens, carrots and eggs to overcome these diseases. 

Vitamin C packed diet – Vitamin C prevents receding gums and immune system, problems common in smokers. So smokers can have strawberries, kiwi, oranges, melon, grapefruit, papaya, dark leafy greens, broccoli, tomatoes and cauliflower to overcome the deficiency of this nutrient. 

Diet full of vitamin D – Smoking speeds up the loss of bone mass. To have healthy bones, make sure to have enough calcium, magnesium and vitamin D. Dairy products, cheese, soy milk, cereals, egg yolk, fatty fish like tuna, mackerel and salmon are good source. 

Vitamin E rich diet – Cigarette smoking contributes in sticking of cholesterol to the artery walls. It raises the risk of heart attack. Good dietary sources of vitamin E like almonds, olives, leafy greens and sunflower seeds should be eaten by the smokers for better health. 

Variety of fruits and veggies – Smoking affects the ability of a smoker’s body to absorb a variety of vitamins, minerals and calcium. So incorporate different varieties of these food items at least thrice a day. 

Folate – Women who smoke lack folate. Brussels sprouts, dark green vegetables like spinach and broccoli, lentils and dried legumes like chickpeas and beans are natural food source of folate.

With these food items you may only reduce the risk of smoking-related diseases but cannot eliminate them. Compared to smokers, ex-smokers live a longer and healthier life. Quit smoking at the earliest and live a long and healthy life.