Smoking does more than damage lungs.
In fact, it actually depletes the body of certain nutrients that support overall health.
The issue is…
Many smokers are unaware of the nutritional gaps their habit is causing. If someone lights up a pack of Canadian classic cigarettes, or any other Canadian Classics cigarettes brand product, the same mechanism will take place with each cigarette they smoke.
The good news…
We know which nutrients smokers deplete the most. With the right food and supplements, it’s possible to protect your body against some of this damage.
This article will cover:
- Why Smoking Depletes Vitamins So Quickly
- The Nutrients Smokers Require More Of
- Nutrient-Rich Foods Smokers Need
- Supplements: Which Ones Work (And Which Ones Don’t)
Why Smoking Depletes Nutrients So Quickly
Each cigarette causes a chain reaction of free radicals throughout the body.
Free radicals are unstable molecules that trigger a stress reaction in cells. This can lead to oxidative damage and, eventually, cell death.
The body’s natural defence against free radicals is antioxidants.
But…
Antioxidants work by neutralizing free radicals. When there is an abundance of free radicals due to cigarette smoke, antioxidants are used up in large amounts. This leads to an ongoing state of nutritional deficiency.
It’s been confirmed in research. According to the American Journal of Public Health, smokers are 3 to 4 times more likely to be vitamin C-deficient than non-smokers.
That’s a huge deficiency.
Vitamin C is just one of the vitamins that are negatively affected. In fact, a wide range of nutrients can become deficient when someone smokes regularly.
The Nutrients Smokers Require Most
Certain nutrients are affected more by cigarette smoke than others. These tend to be the nutrients smokers need to focus on the most.
Vitamin C: The Big One
Smoking depletes vitamin C the most out of all nutrients. This is because vitamin C is a powerful antioxidant that is used up quickly in the body.
A study from the University of Otago found that smokers need to consume twice the amount of vitamin C per day as non-smokers to reach adequate blood levels.
To put it another way, where a non-smoker might need 100mg of vitamin C daily, a smoker needs at least 200mg.
High vitamin C foods include:
- Citrus fruits (oranges, grapefruit)
- Bell peppers
- Strawberries
- Broccoli
- Kiwi fruit
Vitamin E: The Cell Protector
Vitamin E is another antioxidant that is rapidly depleted by smoking. It protects cell membranes from free radical damage and is an important part of the body’s antioxidant defence.
Smokers typically have lower vitamin E levels in their tissues than non-smokers. This leaves cells more vulnerable to oxidative damage from cigarette smoke.
Best sources of vitamin E include:
- Nuts & seeds
- Sunflower oil
- Almonds
- Hazelnuts
- Spinach
Folate: The Repair Nutrient
Folate (vitamin B9) is essential for DNA repair and cell regeneration. It’s also another of the vitamins that smoking depletes most.
Smoking constantly damages DNA. As a result, the body needs more folate in order to keep up with DNA repair and cell regeneration.
Research shows that smokers typically have lower folate levels than non-smokers. This becomes a problem because folate deficiency has been linked with various health issues.
Leafy green vegetables are the best sources of natural folate. This includes spinach, kale, romaine lettuce, and asparagus. Legumes like lentils and chickpeas are also great sources of folate.
Zinc: The Immune Booster
Zinc helps support immune function and wound healing. As smoking damages both of these processes, zinc becomes even more important for smokers.
The body doesn’t store zinc very efficiently, meaning regular dietary intake is necessary. Oysters contain the most zinc of any food by far, but beef, crab, pumpkin seeds, and fortified cereals are also good sources.
Selenium: The Antioxidant Helper
Selenium works together with vitamin E to protect cells from oxidative damage. It also supports thyroid health and immune function.
Smokers often have lower levels of selenium, particularly men. Brazil nuts are an incredibly rich source of selenium. In fact, 2-3 Brazil nuts a day is enough to meet the recommended daily amount.
Nutrient-Rich Foods Smokers Need
Food should always come first when it comes to nutrient intake.
Supplements have their place, but food provides the matrix of other beneficial compounds that work together with the targeted vitamins and minerals. This matrix effect can lead to better absorption and more complete nutrition.
Here’s one simple daily strategy:
Start the day with a vitamin C-rich fruit. An orange or a cup of strawberries works well.
Eat leafy greens with lunch or dinner. A large salad with spinach will provide folate and other nutrients.
Snack on nuts. A small handful of almonds or 1-2 Brazil nuts can cover vitamin E and selenium needs.
Choose protein sources wisely. Beef, seafood, and legumes provide zinc along with other essential nutrients.
Consistency is key. Nutrient-rich foods need to become a consistent part of the diet, rather than an occasional addition.
Supplements: What Works And What Doesn’t
Diet isn’t always enough. In some cases, supplements can be helpful. There are a few considerations to keep in mind when using supplements.
Supplements with vitamin C are generally safe and effective. The body excretes excess amounts, so there is little to no risk of toxicity.
Beta-carotene supplements, however, are dangerous for smokers.
Studies have found that beta-carotene supplements increase lung cancer risk in smokers. This is an important warning that applies to high-dose beta-carotene supplements, but not to foods containing beta-carotene.
Eating carrots and sweet potatoes is safe. Beta-carotene supplements are not recommended for smokers.
If in doubt, it’s always best to check with a healthcare provider before starting any supplements. They will be able to recommend safe doses based on an individual’s needs and health status.
Putting It All Together
Smoking depletes the body of certain nutrients, causing a consistent deficiency.
In particular, vitamin C, vitamin E, folate, zinc, and selenium are used up at a higher rate while the body fights off oxidative damage caused by cigarette smoke.
Key points to remember:
- Smokers require almost double the amount of vitamin C
- Whole foods are better than supplements for most nutrients
- Beta-carotene supplements should not be used by smokers
- Consistency is more important than perfection
The best strategy is a combination of nutrient-dense foods eaten regularly, along with the use of appropriate supplements when necessary. This won’t stop all of the damage smoking does to the body, but it can help support the body’s natural defences.
Baby steps over time can add up. Starting with 1-2 simple dietary improvements can make a meaningful difference in overall nutrient status.
