Typically, smokers have low levels of vital nutrients such as vitamin C and E, zinc, calcium, folate and omega 3 fatty acids so you better make sure that you get enough of these nutrients to help keep the damages of smoking to a minimum.
Sources of vitamin C are present in fruits such as oranges, apricots, grapefruits, mangoes and strawberries. Other nutrients such as zinc and folate can be found in a wide variety of green leafy vegetables available in the market.
Omega 3 fatty acids can be obtained by eating fishes like salmon, mackarel and tuna. Vitamin E is also important because of it's anti oxidant properties which prevent cholesterol from changing in it's harmful way.
Sources of vitamin E can be found in sunflower seeds, almonds, olives and oils made from these food products. Spinach also contains a healthy amount of vitamin E as well.
There are lots of foods that you can take that will help minimize the effect of smoking.
Below are the lists of foods:
1. Fresh vegetables. It’s good to eat several leafy green salads daily.
2. Fresh fruits
3. Vegetable sticks, celery and carrot
4. Drink vitamins and fresh juices. Snack on fruits like grapes and apple
5. Water
6. Minerals,vitamins and herbs
7. Herbal teas
8. Nonfat milk with hot cocoa
9. Yogurt that are fat free
10. A sunflower seed in the shell
11. Seeds and nuts
12. Hard candies to suck on
13. 94% fat free pop corn
14. Whole unsalted organic eating fish more than twice weekly
15. Avoid sugar,caffeine,alcohol and junk foods
16. Eat foods that are rich in fiber
17. Take vitamin C because it builds healthy tissue and eliminates toxins.
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