vitamins to help quit smoking
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Vitamins to Help Quit Smoking
By
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Introduction
If youre wondering about the role vitamins
and minerals play in the stop smoking process,
this article has an answer for you! And the
answer is: smoking depletes the body of
essential vitamins and minerals and to
successfully quit, those nutrients must be
replaced.
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Smoking Cessation Requires Vitamins
Dr Jodi Gelfand, a physician assistant in an articletitled: Nicotine dependency and smokingcessation, concurs. According to him, patientswho are undergoing smoking cessation need
higher doses of certain vitamins andsupplements. He then goes on to mention theimportant supplements as Vitamin C, Vitamin A,CoQ-10(a cardio-protective antioxidant), Lipoic
Acid (an anti-oxidant capable of penetrating deepinto tissue lungs, heart) and Zinc (which aidshealing of mucous membranes).
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Smoking Cessation Requires
Vitamins(2)
From the above, we can safely say a diet containing thefull supplies of vitamins and minerals is crucial not onlyto good health, but to the body recovery and healingprocess after smoking cessation.
However, be sure to consult with your doctor that youcan do this in safety, and dont forget that, too muchcan also be injurious, so dont over-consume anyparticular nutrient through diet, supplements or both.
Consuming excess niacin can cause liver damage whiletoo much of vitamin C can cause diarrhea or excessivestooling.
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Smokers Have Lower Levels of
Vitamins
Various researches including the INTERMAPstudy on dietary intake in smokers, ex-smokers, and non smokers as well as a 1998
meta-analysis published in the Journal ofNutrition signify that smokers have lowerlevels of vitamin C, A, E, B6 and other essentialvitamins than people who dont smoke and
those who have dropped off cigarettes; eventhough these vitamins are needed to fix theharm caused by smoking.
http://www.ncbi.nlm.nih.gov/pubmed/13679954http://www.ncbi.nlm.nih.gov/pubmed/13679954http://jn.nutrition.org/content/128/9/1450.fullhttp://jn.nutrition.org/content/128/9/1450.fullhttp://jn.nutrition.org/content/128/9/1450.fullhttp://jn.nutrition.org/content/128/9/1450.fullhttp://jn.nutrition.org/content/128/9/1450.fullhttp://www.ncbi.nlm.nih.gov/pubmed/13679954http://www.ncbi.nlm.nih.gov/pubmed/13679954http://www.ncbi.nlm.nih.gov/pubmed/13679954 -
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Smokers Have Lower Levels of
Vitamins(2)
Both studies concluded that public health
interventions in smokers should focus not only
on helping them to quit smoking but also on
improving their diets to further reduce cancer
and cardiovascular disease risks.
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Benefits of Consuming Vitamins and
Minerals While Quitting
Daily ingestion of vitamin C improves thebodys ability to resist illness, boosts energyand repairs tissue, bones and blood vessels
that have been damaged by cigarettesmoking.
Vitamins A and E contain antioxidants whichrestore and repair cellular damage occasionedby smoking, advancing collagen growth andgeneral organ function.
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Benefits of Consuming Vitamins and
Minerals While Quitting(2)
Vitamins set up the body with a naturalresistance against the addictive and excitingproperties of nicotine which intensify withdrawal
symptoms and cause smokers to go back tocigarettes.
The B vitamins have natural calming propertieswhich lessen the withdrawal symptoms of
depression and anxiety, so you may want toconsume more of foods containing this vitaminwhile quitting.
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Which Vitamins and Minerals Should I
take During Smoking Cessation?
Vitamin C
Cigarette smoking leads to the increasedoxidative damage of lung tissue. Basically, the
toxins found in cigarette smoke boost theproduction of free radicals that affixthemselves to lung cells and cause theirdamage or death, according to a studypublished in 2008 in the American Journal ofRespiratory and Critical Care Medicine.
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Still on Vitamin C
Therefore, you need antioxidants to help the
lungs repair and heal. Vitamin C, a water-
soluble vitamin found in foods including
oranges, lemon, sweet lime, is one such
vitamin. According to the researchers, it has
the ability to reduce the damaging effects of
cigarette smoke. Higher doses of vitamin Cmay also lessen nicotine cravings. It is an
essential nutrient in the quit smoking process.
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Vitamin E
Increase your Vitamin E intake. Vitamin E is a
powerful antioxidant that helps to keep your
arteries and lungs free of toxins. 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 isespecially important to smokers.
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Still on Vitamin E
In addition to helping to prevent heart attacks insmokers, Vitamin Es antioxidant properties canalso help to diminish damage to the respiratory
system. And since smokers have poorer levels of vitamin E
in their bodies than non-smokers, its imperativeto add this vitamin to your diet as you try to quit
cigarettes. It will not only boost the health ofyour respiratory system, it will also help you fightoxidative stress.
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Vitamin A
Vitamin A is another good vitamin to takeduring smoking cessation. It is believed toshield the cilia (the hair-like structures that
keep the lungs dirt-free). It is also responsiblefor the health of certain cells found in thelungs. These cells secrete mucus that acts as abarricade against germs coming into the lungs.
Some research has indicated that vitamin Amay help invalidate some of the damage tothe lungs of long-term smokers.
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Vitamin D
Vitamin D is another vitamin that may helpquitters. It is connected to reduced levels of manyforms of cancer, including lung cancer. In his
book, Quitting Cold: A Guide to Quit Smoking,Carling Kalicak, notes that vitamin D is also goodfor reducing depression and stress, which cancrop up as a result of cessation, particularly in the
first few days. Kalicak ,therefore, advises smokersto start taking vitamin D supplements 7 to 14days before they put out their last cigarette.
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Beta Carotene
Even though Beta carotene boosts the immunesystem, helping to keep you healthy duringnicotine withdrawal, smoking is bad for Beta
carotene. It destroys carotenes beneficialantioxidant properties. So it is much more likelythat smokers need higher doses of antioxidantsthan non-smokers. But care must be taken in the
consumption of Beta carotene in supplementalform as studies say it can increase the risk of lungcancer among current smokers.
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Still on Beta Carotene
Due to this, it is recommended that beta
carotene be taken as a supplement only if you
are in the process of smoking cessation.
Natural beta carotene that comes from foodssuch as green leafy vegetables, orange or
yellow fruits and vegetables are more
beneficial than beta carotene taken in pillform.
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Calcium
Aside the damage that nicotine and cigarettesmoke does to heart and lungs, smoking depletesthe bodys supply of calcium, leading to boneloss, which naturally occurs with age. A year 2000
study by the Center for Clinical and BasicResearch indicates that smoking can boost therapidity of bone loss because calcium, a vitalmineral for healthy bones, is stripped from the
body by nicotine. Adding a calcium supplementor increasing natural calcium consumption canneutralize this effect, keeping bones strong andhealthy.
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Vitamin B6
Vitamin B6 is a water-soluble vitamin (cannot bestored in the body and so must be consumeddaily) thats used by the central nervous systemfor the production of neuro-transmitters that are
signaling brain compounds. Vitamin B6 has alsobeen severally found by scientists to help presentas well as former smokers boost their lung health.Specifically, a study documented in the Journal of
the American Medical Association (January 2011edition) discovered that vitamin B6 was linked toa reduced risk of lung cancer in present and ex-smokers.
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Vitamin B3
Even though Vitamin B-3, or niacin, is most
times indicated for stop smoking, too much of
it can cause liver damage. It is therefore
advisable that you talk to your Doctor beforeusing this Vitamin supplement.
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Should I take these Vitamins as
Supplements or Naturally in Food?
As always, 2stopsmokingtips.com favours the
natural approach. This is because you get the
full benefits of these nutrients in their natural
form rather than in a processed form. Most, ifnot all, of these vitamins and minerals can be
gotten from fruits and vegetables. Avail
yourself of these gifts of nature. They will helpyou pull through the nasty symptoms of
cigarette withdrawal.
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