Everyone knows that smoking is bad for your health and increases the risk of lung cancer. But what many people don’t know is that smoking can cause a vitamin deficiency. For example, smokers need more vitamin C than the daily recommended amount. Smoking breaks down more of this vitamin than a non-smoker. Without enough vitamin C, vitamin E will not work enough. If you smoke, it is wise to pay attention to your diet so that you get more of these vitamins.
Vitamins
Vitamins are micronutrients that occur in very small amounts in your food and drinks. They do not provide energy and they are used in the coenzymes. Coenzymes provide energy supply in the body. The body must obtain all vitamins through food, except for a small amount of vitamin K, which is produced in the intestines. There are 13 substances called vitamins, which are vitamins A, C, D, E, K and vitamin B, which consists of 8 types (B1 = thiamin , B2 = riboflavin , B3 = niacin , B5 = pantothenic acid , B6 = pyridoxine , B8 = biotin , B11 = folic acid and B12 = cobalamin ).
Classification of vitamins
Vitamins are divided into water-soluble and fat-soluble vitamins. The fat-soluble vitamins are A, D, E and K. These occur in dietary fats. The body can store these vitamins to a limited extent, but it can store a larger amount of vitamins in the liver. The excess vitamins are excreted through the urine or bile. Too many fat-soluble vitamins can be harmful to the body. The water-soluble vitamins are all B vitamins and vitamin C. The body can hardly store these, except vitamin B12. The surplus leaves the body through the urine. It almost never happens that you get too much of these vitamins.
Vitamins in smokers
Someone who smokes needs extra vitamin C. The RDA (recommended daily allowance) is then approximately 35 mg per day higher. The average RDA for adults is 70 mg per day. Smoking causes more vitamin C to be broken down in the body. If this is not compensated for in the diet, a deficiency may occur at some point. Vitamin C is also needed for vitamin E to work. Vitamin E is an antioxidant, and it protects the body against harmful substances that can cause cancer. Vitamin C is also an antioxidant and is able to neutralize free radicals.
How smoking causes harm
Smoking a cigarette releases a large amount of free radicals. These are molecules that can damage body cells. Antioxidants have a protective effect. Vitamin E is an important antioxidant and protects cell walls. It neutralizes free radicals and protects you against diseases where inflammation plays a major role, such as cancer or Alzheimer’s disease. It is estimated that 90 percent of people who die from lung cancer are smokers.
Vitamin C (ascorbic acid)
In addition to being an antioxidant, vitamin C is also necessary for the formation of connective tissue, iron absorption and for good resistance. It is found in fruit, vegetables and potatoes. It is mainly found in: cabbage, citrus fruit, kiwis, berries and strawberries. To preserve the vitamins as much as possible, it is better not to cook it for too long and in little water. A deficiency of this vitamin results in reduced resistance and delayed wound healing, which can ultimately lead to scurvy. Vitamin C can counteract almost half the loss of vitamin E due to smoking. This is important, because it protects the lung tissue against the free radicals in cigarette smoke.
Vitamin E (alpha-tocopherol)
This antioxidant protects cells and also plays a role in the regulation of metabolism within the cell. A number of tocopherols occur naturally in our diet. Vitamin E is abundantly present in sunflower oil, butter, grain products, nuts and seeds. It is also found in fruits and vegetables such as: fennel, peas, spinach, peppers, green cabbage, kiwis and mango.
Adjust nutrition
It is of course best to quit smoking and also eat healthily, but that is very difficult for many smokers because of the addictive effect of nicotine. If you continue to smoke, it is wise to at least ensure that you consume sufficient vitamins. Therefore, eat enough fruit and vegetables and, if necessary, take a nutritional supplement, such as vitamin C, vitamin E or a multivitamin. Be careful with supplements containing fat-soluble vitamins because too much can be harmful to your health.
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