7 food groups that help reduce the effects of tobacco

To prevent the destruction of tobacco on the body, the following food groups are considered a great shield to help protect your body effectively.

1. Foods containing selenium

Selenium is a very powerful oxidant, which has the potential to prevent cancer. Selenium is also an “enemy” of heavy metals such as lead, mercury, aluminum and cadmium. This is a mineral that can not be synthesized by the body, it needs to be supplemented by foods such as fish like tuna, sardine, halibut, or other foods like beef or chicken.

2. Foods containing iron

Iron-rich foods help the body to increase energy, provide a sense of well-being as well as boost the immune system. Iron-rich foods include: molluscs (snails, squid...), animal liver, red meat, nuts, beans, cereals...


3. Foods containing zinc

Zinc is known to have a positive effect on the immune system. It is also a powerful oxidant, which blocks free radicals that cause cancer. Zinc is found in the following foods: whole grains, nuts, shellfish, chocolates...

4. Foods containing beta-carotene

Beta carotene, also known as precursor of vitamin A, has the potential of antioxidant benefits because it removes excess free radicals in the body. The smoker should also add beta-carotene to the body. Absorption of beta-carotene can effectively control cravings in smokers and help smokers quit smoking. Foods like spinach and carrots contain a lot of beta-carotene. Therefore, people who smoke regularly should have these foods for dinner.

5. Foods containing vitamin E

Vitamin E is known to be a powerful antioxidant, which helps the body to stay healthy, resist free radical production, fight cell death, inhibit the aging process, nourish the skin and hair...) in addition to many other effects to improve the quality of human life.

Vitamin E-rich foods include: some green vegetables (spinach, cabbage, green radish...), some fruits (pumpkin, zucchini, sweet potato, papaya, kiwi, mango, avocado...)


6. Foods containing vitamin C

Each time we smoke a cigarette, about 35 mg of vitamin C is deficient. However, this vitamin is not self-produced, it needs to be supplemented from the outside. In addition, vitamin C is one of many substances involved in the body's antioxidant defense system.

Vitamin C combines with many free radicals and "cleanses" them in the body, helping to restore vitamin E back to its antioxidant form. Vitamin C is often found in fruits and vegetables.

7. Foods containing vitamin B12 (cyanocobalamin) and folic acid

Several studies have proved the relationship between vitamin B12 or folic acid deficiency and cardiovascular disease as well as the increase of white blood cells.

Therefore, smokers need to add these two substances to reduce the risk of cardiovascular disease and the increase of white blood cells. Vitamin B12 is found in animal foods such as meat or viscera (especially liver), eggs, milk.



By: Dinah Gutierrez

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