Smoking increases free radicals and depletes antioxidant vitamins like vitamins C and E in the body. After quitting, the body begins to repair itself by reducing inflammation and improving circulation, but it needs more nutrients like antioxidants to better support this process. In this article from the Snap Doctor blog, you will learn about vitamins that can speed up recovery after quitting smoking.
Recommended foods to improve body function after quitting smoking
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Colorful fruits and vegetables rich in vitamin C
Vitamin C plays a very important role in the body’s recovery after quitting smoking. Since smoking reduces vitamin C levels in the body, having a diet rich in this vitamin can speed up the healing process. Vitamin C is a powerful antioxidant that fights oxidative stress caused by smoking, neutralizing free radicals and protecting cells from damage. It also improves blood vessel function, boosts collagen production for tissue repair, strengthens the immune system, and reduces inflammation throughout the body.
To get the most out of vitamin C after quitting smoking, you can add citrus fruits, berries, and leafy green vegetables to your diet. Taking a vitamin C supplement can also help your body’s natural healing process and reduce the long-term risks associated with smoking. Interestingly, blood levels of vitamin C (plasma ascorbic acid) naturally increase by about 21.2% within 26 weeks of quitting smoking. This natural increase, along with consuming foods containing vitamin C or vitamin C supplements, can play a major role in the recovery and repair of the body after quitting smoking.
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Healthy fats contain vitamin E
Vitamin E is a powerful antioxidant that helps the body fight oxidative stress. It strengthens the immune system by protecting cells from damage. Research has shown that vitamin E can help blood vessel function repair more quickly.
Food sources rich in vitamin E include nuts and seeds (such as almonds, sunflower seeds, hazelnuts), vegetable oils (such as olive), spinach, and avocados, which can reduce the risk of heart disease.
Additionally, vitamin E supplementation has been shown to reduce the risk of pneumonia in people who have quit smoking, especially older men. A study in Finland found that taking 50 mg of vitamin E daily reduced the incidence of pneumonia by 72% in older men who had quit smoking. This vitamin is also effective in reversing some of the cellular damage caused by smoking and helps more cells survive, grow, and repair oral tissues.
Although quitting smoking is an important first step to your health, adding vitamin E to your diet can enhance the effects of this action and reduce the risk of future problems and diseases.
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Nuts, Seeds, and Omega-3 Fatty Acids
Omega-3s have many benefits for people who have quit smoking. Research has shown that adding foods rich in omega-3s to your diet can reduce the urge to smoke and even reduce the number of cigarettes you smoke per day.
These healthy fats are found in fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, walnuts, and chia seeds. Regular consumption of these can help activate the body’s natural repair mechanisms and speed up the healing process after quitting smoking.
Omega-3 fatty acids can also reduce vascular stiffness and modulate the negative effects of smoking on vascular flexibility, which helps improve cardiovascular health and reduce the risk of smoking-related diseases.