Everyone knows that smoking is bad for health and that it increases the risk of lung cancer. But what many people do not know is that you can get by smoking a lack of vitamins. For example, smokers need more vitamin C than the recommended daily amount. Because smoking is more of this vitamin are aborted than a non-smoker. Without enough vitamin C, vitamin E will not work sufficiently. If you smoke, it is wise to watch your diet so that you eat more of these vitamins.
Vitamins are micronutrients that occur in very small amounts in your food and drink. They supply no energy and they are used in the co-enzymes. Co-enzymes ensure the supply of energy in the body. The body needs to get all the vitamins through food, except for a small amount of vitamin K, which is created in the intestines. There are 13 compounds that have the name vitamin, which are vitamins A, C, D, E, K, and vitamin B, which is composed of 8 types.
Vitamins are divided into water-soluble and fat-soluble vitamins. The fat soluble vitamins are A, D, E and K. These are found in the fat from the diet. 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 in urine or bile. An excess of fat soluble vitamins can be harmful to the body. The water-soluble vitamins include all the B vitamins and vitamin C. The body can not store up slightly this except vitamin B12. The excess leaves the body through urine. It almost never happens that you get in too much of these vitamins.
Someone who smokes need extra vitamin C. The RDA is than about 35 mg per day higher. The RDA is an average of 70 mg to an adult per day. Because smoking is more vitamin C is degraded in the body. If this is not compensated for in the feed, there may be at a given moment cause a shortage. Vitamin C is also needed to make vitamin E works. Vitamin E is an antioxidant and protects the body from harmful substances that can cause cancer. Vitamin C also is an antioxidant and is able to neutralize free radicals.
By smoking a cigarette, there will be a large amount of free radicals are released. 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 against diseases in which inflammation play a major role, such as cancer or Alzheimer's disease. Estimated to consist of people who die of lung cancer for 90 percent of smokers.
Vitamin C is in addition to antioxidant also required for the formation of connective tissue, and iron pick-up for a good resistance. It is found in fruit, vegetables and potatoes. It occurs mainly in: cabbage, citrus fruits, kiwi ?? s, currants and strawberries. For vitamins to preserve as much as possible, it is better to not overcook and little water. A deficiency of this vitamin you get a reduced resistance, delayed wound healing that eventually can develop scurvy. Vitamin C can counteract the loss of vitamin E by smoking for nearly half. That's important, because the lung tissue protects against free radicals in cigarette smoke.
This antioxidant protects cells, and also plays a role in the regulation of the metabolism within the cell. Naturally come a number of tocopherols in our diet. Vitamin E is abundant in sunflower oil, butter, cereals, nuts and seeds. It is also found in fruits and vegetables such as fennel, peas, spinach, peppers, cabbage, kiwi ?? s and mango.
The best is to quit smoking and also to eat healthy, but for many smokers is very difficult because of the addictive effects of nicotine. If you continue to smoke, it is wise to provide at least for the intake of sufficient vitamins. Therefore eat enough fruits and vegetables and take a supplement if dietary supplement such as vitamin C, vitamin E or a multivitamin. Be careful with supplements that contain fat-soluble vitamins, because too much can be harmful to health.