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Still smoking? You need these vitamins!

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First prize would be to quit smoking, but many people find this very difficult.

So, what sort of diet should smokers follow to minimise damage caused by smoking? Vitamins can help. 

Smoking depletes the body of Vitamin C; an important antioxidant, which protects against diseases like cancer and heart disease. Smokers need two to three times more Vitamin C than non-smokers to maintain normal Vitamin C levels in the body. High levels of Vitamin C also appear to protect against Alzheimer's disease in smokers. Eat at least five to six fresh fruits daily. Fruit like guavas, berries, citrus fruits and melons are the best possible sources of Vitamin C. Vitamin tablets can help.

Vitamin E is a powerful antioxidant, which can assist the body in its fight against various cancers, to which smokers are more susceptible than non-smokers. High levels of Vitamin E also appear to protect against Alzheimer's disease in smokers. The best sources of Vitamin E are vegetable oils, sunflower seeds, hazelnuts, almonds, sweet potato, avocado, muesli and spinach.

Vitamin A helps with the repair of free radicals in the body, caused by smoking. This vitamin is good for eye health; it boosts immunity and nurtures cell growth. Good sources of Vitamin A can be found in, carrots, raspberries, strawberries, watercress, spinach, coriander, pumpkin, beans, peppers, squash, currents, basil and mangoes.

Niacinamide gives cardiovascular support, reduces alcoholic cravings and may improve asthmatic conditions. This B-vitamin is found in eggs, chicken, pork, beef, wheat germ, cheddar cheese and turkey.

Selenium promotes healthy cell function and helps to protect the body against damage by free radicals. Selenium stimulates the working of the immune system, which helps the body fight infections. Fill up on nuts and raisins, fresh tuna, shrimps, sunflower seeds and white rice.

Manganese helps to control blood sugar levels, improves bone strength and may help in the healing of wounds. Women who smoke are at higher risk for osteoporosis. Good sources of manganese are nuts, soya beans, chickpeas, tea and boiled brown rice.

Zinc provides additional immune support and promotes wound healing. Get your dose from oysters, wheat germ, corned beef, pork, lamb, beef and sardines.

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