A lot of studies and surveys have shown that a majority of adults do not get enough vitamin B-6 and vitamin E from the foods we eat. We take in way too many calories, and too much total fat, saturated fat, cholesterol, and sodium. Women frequently eat too little folic acid, iron, calcium, and zinc. Taking a multi-vitamin daily helps maintain a healthy balance.
I just found out that although the basic nutritional needs of men and women who smoke are similar to those who don't use tobacco, conclusive evidence exists that smokers need much more antioxidant nutrients than non-smokers.
If you do smoke, chances are you need more antioxidant nutrients like vitamin C (ascorbic acid), and vitamin E. It used to be that beta-carotene was a plus for non-smokers, but recent clinical studies have found that beta-carotene can actually be harmful to smokers' health. Beta-carotene can be found in most multi-vitamins and an excess is risky for good nutritional health. If you smoke and are going to take a multi-vitamin, make sure it doesn't have beta-carotene as one of the ingredients.
Too many smokers have inadequate intakes of antioxidants. Smokers are reported to consume lower quantities of antioxidant nutrients than nonsmokers. Antioxidant nutrients have protective roles with regard to cancer, heart disease, cataract formation, cognitive (mind) dysfunction, and other diseases. Researchers believe there is a balance between antioxidant protectors and components that promote oxidation in the body. This balance seems to be related to health or disease. Some components of cigarette smoke promote oxidation that provides high levels of oxidant stress. Free radicals, which also promote oxidation, are derived from tobacco. Cigarette smoke has been estimated to contain 1,000,000,000,000,000 free radicals per inhalation. These free radicals can oxidize the fat components of the body which is very harmful.
Cigarette smokers have lower vitamin C (natural antioxidant) intakes and plasma vitamin C levels than nonsmokers. In people that have high intakes of fruits or leafy green vegetables, all replete with vitamin C, the incidence of cancer, heart disease, and cataracts is lower. Smokers who ate foods containing more than 200 mg vitamin C daily had serum vitamin C levels equivalent to those of nonsmokers who consumed 60 mg or more of the vitamin, according to a recent national survey. The most recent edition of the Recommended Dietary Allowances recommends that regular cigarette smokers take in at least 100 mg of vitamin C daily. Smokers have been found to have higher levels of vitamin C in the lung tissues than nonsmokers. This clearly reflects a positive defense mechanism against the free radicals from cigarette smoke.
Other studies have found that smokers have a 30 percent lower vitamin C level than nonsmokers. Researchers believe that nicotine may interfere with vitamin C absorption. Nicotine boosts metabolic rate, therefore increasing the rate that vitamin C is metabolized. Individuals who smoke need 100 milligrams of vitamin C (versus 60 milligrams for nonsmokers) every day.
The body's most effective antioxidant is vitamin E. Smokers have lower levels of plasma vitamin E than nonsmokers.
Smokers seeking nutritional supplements should look for a multi-vitamin that contains at least all of the following: Vitamin C (Ascorbic Acid), Vitamin E, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Niacin, Vitamin B5 (Pantothenic Acid), Zinc Picolinate, Vitamin B6 (Pyridoxine), and the antioxidant Co-Q10. Some supplements add Ginkgo Biloba Leaf Powder, Inositol, Rutin, Citrus Bioflavonoid Complex, Choline Bitartrate and PABA.
So to summarize, if you smoke, or live with someone who smokes, make the right choices to safeguard your health against the risks associated with smoking. One important decision is choosing the right multi-vitamin. For sure, smoking depletes the body of important nutrients, and beta-carotene, negatively affects a smokers' health. Choose your multi-vitamins wisely.
I just found out that although the basic nutritional needs of men and women who smoke are similar to those who don't use tobacco, conclusive evidence exists that smokers need much more antioxidant nutrients than non-smokers.
If you do smoke, chances are you need more antioxidant nutrients like vitamin C (ascorbic acid), and vitamin E. It used to be that beta-carotene was a plus for non-smokers, but recent clinical studies have found that beta-carotene can actually be harmful to smokers' health. Beta-carotene can be found in most multi-vitamins and an excess is risky for good nutritional health. If you smoke and are going to take a multi-vitamin, make sure it doesn't have beta-carotene as one of the ingredients.
Too many smokers have inadequate intakes of antioxidants. Smokers are reported to consume lower quantities of antioxidant nutrients than nonsmokers. Antioxidant nutrients have protective roles with regard to cancer, heart disease, cataract formation, cognitive (mind) dysfunction, and other diseases. Researchers believe there is a balance between antioxidant protectors and components that promote oxidation in the body. This balance seems to be related to health or disease. Some components of cigarette smoke promote oxidation that provides high levels of oxidant stress. Free radicals, which also promote oxidation, are derived from tobacco. Cigarette smoke has been estimated to contain 1,000,000,000,000,000 free radicals per inhalation. These free radicals can oxidize the fat components of the body which is very harmful.
Cigarette smokers have lower vitamin C (natural antioxidant) intakes and plasma vitamin C levels than nonsmokers. In people that have high intakes of fruits or leafy green vegetables, all replete with vitamin C, the incidence of cancer, heart disease, and cataracts is lower. Smokers who ate foods containing more than 200 mg vitamin C daily had serum vitamin C levels equivalent to those of nonsmokers who consumed 60 mg or more of the vitamin, according to a recent national survey. The most recent edition of the Recommended Dietary Allowances recommends that regular cigarette smokers take in at least 100 mg of vitamin C daily. Smokers have been found to have higher levels of vitamin C in the lung tissues than nonsmokers. This clearly reflects a positive defense mechanism against the free radicals from cigarette smoke.
Other studies have found that smokers have a 30 percent lower vitamin C level than nonsmokers. Researchers believe that nicotine may interfere with vitamin C absorption. Nicotine boosts metabolic rate, therefore increasing the rate that vitamin C is metabolized. Individuals who smoke need 100 milligrams of vitamin C (versus 60 milligrams for nonsmokers) every day.
The body's most effective antioxidant is vitamin E. Smokers have lower levels of plasma vitamin E than nonsmokers.
Smokers seeking nutritional supplements should look for a multi-vitamin that contains at least all of the following: Vitamin C (Ascorbic Acid), Vitamin E, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Niacin, Vitamin B5 (Pantothenic Acid), Zinc Picolinate, Vitamin B6 (Pyridoxine), and the antioxidant Co-Q10. Some supplements add Ginkgo Biloba Leaf Powder, Inositol, Rutin, Citrus Bioflavonoid Complex, Choline Bitartrate and PABA.
So to summarize, if you smoke, or live with someone who smokes, make the right choices to safeguard your health against the risks associated with smoking. One important decision is choosing the right multi-vitamin. For sure, smoking depletes the body of important nutrients, and beta-carotene, negatively affects a smokers' health. Choose your multi-vitamins wisely.
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