Smokers Need More Vitamin C Daily Than Non-Smokers Because
Introduction
Smoking is a bad habit that can lead to various health problems. One of the reasons why smokers need more vitamin C daily than non-smokers is because smoking depletes the body's vitamin C levels. This article will explore the reasons why smokers need more vitamin C and how much they should consume daily.
How Smoking Affects Vitamin C Levels
Smoking cigarettes introduces many harmful chemicals into the body, which can lead to oxidative stress. Oxidative stress is a condition where there is an imbalance between the production of free radicals and the body's ability to neutralize them. This can lead to damage to cells, tissues, and organs.
One of the ways that smoking affects the body is by depleting vitamin C levels. Vitamin C is an antioxidant that helps to neutralize free radicals in the body. When smokers inhale cigarette smoke, they are introducing a high level of free radicals into their bodies. This means that smokers need more vitamin C to help neutralize these free radicals and protect their cells from damage.
Recommended Daily Intake of Vitamin C for Smokers
The recommended daily intake of vitamin C for adults is 90 mg for men and 75 mg for women. However, smokers need more vitamin C than non-smokers. The American Lung Association recommends that smokers consume an additional 35 mg of vitamin C daily. This means that male smokers should consume 125 mg of vitamin C daily, while female smokers should consume 110 mg of vitamin C daily.
It's important for smokers to get enough vitamin C in their diets to help protect their cells from oxidative stress and reduce their risk of developing various health problems.
Vitamin C Rich Foods
There are many foods high in vitamin C that smokers can incorporate into their diets. Some of the best sources of vitamin C include:
- Oranges
- Strawberries
- Kiwi fruit
- Mangoes
- Red and green peppers
- Broccoli
- Brussels sprouts
- Cauliflower
- Kale
By adding these foods to their diets, smokers can increase their vitamin C intake and help protect their cells from damage.
Conclusion
Smokers need more vitamin C daily than non-smokers because smoking depletes the body's vitamin C levels. By getting enough vitamin C in their diets, smokers can help protect their cells from oxidative stress and reduce their risk of developing various health problems.