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Wondering How to Quit Smoking? Keep An Eye On What You Eat!

Aug 03, 2018 | 2 years ago | Read Time: 3 minutes | By iKnowledge Team

Quit Smoking

If you are trying to kick the habit of smoking, you are on the right path. And, while you are at it, remember to replenish your body with the right nutrients. This is because most smokers may suffer from vitamin and mineral deficiencies. Moreover, the necessary nutrients can help restore your overall health.

Here are some ways to eat right and quit smoking sooner than later:

Snack right

It might appear to you that you are making use of food to replace tobacco. If you suspect this is the case, it could help to be more aware and attentive of your eating patterns. For instance, practice smart snacking. Smart snacking can help you feel full and energized. Fruits along with a low-carb meal, in small portions, spread over the day are considered ideal.

Vitamins B, C, and D – your besties for life

Smokers usually have reduced vitamin B12 levels in their blood. Some symptoms of this deficiency include fatigue, weakness, constipation, heart palpitation, and numbness in hands and feet. This may lead to depression, anemia, memory loss, nerve and brain damage.

Good sources of vitamin B12 are eggs, cheese, milk, yogurt and fortified cereals. Vitamin C has antioxidants that help immunity levels, tissue repair and absorption of iron, which is good for those trying to quit smoking. It is important to spend at least 15-20 mins in the sun every day to improve your Vitamin D levels.

Remember, healthy fats

Smoking lowers HDL or good cholesterol levels in your body. This adds to the risk of blood clots. If you are a smoker and trying to quit, make sure you eliminate saturated fats from the diet and focus on healthy fats like in fish, nuts, seeds and vegetable oils.

Say yes to fruits and vegetables

Opt for fruits and vegetable rich in phytochemicals like carotenoids and bioflavonoids. Vegetable and fruit intake is essential to counter the harmful effects caused by smoking. You can choose vegetables rich in nutrients like corn, pumpkin, cauliflower, spinach, oranges, mangoes, and papaya. Vegetables like celery, zucchini, cucumber, and eggplant can help reduce nicotine dependence.

Drink green tea

Green tea contains catechins, which is an antioxidant. It can help flush out toxins that affect lungs. It also helps counter bad breath caused by smoking. Other good sources of catechin include black grapes, blackberries, and dark chocolate.

Watch that Weight

Changes in your diet may lead to unwanted weight gain when you try to quit smoking. A proper diet plan can chart the nutrients you need to have in a day, allowing you to control your cravings. Exercise is also an important part of that plan. Quitting smoking also comes with a significant amount of stress, which you can counter with exercise.


Kicking the smoking habit is one of the best steps you can take towards a healthy life ahead. Make sure you take a close look at your diet while quitting smoking. A good mix of diet and willpower can help you do away with the habit sooner than you might expect. Also, remember if you plan to buy a health insurance to secure your future from medical treatments, a non-smoker will have to pay low premiums. So, basically, it’s a win-win!

Advt. no.: IA/Jul 2018/4275

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