Nutrition for Recovery: How Food Can Help Heal Your Body After Leaving Smoking Behind

Article by Dr. Giuseppe Aragona

The journey to quitting smoking is challenging yet rewarding. It encompasses physical and psychological adjustments. Nutrition stands out as a critical component among many factors that can influence the success of quitting. Proper nutrition plays an essential role in facilitating the body’s recovery and enhancing overall well-being during this transitional period.

When an individual quits smoking, the body undergoes significant changes, including the detoxification of harmful substances and the restoration of normal physiological functions. By understanding the importance of nutrition in this context, individuals can leverage dietary choices to support their recovery and optimise their health post-smoking.

Understanding the Body's Needs After Quitting

Smoking deprives the body of key nutrients, such as vitamins C and E, calcium, and folic acid. Deficiencies of these nutrients can impair immune function, bone health, and cardiovascular well-being. To recover and maintain good health, these nutrients must be replenished. 

Furthermore, smoking influences metabolism and appetite. Nicotine decreases appetite and speeds up the metabolic rate, which can cause weight loss in some smokers. Once quitting, metabolism tends to slow, and appetite may increase, often leading to weight gain. Recognising and managing these changes with a balanced diet is crucial for a successful recovery after quitting smoking.

Building a Balanced Diet for Recovery

A comprehensive approach to smoking cessation combines nutritional strategies, pharmacological aids in consultation with a healthcare provider, and behavioral support to maximise the chances of successfully quitting. This includes setting a quit date, preparing mentally, and implementing nutritional strategies to manage cravings and weight. 

You may also need to engage in behavioral support through counseling or support groups, develop coping mechanisms for stress and triggers, stay physically active to manage weight and mood, monitor progress, and adjust strategies as needed. Several medications can assist in smoking cessation like Champix tablets or Zyban that reduces cravings and withdrawal symptoms.

The antioxidants in fruits like bananas, apples, and tomatoes can help reduce lung function decline in former smokers. Another significant benefit of fruits and vegetables is fibre. Dietary fibre assists in digestion and plays an important role in maintaining a healthy microbiome needed for general health. In addition, fibre helps keep blood sugar levels stable and reduces cholesterol levels, which can decrease the risk of cardiovascular disease - a common issue for a history of smoking.

Staying hydrated after quitting smoking helps flush out the toxins stored in the body. Water facilitates the detox process and keeps the skin healthy, as smoking can deplete the skin of vital nutrients. Hydration helps eliminate overall toxicity from the body and contributes to a cleaner internal ecosystem. Moreover, hydration also aids skin elasticity and resilience, protecting against the adverse effects of premature aging from smoking.

By combining these approaches, former smokers can address the physical, psychological, and behavioural aspects of nicotine addiction, increasing their chances of successfully quitting and maintaining long-term abstinence.

Key Nutrients for Recovery

Vitamin C

Vitamin C plays a powerful role in healing your body after quitting smoking. Since smoking depletes vitamin C levels in the body, having a vitamin C-rich diet can help you recover. As a powerful antioxidant, vitamin C combats the oxidative stress caused by smoking, scavenging free radicals and protecting cells from damage. It also improves endothelial function, supports collagen production for tissue repair, enhances immune function, and reduces inflammation throughout the body. 

Add citrus fruits, berries, and leafy greens to your diet to maximise the benefits of vitamin C after quitting smoking. Consider vitamin C supplements to support your body’s natural healing processes, potentially reducing long-term health risks associated with smoking. Additionally, plasma ascorbic acid (vitamin C) concentration increases by about 21.2% within 26 weeks of quitting smoking. This natural increase and dietary or supplemental vitamin C can significantly contribute to the body's healing process.

Vitamin E

Vitamin E is also an important nutrient that can help protect smokers against oxidative stress. It shields cells from damage and helps the immune system function. Studies have shown that vitamin E, particularly the gamma-tocopherol form, can help accelerate the return of blood vessel function to a healthier state. Nuts, and seeds like almonds, sunflower seeds, hazelnuts, spinach, and avocados are rich in vitamin E, which can potentially reduce the risk of heart disease.

Furthermore, vitamin E supplementation has been associated with a decreased risk of pneumonia in former smokers, especially in older men. A Finnish study found that 50mg of vitamin E daily reduced the incidence of pneumonia by 72% in elderly male former smokers. Vitamin E also showed promising results in reversing some of the cellular damage caused by smoking, improving cell viability, proliferation, and migration in oral tissues. While quitting smoking remains one of the initial steps in improving your health, incorporating vitamin E in your diet can enhance the effectiveness of smoking cessation and potentially lower the risk of future smoking-related health issues.

Omega-3 Fatty Acids

Omega-3 can provide multiple benefits for individuals who have quit smoking. Studies have shown that adding omega-3-rich food to your diet may help reduce tobacco cravings and decrease the number of cigarettes smoked per day. These healthy fats are also present in fatty fish like salmon, mackerel, sardines, flaxseeds, walnuts, and chia seeds. Regular intake of these items may help to support the body’s natural repair mechanisms and lead to better healing after quitting smoking.

Additionally, omega-3 fatty acids can help improve arterial stiffness and moderate acute smoking-induced impairment of vascular elastic properties in former smokers. These benefits may contribute to better cardiovascular health and potentially lower the risk of smoking-related diseases.

Protein

Protein is essential for the repairing and growing of tissues. You should include adequate protein in your diet to help heal all the cells that have been damaged. Studies have shown that consuming foods rich in amino acids, the building blocks of protein, can have significant cardiovascular benefits for former smokers. 
Protein-rich foods can also promote feelings of fullness, reducing the chances of weight gain, potentially reducing cravings, and helping to stabilize blood sugar levels. Some high-quality protein sources include lean meats (like chicken and turkey), fish (such as salmon, tuna, and cod), and plant-based proteins (like beans, lentils, and tofu). Therefore, adequate protein intake supports muscle health and tissue repair, which may be beneficial as the body recovers from the effects of smoking.

Vitamin B

Vitamin B helps regulate mood and reduce stress, two factors that can be quite prominent in smokers who are quitting. One of the additional benefits of vitamin B is in energy metabolism. Quitting smoking often leads to fatigue and decreased energy levels as the body adjusts to functioning without nicotine. Vitamin B, especially B1 (thiamine), B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid), are vital for converting food into energy, helping to combat this fatigue and maintaining energy levels throughout the day.

Vitamin B also supports mental health. Vitamins B6, B9 (folate), and B12 are particularly important for mood regulation and the production of neurotransmitters like serotonin and dopamine. These neurotransmitters are crucial for managing stress, anxiety, and depression, which are common challenges faced by individuals quitting smoking.

Moreover, vitamin B is essential for cardiovascular health and helps regulate homocysteine levels in the blood. However, it is important to note that vitamin B should be consumed as a part of a balanced diet or through moderate supplementation under the guidance of a healthcare professional.

The Bottom Line

By focusing on these nutritional strategies and maintaining a consistent, balanced approach to eating, former smokers can significantly improve their chances of sustaining long-term health benefits and reducing the risk of premature death. Remember that it is never too late to adopt healthier habits and that every positive change contributes to a healthier future.

References

  1. Woo, K. S., Yip, T. W. C., Chook, P., Koon, K. V., Leong, H. C., Feng, X. H., Lee, A. P. W., & Kwok, T. C. Y. (2021). 'Vitamins B-12 and C supplementation improves arterial reactivity and structure in passive smokers: Implication in prevention of smoking-related atherosclerosis', Journal of Nutrition Health & Aging, 25(2), pp. 248-254. https://doi.org/10.1007/s12603-020-1529-7 (Accessed: 19 February 2025).

  2. Inoue-Choi, M., Ramirez, Y., Fukunaga, A., Matthews, C. E., & Freedman, N. D. (2022). 'Association of adherence to healthy lifestyle recommendations with all-cause and cause-specific mortality among former smokers', JAMA Network Open, 5(9), e2232778. https://doi.org/10.1001/jamanetworkopen.2022.32778 (Accessed: 19 February 2025).

  3. Sørensen, L. T., Toft, B. G., Rygaard, J., Ladelund, S., Paddon, M., James, T., Taylor, R., & Gottrup, F. (2010). 'Effect of smoking, smoking cessation, and nicotine patch on wound dimension, vitamin C, and systemic markers of collagen metabolism', Surgery, 148(5), pp. 982-990. https://doi.org/10.1016/j.surg.2010.02.005 (Accessed: 19 February 2025).

  4. Lykkesfeldt, J., Prieme, H., Loft, S., & Poulsen, H. E. (1996). 'Effect of smoking cessation on plasma ascorbic acid concentration', BMJ, 313, 91. https://doi.org/10.1136/bmj.313.7049.91 (Accessed: 19 February 2025).

  5. Torshabi, M., Rezaei Esfahrood, Z., Jamshidi, M., Mansuri Torshizi, A., & Sotoudeh, S. (2017). 'Efficacy of vitamins E and C for reversing the cytotoxic effects of nicotine and cotinine', European Journal of Oral Sciences, 125, pp. 426-437. (Accessed: 19 February 2025).

  6. Habib, M. P., Tank, L. J., Lane, L. C., & Garewal, H. S. (1999). 'Effect of vitamin E on exhaled ethane in cigarette smokers', Chest, 115(3), pp. 684-690. https://doi.org/10.1378/chest.115.3.684 (Accessed: 19 February 2025).

  7. Hoshino, E., Shariff, R., Van Gossum, A., Allard, J. P., Pichard, C., Kurian, R., & Jeejeebhoy, K. N. (1990). 'Vitamin E suppresses increased lipid peroxidation in cigarette smokers', JPEN Journal of Parenteral and Enteral Nutrition, 14(3), pp. 300-305. https://doi.org/10.1177/0148607190014003300 (Accessed: 19 February 2025).

  8. Rabinovitz, S. (2014). 'Effects of omega-3 fatty acids on tobacco craving in cigarette smokers: A double-blind, randomized, placebo-controlled pilot study', Journal of Psychopharmacology, 28(8), pp. 804-809. https://doi.org/10.1177/0269881114536477 (Accessed: 19 February 2025).

  9. Rabinovitz, S. (2014). 'Effects of omega-3 fatty acids on tobacco craving in cigarette smokers: A double-blind, randomized, placebo-controlled pilot study', Journal of Psychopharmacology, 28(8), pp. 804-809. https://doi.org/10.1177/0269881114536477 (Accessed: 19 February 2025).

  10. Bhattacharjee, A., Prasad, S. K., Pal, S., Maji, B., Syamal, A. K., Banerjee, A., Mukherjee, S. (2015). 'Protective efficacy of folic acid and vitamin B12 against nicotine-induced toxicity in pancreatic islets of the rat', Interdisciplinary Toxicology, 8(2), pp. 103-111. https://doi.org/10.1515/intox-2015-0016 (Accessed: 19 February 2025).

  11. Zhang, J., Ying, X., Lu, Q., Kallner, A., Xiu, R. J., Henriksson, P., & Björkhem, I. (1999). 'A single high dose of vitamin C counteracts the acute negative effect on microcirculation induced by smoking a cigarette', Microvascular Research, 58(3), pp. 305-311. https://doi.org/10.1006/mvre.1999.2183 (Accessed: 19 February 2025).

  12. Lehr, H. A., Frei, B., & Arfors, K. E. (1994). 'Vitamin C prevents cigarette smoke-induced leukocyte aggregation and adhesion to endothelium in vivo', Proceedings of the National Academy of Sciences of the United States of America, 91(16), pp. 7688-7692. https://doi.org/10.1073/pnas.91.16.7688 (Accessed: 19 February 2025).

  13. McClure, J. B., Divine, G., Alexander, G., Tolsma, D., Rolnick, S. J., Stopponi, M., Richards, J., & Johnson, C. C. (2009). 'A comparison of smokers' and nonsmokers' fruit and vegetable intake and relevant psychosocial factors', Behavioral Medicine, 35(1), pp. 14-22. https://doi.org/10.3200/BMED.35.1.14-22 (Accessed: 19 February 2025).

  14. UCLA Health (2021) Fruits, vegetables, teas may protect smokers from lung cancer. Available at: https://www.uclahealth.org/news/release/fruits-vegetables-teas-may-protect-smokers-from-lung-cancer

Dr. Giuseppe Aragona is an experienced GP dedicated to promoting general health, with a special focus on smoking cessation and balanced nutrition. A graduate of the University of Messina, Italy, he ensures that health information is accurate, safe, and up-to-date. Drawing on his extensive clinical background, Dr. Aragona strives to help individuals make informed lifestyle choices that support long-term well-being.

Guest User