We all know smoking isn’t good for you, however quitting the nicotine can be easier said than done, with many going cold turkey, only to return to the habit once more. What’s often overlooked, however, is that what we put into our bodies can help with the transition to going smoke-free.
In light of this, experts at online vape store Go Smoke Free have shared the supplements and vitamins that can help you in your quest to quit smoking, along with a vanilla chia pudding recipe high in magnesium, tyrosine, vitamin C, and omega-3, all of which can aid in quitting.
Ingredients (two servings):
- 300ml almond or oat milk
- 50g fat-free cottage cheese
- 4tbsp chia seeds
- 75g blueberries
- 1-2tbsp maple syrup or honey
- 1tsp vanilla extract
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Method:
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- Blend all ingredients (except the chia seeds and blueberries) until smooth
- Taste and add an additional tablespoon of maple syrup or honey if required
- Transfer to a bowl and mix in the chia seeds
- Refrigerate overnight. To serve, mix one serving of the pudding and top with blueberries or additional fruits of your choice.
The vitamins and minerals that can help you go smoke-free:
Magnesium: This is often depleted due to smoking, and over time, low levels can result in higher risks of strokes, heart attacks, and diabetes. It’s also known to help with stress, and anxiety – common side effects associated with quitting.
Sources: Wholegrains, nuts and seeds are excellent sources of magnesium.
L-Tyrosine / Tyrosine: This is an amino acid linked to dopamine production, the feel-good hormone. Smoking disrupts the production of this, which is why nicotine is addictive, as smokers rely on its feel-good effect. Incorporating foods containing tyrosine can help support your mood and suppress cravings.
Sources: Chicken, tofu, almonds. Cottage cheese is a fantastic vegetarian source high in folate and B12, also beneficial when quitting smoking.
Vitamin C: This is required to help the body and cells deal with oxidative stress, mainly caused by smoking. It's also depleted through smoking, which can impact the immune system.
Sources: Oranges, guava, kiwi, mango, papaya, bell peppers (orange and red have higher levels than yellow and green). Pair with green leafy vegetables, high in iron which is vital for vitamin C absorption in the body.
Omega-3: This is not a vitamin or mineral, it's a fatty acid essential for people trying to go smoke-free. Omega-3 fatty acids contain anti-inflammatory properties, which can reduce inflammation caused by smoking.
Sources: Fish is a great source, while plant-based sources include hemp seeds (a nutritional powerhouse that can be added to salad dressings, pasta or over popcorn for a low-calorie snack), brussel sprouts, and walnuts.
B vitamins: These are depleted when smoking, heavily impacting energy levels (this is why people smoke when tired, as nicotine can counteract the feeling of fatigue). Vitamins B6, B12, and folate help combat fatigue, and mandatory when giving up smoking, as you're less likely to have a cigarette when feeling energised.
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Sources: Poultry, pork, soybeans, and wheat germ; B12 in eggs, nutritional yeast and pomegranates; and folate in leafy greens, broccoli and peas. The easiest way to incorporate into your diet is through fortified foods, and they're often added to cereals, plant-based milks, and coffee.
Vitamin E: Like vitamin C, vitamin E is also depleted through smoking and is essential to combat oxidative stress. Smoking can inflame the lungs, and vitamin E can help decrease lung inflammation.
Sources: Avocados, pumpkin and almonds are all great sources of vitamin E; however, a great way to boost it in your diet is to replace vegetable oils with extra virgin safflower or avocado oil.
Top supplements and vitamins to help you quit smoking:
- Magnesium: 300 mg daily for men, 270 mg daily for women
- Tyrosine: 100-500 mg a day (short-term only)
- Vitamin B6: 16.5 mg daily for men, 13.2 mg daily for women
- Vitamin C: 40 mg daily for men and women
- Vitamin E: 4 mg daily for men, 3 mg daily for women
- Omega 3: 1,600 mg daily for men, 1,100 mg daily for women
It is recommended that supplements are taken as part of a balanced diet and should not be your only source of vitamins and minerals.
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