10 superfoods for smokers

by Somya Agrawal

Tobacco use is the leading cause of lung cancer, with approximately 80-90% of all deaths attributed to smoking. 

Every year, World No Tobacco Day is observed on May 31st to raise awareness about the harmful health effects of tobacco use and to encourage people to quit tobacco in all forms.

This year 2023, the aim is to encourage tobacco farmers to grow sustainable & healthy crops & superfoods instead of tobacco. Through this article, let’s explore some superfoods that can help tobacco consumers or smokers cleanse their lungs, & boost immunity. 

Ten Superfoods for smokers

1. Berries (Blueberries, Cranberries, Strawberries)

Regular smoking can lead to the build-up of toxic smoke in the lungs. Berries are naturally rich in antioxidants & vitamin C, which help reduce inflammation, improve healing, & eliminate oxidative stress in the lungs.

2. Cruciferous vegetables

Broccoli, brussels sprouts, kale, & other cruciferous vegetables contain potent phytonutrients & compounds that may help prevent lung cancer by improving lung functioning.

3. Green tea

Herbal teas like green tea contains high amounts of catechins & antimicrobial properties that loosen & breakup mucus deposit in the lungs

4. turmeric

The active compound of turmeric is curcumin. Regular intake of turmeric water protects respiratory organs from smoking-induced toxicity. Apart from this turmeric contains anti-inflammatory & anti-cancer properties that can effectively protect lungs from nicotine-induced damage.

5. Garlic

Garlic contains allicin that can effectively kill bacteria that can lead to life-threatening respiratory infections. 

6. ginger

Ginger contains potassium, zinc, magnesium, & beta-carotene. Regular intake of the ginger extract can cleanse the lung cells & promote healing.

7. Whole Grains & Seasonal Fruits

These are rich in fibre, vitamins, & mineral that builds the body’s immunity against all sorts of lung & respiratory infections. 

8. Yogurt

Rich in probiotics, selenium, potassium, calcium, & phosphorous, yogurt is a must-have for tobacco consumers. Various research studies claim that regular intake of yogurt can boost the functioning of the lungs, repair or eliminate dead lung cells, & reduce the risk of COPD. 

9. tomatoes

Tomatoes are generously rich in lycopene i.e. a carotenoid antioxidant that helps to reduce airway inflammation in people with COPD. 

10. Cinnamon

Dalchini or cinnamon contains anti-tumor properties and a compound known as couramin that works at cleansing & detoxifying the lungs.

summing up

World No Tobacco Day was first celebrated by the World Health Organization (WHO) in 1987 to highlight the health risks associated with tobacco use, including cancer, heart disease, respiratory diseases, & stroke.

This year, No Tobacco Day is universally celebrated with the theme- We need food, not tobacco. This article encourages people to move towards a sustainable lifestyle by quitting tobacco & leading  a long, happy, & healthy life!