When you give up smoking, your body will work hard to fix the damage that tobacco has inflicted. This means that you will need to include more vitamins and antioxidants into your diet.

Dose up on Vitamin C

Vitamin C is one of the body’s main antioxidants, which help you to fight off a number of diseases, and helps your tissues and blood to absorb iron.

The easiest place to find vitamin C is in citrus fruits like oranges, lemons and grapefruits. However, you can also find this useful vitamin in vegetables such as broccoli, tomatoes and green peppers.

Try to see if you can hit 5 portions of fruit and vegetables each day. Even without giving up smoking, your body will thank you for it.

Add some B12 to your life

If you need something to help you to reduce your stress levels and to keep your energy levels up, B vitamins are your answer.  Vitamin B12 will not only keep you calmer, but will also help to reverse any of the cellular damage that may have been caused by smoking.

You can find vitamin B12 in animal foods such as fish, milk, eggs and poultry. Fortified breakfast cereals and some soya products are also an excellent source of B12.

Take a visit to a market and see if you can find some B12 rich foods to include in your diet.

Get your teeth into some Zinc

Including more zinc in your diet will help the mucous membranes in your lungs repair themselves faster. This means that when you quit tobacco, your immune system and respiratory system will get the kick-start that they need.

You don’t need to go far to find foods that are rich in zinc. Red meats like beef provide the majority of zinc in our diets, however, if you aren’t a meat eater, other good sources are nuts, whole grains, pumpkin and sunflower seeds and almonds.

Vital Vitamin E

Vitamin E is a powerful antioxidant that has been proven to help prevent heart attacks. It also works towards reversing the effects of smoking on your heart and other organs.

Some excellent sources of vitamin E include green vegetables such as spinach and broccoli, almonds, avocados and olives.