Nutrition

There are various stresses that are placed on the human body that change or increase certain nutritional needs. For example, during pregnancy, expecting mothers need to make sure they are getting the right amount of certain vitamins like Folate. They also need to avoid substances such as alcohol and caffeine.

Athletes may have increased needs for protein and calories in general, due to the extra demands placed on their bodies. Smoking tobacco places physiological stresses on the body too, which in turn affects its nutritional needs.

Tobacco use or exposure to tobacco smoke may result in free radical damage, a change in appetite and metabolism, and affect cholesterol levels. Smoking may also affect the nutrition of unborn babies.

Free Radical Damage

Inhaling cigarette smoke leads to an increased amount of free radicals in the body. Defined simply, a free radical is an atom or group of atoms that can cause damage to your body. Free radicals are normally present in your body in small numbers. In large amounts they can cause damage to your cells and tissues. Under normal conditions, anti-oxidants protect your body against free radical damage. An anti-oxidant defends against damage to your body by binding to (joining with) the free radical. This keeps other bodily substances from being altered or destroyed.

Anti-oxidants

Vitamins A, C, E, and Beta-carotene are all anti-oxidants. These are found in the foods that you eat. Good sources of these nutrients include fruits and vegetables. Due to the increased amount of free radical activity, smoking depletes your body's supply of these anti-oxidants very quickly. Remaining free radicals, that are allowed to go unmonitored, slowly cause damage that can result in heart disease or various types of cancer.

It is for these reasons that a smoker, or someone who is routinely exposed to second hand smoke, must obtain an adequate supply of anti-oxidants through their diet. The RDA (Recommended Dietary Allowances) for Vitamin C for non-smokers is 60mg/day. For a smoker it increases to 100 mg/day. That’s because smoking causes a serious depletion of Vitamin C. People in this category need to make very wise food choices that include an abundance of fruits and vegetables. Supplements containing anti-oxidants may also be helpful.

Appetite & Metabolism

Nicotine, the addictive substance found in cigarettes, masks the body's hunger mechanism. This “hunger mechanism” tells you when you are hungry and need to eat. Smokers usually have less of an appetite and eat less food because of the nicotine. Because they are eating less, they may not be getting the amount of calories they need to maintain a healthy weight. Studies have shown that the "nutrient density" of foods consumed by smokers is far less than that of non-smokers. Nutrient density is the amount of calories in a certain food compared to the amount of nutrients (vitamins, minerals, etc.) that it provides. In addition, nicotine raises the body's base metabolic rate slightly. Not enough calories plus a higher metabolic rate could lead to unsafe weight loss.

Many smokers fear quitting because they think they will gain weight if they do. Usually, the average person who quits smoking gains less than ten pounds. Smokers who are trying to quit can usually control weight gain by adjusting their diet and increasing physical activity while quitting.

Nutrition for the Fetus

Smoking by a mother during pregnancy also impacts the nutritional needs of the unborn baby. Cigarette smoke contains over 4,000 chemical substances including carbon monoxide, nicotine, and hydrogen cyanide. These substances reach the fetus through the placenta. Nicotine decreases the flow of these important nutrients from the mother to the unborn baby. Hydrogen cyanide breaks down a fetus's Vitamin B and amino acid supply. These are needed for the proper growth and development of the fetus. Fewer nutrients for the growing fetus can mean the baby will not grow to the size it should before it is born. This low birth weight can lead to all sorts of problems for the newborn.