Discover how consuming fruits and vegetables can assist you drop off cigarettes permanently.

1. Fruits and Vegetables Help
Smoking Cessation
By
http://2stopsmokingtips.com

2. Introduction
• If you are one of those asking if fruits and
vegetables can help you quit smoking, I want
to say yes and this is based on results of a
recent study. The study indicates that an all-
round-vegetable diet works efficiently than
the patch when it comes to dropping off
cigarettes.

3. Impact of Fruits and Vegetables
Consumption on Smoking Cessation
• The study, conducted by researchers of the
University of Buffallo, United States, examined
a thousand smokers between the ages: 25 and
above, to evaluate the relationship between
fruit and vegetables consumption and signs of
overall well-being. The researchers got
smokers around the country, using random-
digit dialing telephone interviews.

4. Impact of Fruits and Vegetables
Consumption on Smoking Cessation(2)
• They followed up with the smokers fourteen
months later, asking them if they had refrained
from nicotine use during the preceding month.
• At the end of the day, the researchers discovered
that smokers who consumed the most fruits and
vegetables were three times more liable to quit
cigarettes for at least 30 days at the follow-up
than those who consumed the lowest amount of
fruits and vegetables.

5. Impact of Fruits and Vegetables
Consumption on Smoking Cessation(3)
• They were followed up 14 months later and it
was the same result.
• What this means is: smokers who consume a lot
of fruits and vegetables have less nicotine
dependence, smoke fewer cigarettes per day and
wait longer to have their first cigarette of the day.
We can also say that higher fiber consumption,
from fruits and vegetables, makes people feel
fuller or satisfied so that they don’t feel the need
to smoke, since smokers often confuse hunger
with cravings to smoke.

6. Impact of Fruits and Vegetables
Consumption on Smoking Cessation(4)
• The results of the research were published in the
journal Nicotine and Tobacco Research.
• This research and previous studies have revealed that
fruits and vegetables worsen the taste of cigarettes. A
2007 study reported in the journal Nicotine & Tobacco
Research, investigated smokers on their food choices in
connection with their smoking routine and found that
dairy products like milk and cheese, fruits and
vegetables made cigarettes taste unpleasant, while
alcohol and red meat made them taste excellent.

7. Impact of Fruits and Vegetables
Consumption on Smoking Cessation(5)
• A new study in the same journal examined fruit
and vegetables consumption in connection with
smoking cessation and discovered that eating
healthy produce aided quitting smoking and
staying smoke-free afterwards.
• The import of this is simple: reach for some
cheese, apples or sweet potatoes anytime you’re
itching for a smoke. Avoid meat and alcohol. The
former will strengthen your stop smoking resolve
while the latter will hurt your chances of living a
long, healthy and smoke-free life.

8. Impact of Fruits and Vegetables
Consumption on Smoking Cessation(6)
• People, the world over, make use of addictive
substances more during times of physical and
emotional stress. Fruits and vegetables are
popularly known to be excellent sources of
essential vitamins and nutrients. Many
possess anti-inflammatory qualities, and diet
has been increasingly connected to mood and
one’s sense of well-being. So if you’re trying to
quit, adding plenty of fruit and vegetables to
your diet might help.

9. Impact of Fruits and Vegetables
Consumption on Smoking Cessation(7)
• And unlike some foods, which are known to
enhance the taste of tobacco, such as meats,
caffeinated beverages and alcohol, fruits and
vegetables do not enhance the taste of
tobacco.

10. Benefits of Fruits and Vegetable
Consumption to Smoking Cessation
• They serve as a replacement strategy for smokers
who always feel like holding something, the same
way they used to hold cigarette sticks. Each time
you feel like holding a cigarette stick, quickly pop
a carrot into your hand. It helps.
• Crunchy fruits and vegetables also help smokers
fight the craving to smoke. They make smokers
‘busy and full’ and feeling less in need of a smoke,
so, focus on fuel that provides some exercise for
your jaw muscles such as carrots, celery, apples,
red pepper sticks, plain popcorn and nuts.

11. Benefits of Fruits and Vegetable
Consumption to Quit Smoking(2)
• Fruits and vegetables also help in cleansing
the body of nicotine toxins after smoking
cessation. In an earlier post, I talked about
natural ways to cleanse your body from
cigarette toxins. Cranberry Juice is particularly
useful for getting nicotine out of your blood
stream the first 72 hours after smoking
cessation. You can read more about how to
withdraw from nicotine using Cranberry Juice
here.

12. Benefits of Fruits and Vegetable
Consumption to Quit Smoking(3)
• Fruits and vegetables that have a high
concentration of antioxidants defend the body
from lung cancer and respiratory illnesses.
This is of immense benefit to smokers and
former smokers. Anti-oxidants are nutrients
like vitamins A, C, and E, which help to
neutralise a bi-product of metabolism called
free radicals. Free radicals can damage the
lining of our arteries and increase our risk of
developing heart disease, stroke and cancer.

13. Benefits of Fruits and Vegetable
Consumption to Quit Smoking(4)
• Fruits and Vegetables with Vitamin C help
your body heal the damages done by years of
smoking or tobacco use. Vitamin C also helps
the body absorb iron. Choose strawberries,
melons, oranges, pawpaw, tomatoes, peppers,
greens and cabbage for Vitamin C. Dark green
vegetables contain folic acid, Vitamin A, and
iron. All these are essential after smoking
cessation.

14. Fruits and Vegetable Consumption
Tips
• Start this healthy habit before smoking
cessation and maintain it afterwards. It’s a
healthy change that will benefit you now and
in the future.
• If you’re thinking of giving up smoking, eating
five or more fruits and vegetables a day is a
good way to start.

15. Fruits and Vegetable Consumption
Tips(2)
• Choose a variety of fruits and vegetables that
you can eat without discomfort. This may
change over time. Try small amounts to see
how you feel before increasing quantities.
• Eat several small meals and snacks (fruits and
vegetables, of course) over the day, instead of
1 or 2 larger meals.

16. Fruits and Vegetable Consumption
Tips(3)
• A word of caution: Thoroughly wash (under a
running tap) and peel all fruits and vegetables in
order to get rid of any excess pesticides from the
outside of the fruit or vegetable.
• Some people talk of using frozen or tinned fruits
but I insist you use the natural ones because
they’ll give you all the essential nutrients and
vitamins without alteration. Processed fruits may
not give you all the helpful nutrients.

17. Thanks for Reading!!!
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