If you smoke, eat more vitamin C rich foods like oranges. The more you smoke, the more vitamin C is lost from the tissues and blood.

Vitamin C is an important disease-prevention antioxidant. Smoking just one cigarette robs the body of 25mg of vitamin C (the amount of vitamin C in an orange). But the body needs more vitamin C to counteract the damage that smoking causes to the cells. To make up for this disturbance, a smoker needs to increase their vitamin C intake to around 2000mg a day by eating more vitamin C rich foods like oranges and by taking vitaminc C supplements.