The last edition of the Recommended Dietary Allowances recommended that regular cigarette smokers take in at least 100 mg of vitamin C daily. Smokers have been found to have higher levels of vitamin C in their lung tissues than nonsmokers. This may reflect a defense mechanism against the free radical species from cigarette smoke. Vitamin E Vitamin E is the body's most effective antioxidant. Smokers have been found to have lower levels of plasma vitamin E than nonsmokers.
Data are inconsistent as to the effects of vitamin E on the incidence of chronic diseases.
Food Sources of Antioxidants Foods rich in b-carotene, vitamin C, and vitamin E are given in Table I. Tobacco smokers and chewers are encouraged to eat around 9 servings of these foods daily. It is possible to get too much of the antioxidant nutrients. The lowest toxic dose levels for adults reported in reliable literature are about 4 g for vitamin C and unknown for vitamin E. People who routinely ingest large amounts of b-carotene usually get yellowish skin. Excessive intakes of b-carotene do not result in the individuals having high vitamin A levels. Rich is defined by the Food and Drug Administration as containing 20 percent or more of the Daily Value for that nutrient per serving.