DEAR DR. BLONZ: I know smoking is bad for me, but feel that my addiction will continue to get the best of me. Coughing is a concern, as is dry skin. Are there any foods that might be of assistance? -- D.S., Chicago

DEAR D.S.: Cigarette smoke is nasty stuff that affects all parts of the body. On the outside, smoke enables a dramatic, premature aging of the skin. On the inside, even more goes wrong.

Our lungs normally secrete mucus to entrap dust and other inhaled particles. A healthy lung shuttles this material out through a series of cilia, or hairs. But tobacco smoke causes a breakdown in this self-cleaning system. Mucus then collects in the lungs, resulting in that hacking “smoker’s cough.” Smoking is also a leading cause of emphysema, a condition where the air sacs (alveoli) in the lungs become damaged, resulting in shortness of breath and labored breathing.

Foods are an important consideration, given that smoke is a carcinogen and an oxidizing agent. A well-nourished body should have a daily supply of antioxidant nutrients from whole foods, such as fruits, vegetables and grains. They each do different things, but together they produce a powerful synergy. Don’t rely on dietary supplements; a focus on whole foods is the ticket. And while foods can help, they cannot make us invincible. Long-term exposure to a cancer risk factor, such as tobacco, is going to take its toll, regardless of what foods we eat. But your body will work to make things better, starting immediately after your last cigarette. Here’s what you can expect:

Twenty minutes after your last smoke, your blood pressure and pulse rate both drop, and the temperature of your hands and feet increases.

After eight hours, the level of carbon monoxide in your blood has dropped, and the oxygen level in your blood is returning to normal.

After 24 hours, there has been a decrease in the chance of a heart attack.

After 48 hours, the nerve endings have started to regrow, and you will experience an increased ability to taste and smell.

After 72 hours, the bronchial tubes will relax, and there will be an increase in lung capacity.

From two weeks to three months, there will be improvements in your circulation, and your lungs will function approximately 30 percent more effectively.

From one to nine months after quitting, the hairlike cilia in your lungs will have regrown, increasing your ability to clear normal mucus and unwanted substances from the lungs. There will be decreases in coughing, sinus congestion, fatigue and shortness of breath. Your overall energy level will likely have increased.

After a year, the high risk for heart attack associated with smoking will be cut in half.

After five years, the risk of dying of lung cancer will have decreased by almost one-half.

After 10 years, your risk of dying of lung cancer will be about the same as a nonsmoker.

From five to 15 years, the risk of stroke will have decreased to that of a nonsmoker, and the risk of cancer of the mouth, throat or esophagus will have been reduced to half that of a current smoker.

Fifteen years after that last cigarette, your risk of lung cancer, risk of heart disease and life expectancy are no longer significantly different from an individual who had never smoked.

If you have an ulcer, by quitting smoking you will reduce recurrence and improve healing. If you have diabetes, quitting smoking slows the type of small blood vessel damage associated with eye and kidney disease and amputation. If you have Type 1 diabetes, quitting can decrease your need for insulin.

Other benefits: You won’t have to constantly interrupt your life to go outside and smoke. You’ll smell better, get fewer colds and respiratory infections and save lots of money. Others won’t have to breathe your smoke. And perhaps most importantly, you’ll be setting a life-affirming example for yourself, your children and the rest of your family and friends.

Send questions to: “On Nutrition,” Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: I know that activated charcoal is the main ingredient in the water filter cartridge I use, but I have seen this same substance sold as a dietary supplement that can act as a blood purifier. Is this possible? -- C.C. Berkeley, California

DEAR C.C.: Activated charcoal is a specially treated and purified form of charcoal. It is a very fine powder, giving it a large surface area. Fine, powdered charcoal is an adsorbent (note the “d”), which means it has an ability to attract and hold on to substances on its surface. Contrast that with an absorbent substance (note the “b”), where liquids are soaked up as if by a sponge. This adsorbency makes activated charcoal useful for water filters, because it attracts and holds heavy metals and unwanted minerals and odors.

Regarding the second part of your question, activated charcoal is often given after an accidental ingestion of poison. Its adsorbent qualities help grab the poison, limiting its negative effects on the digestive tract and preventing the poison from reaching the bloodstream. (According to a statement from the American Academy of Clinical Toxicology, activated charcoal is most likely to produce these benefits if administered within one hour of poison ingestion.)

Given that the activated charcoal itself is not absorbed into the body, it is unclear how it could work as a “blood purifier.” It could prevent a toxin from being absorbed, if used appropriately, but there is no evidence that it could act to purify toxins already in the blood. Also, it’s not wise to consume activated charcoal on a regular basis, especially around mealtime, as it can grab and prevent the absorption of essential nutrients.

DEAR DR BLONZ: I learned in school that the riboflavin in milk is destroyed by light. If that is true, why is milk allowed to be sold in clear containers? Am I wasting my money by paying more for it in opaque containers? -- S.T., Richmond, Virginia

DEAR S.T.: A “waste of money” assessment is a bit of a judgment call, but here are some of the things to consider. Milk is a perishable food, and exposure to light (whether natural or bright fluorescents) can destroy a percentage of certain nutrients. These include riboflavin (vitamin B2), vitamins C and B6. Light can also encourage the development of “off” flavors. Assuming proper storage temperatures are maintained, the duration and intensity of light exposure determines how many of these nutrients will be destroyed. Always check the date on the carton to be sure it’s within the designated period.

All things being equal, opaque containers, such as paper cartons, are best for preventing the type of nutrient destruction you mention. Glass provides the important element of recyclability, although many areas of the country also recycle plastic and cardboard cartons. Then there is the point that glass is heavier and more fragile, which will increase transportation costs. But whether plastic, glass or paper, the jug, bottle or carton will still contain a healthful food.

Send questions to: “On Nutrition,” Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: It’s a new year, and I am researching a “100 percent natural” weight-loss tea. So far, I have been unsuccessful in verifying the claims it makes, such as its being able to foster five pounds a week of weight loss. Have you heard of any such tea or herbal weight-loss remedy being able to do this?

Apparently, this product has natural fat-burning enzymes that are quickly absorbed into the bloodstream and are carried throughout your entire body, continuously releasing millions of fat-eating enzymes. It also claims that its first stop is in your digestive system, where its flavonoid enzymes rapidly start to clean and unclog your large intestine’s mucous membrane, which could make you lose three to four pounds within the first 48 hrs. Then, it says your metabolism is forced to accelerate the elimination process to preserve lean muscle tissue and enhance muscle tone. This process is supposed to drain out fat accumulations at the rate of about 454 grams per day (one pound). I know it all sounds too good to be true, but is there any chance it might work? Or is it all a myth? -- E.K., Phoenix

DEAR E.K.: Your last three words, “all a myth,” sum it up well. The idea of a fat-burning enzyme quickly absorbed into the bloodstream that “releases millions of fat-eating enzymes” makes absolutely no sense.

Claims are easy to make, especially when you don’t have to back them up. I would predict a total lack of any objective evidence, mainly because if such stuff were verifiable, science would be all over it. I wouldn’t waste my time or money with such hooey.

Checking the unspoken “big picture” here, excess weight tends to take years to get on board, so to speak. Don’t look for, or expect to find, a quick fix. Rather, you should invest in several subtle ways to tweak your eating and lifestyle habits to foster slow, but steady, progress toward your goal.

DEAR DR. BLONZ: Are almond, rice or coconut milk as nutritious as soy milk? How do they get milk from these foods? -- S.B., Kenosha, Wisconsin

DEAR S.B.: You can get a milky beverage from many foods. In addition to almond, rice, coconut and soy, there are “milks” from oats, hemp and a variety of other plant foods. Most are made by soaking the plant in water for many hours and then grinding it with additional water. There can be filtering to eliminate particulate matter, and some types can be cooked somewhere along the line. Flavors such as chocolate or strawberry can also be added.

Each type of milk will have its own unique flavors and nutrients. Rice milk, for example, is lower in protein and most vitamins and minerals than soy milk, but it is higher in carbohydrates and richer in folic acid.

A variety of “milk” offerings are now fortified with nutrients, especially calcium, to approximate the levels in dairy milk. There can be varying amounts of fat and added sweeteners, so it is essential to read the Nutrition Facts panel and compare your options.

Send questions to: “On Nutrition,” Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.