6 Vitamins that Reduce Inflammation
A healthy, diverse, and balanced diet can be fundamental when it comes to fighting your inflammatory response. Likewise, an unhealthy diet can cause it to appear.
Inflammation is a reaction that is triggered by your body.
It’s characterized by reddening, swelling, pain, and difficulty moving and, it appears as a consequence of the presence of the microorganisms, irritating substances, or because of an injury.
Vitamins that reduce inflammation have this ability because they are rich in antioxidants. Because of this, it’s important that you have a complete and balanced diet.
Among these vitamins we find:
1. Vitamin A
Vitamin A is able to relieve pain in your muscles and joints. Also, it’s necessary for keeping your vision and skin healthy.
It also contributes to strengthening your immune system. Another one of the benefits of vitamin A is that it helps in the growth and care of muscular tissue. It also does this for your bones.
Vitamin A has also been shown that this nutrient regulates your inflammatory processes. It helps to reduce levels of the inflammatory mediator known as MCP-1.
How can you get the necessary amount of vitamin A?
Among the foods that have this vitamin, we find:
- Red pepper
- Sweet potato
2. Vitamin E
Vitamin E is an organic compound that is essential for the human body’s health.
Since your body can’t make it naturally, you need to add good amounts of it to your diet. It’s recommended that adults eat at least 15 milligrams of this nutrient every day.
According to a study carried out in 2008, eating vitamin reduces levels of cytokines. These are some of your body’s inflammatory mediators.
How can you get the right amount of vitamin E?
To get vitamin E naturally, you need to increase your consumption of:
- Nuts (walnuts, hazelnuts)
- Sunflower seeds
- Vegetable oils
- Vegetables (spinach, broccoli, tomato)
- Fruits (mango, kiwi)
It’s a good idea to include these foods when you’ve suffered from a cut or you can suffer from any kind of inflammation.
3. Vitamin C
Vitamin C relieves muscle and joint pain by protecting and healing your muscular tissues.
Also, it helps to:
- Strengthen your immune system
- Strengthen cellular development that helps with muscular maintenance and healing.
How can you get the amount of vitamin C you need?
The daily recommended value (DV) of vitamin C is one gram. You need to add 500mg of flavonoids to this (natural antioxidants).
To get the flavonoids, it’s recommended you increase your consumption of:
- Vegetables (artichokes, spinach, broccoli)
- Fruit (apples, lemon, pomegranate, apricot, prunes)
- Green tea
According to several studies, a high intake of vitamin C reduces the amount of inflammation in your body. Vitamin C can be found in foods like:
- Spicy peppers
4. Vitamin B
The vitamins that belong to the B complex vitamins regulate your metabolism and strengthen your immune system. They also reduce pain and inflammation in your muscles and joints. And, they’re essential for keeping your skin healthy.
B-complex vitamins are in charge of keeping your muscle tone and reducing inflammation in your joints.
This is very useful in chronic diseases like arthritis. And, it’s helpful in acute diseases, like with certain kinds of viruses. It’s recommended to eat at least 50 mg of B-complex vitamins during the day. This should be divided into two servings.
Among the foods that have these nutrients, we find:
- Lean meats
- Peanut butter
5. Vitamin D
Vitamin D is a natural, soluble steroid. It’s made by your body after being exposed to sunlight. So, people exposed to a normal amount of sunlight per day don’t need extra supplements.
Vitamin D is useful for fighting inflammation. This is especially true in people who suffer from cancer.
Also, besides sunlight, vitamin D can be received by eating:
6. Vitamin K
Vitamin K prevents inflammation. It does this by inhibiting the inflammatory agents created by white blood cells, called monocytes.
In elevated levels, vitamin K helps you to increase your heart and bone health.
Also. it reduces the calcification and the rigidity of your vascular tissue. This is because it minimizes the appearance of heart attacks. Vitamin K is especially present in these vegetables:
- Turnip leaves
- Swiss chard
- Roman lettuce
Be sure to eat sufficient amount of vitamins to fight inflammation.
Follow a balanced diet. This not only prevents you from getting bored with healthy food. It also is the best way to give your body the nutrients it needs to stay healthy.
Also, as you can see, fighting inflammation can be rather nice and easy. This is because there is a large list of options. Try to include all kinds of foods in each meal.
At the same time, we recommend that you live a healthy life so that inflammation doesn’t have the opportunity to present itself. Don’t forget to exercise!