6 Vitamins To Fight Inflammation

Inflammation is the reaction that is caused in a part of the body that can be fought off.

A healthy, varied and balanced diet can be fundamental in fighting inflammation, just as a poor diet can promote their appearance.

Inflammation is the reaction that is caused in a part of the body.

It is characterized by redness, an increase in volume, pain and difficulty in movement and it appears as a consequence of the presence of microorganisms, irritants or a stroke.

Vitamins have the power to fight inflammation because they are rich in antioxidants. This is why it is important to have a balanced and complete diet.

Among these we find:

1.Vitamin A

Vitamin A is able to relieve muscle and joint pain in addition to being necessary for healthy eyesight and skin.

It also helps to strengthen the immune system. Another benefit of vitamin A is also that of helping the growth and care of muscle tissue, as well as the metabolism of bone.

This nutrient has also been shown to regulate inflammatory processes by helping to decrease systemic levels of the inflammatory mediator known as MCP-1.

How do I get the right amount of vitamin A?

Among the foods that contain the most of this vitamin we find:

• Paprika
• Red pepper
• Potato
• Carrots
• The lettuce

2. Vitamin E

Vitamin E is an organic compound essential for the health of the human body.

As the body cannot manufacture it naturally, it is necessary to add it to the diet in good quantities. It is therefore recommended to consume at least 15 milligrams per day for adults.

According to a 2008 study, consuming vitamin E helps reduce the levels of cytokines, inflammatory mediators in the body.

How do I get the right amount of vitamin E?

To obtain vitamin E in a natural way we must increase the consumption of:

• Dried fruits (nuts, hazelnuts)
• Sun-flower seeds
• Vegetal oils
• Vegetables (spinach, broccoli, tomato)
• Fruits (mango, kiwi)

It is good to include these foods when we have suffered an injury or have inflammation.

3. Vitamin C

Indeed, vitamin C helps relieve muscle and joint pain through the protection and healing of muscle tissue.

In addition, it helps us to:

• Strengthen the immune system
• To also maintain an adapted cellular development which intervenes in the maintenance and the muscular repair.

How do I get the right amount of vitamin C?

The recommended daily amount (CDR) of vitamin C is one gram, which we need to supplement with 500 mg of flavonoids (natural antioxidants).

To obtain the flavonoids, we therefore recommend increasing the consumption of:

• Vegetables (artichokes, spinach, broccoli)
• Fruits (apples, lemon, pomegranate, apricots, plums)
• Green tea
• Cocoa

According to several studies, a high intake of vitamin C helps reduce the amount of inflammation in the body. Vitamin C can be found in foods like:

• Oranges
• Peppers
• Kiwi
• Thyme
• Cauliflower
• Chili peppers
• Guavas

4. Vitamin B

B-complex vitamins are essential for maintaining healthy skin, regulating metabolism, and strengthening the immune system. They also help reduce pain and also inflammation in the muscles and joints.

The B complex vitamins are responsible for maintaining the muscles and also reducing inflammation in the joints.

This is very useful in cases of chronic conditions, such as arthritis, or acute conditions, such as several types of viruses. It is recommended that you consume at least 50 mg of the B-complex vitamins in two doses per day.

Among the foods that contain this nutrient we find:

• Eggs
• Lean meats
• Liver
• Peanut butter
• Nuts
• Soy beans

5. Vitamin D

Vitamin D is a soluble and natural steroid made by our bodies from sunlight. Thus, people exposed to a normal amount of sunlight per day do not need dietary supplements.

Vitamin D is useful for fighting inflammation, especially in people with cancer.

In addition to sunlight, we can get vitamin D by consuming:

• Fish
• Oysters
• Ham
• Tofu
• Dairy products

6. Vitamin K

Vitamin K prevents inflammation by inhibiting pro-inflammatory markers produced by white blood cells, called monocytes.

At high levels, vitamin K thus helps us improve cardiovascular and bone health.

In addition, it reduces calcification and stiffness of vascular tissue, which decreases the incidence of heart attacks. Vitamin K is found mainly in vegetables:

• Spinach
• Turnip greens
• Chard
• Parsley
• Romaine lettuce
• Broccoli
• Cauliflower

Make sure you’re getting enough vitamins to fight inflammation

Eating a balanced diet not only prevents boredom with healthy foods, it is also the best way to provide your body with the nutrients it needs to stay in shape.

Also, and as you will be able to see, combating inflammation can be quite pleasant and straightforward, as the list of options is long. Try to include foods of all kinds in your meals.

Thus, we recommend that you have a healthy lifestyle to fight inflammation. Don’t forget about sport!