A healthy, varied and balanced diet is essential to combat inflammatory processes, just as an unhealthy diet can promote their appearance.
Inflammation is the local reaction of the organism to an irritating action. It is characterized by redness, swelling, pain and difficulty in movement and appears as a consequence of the presence of microorganisms, irritants or following an impact. Sometimes, we can use vitamins against inflammation and rebalance our body.
Vitamins are able to fight inflammation because they are rich in antioxidants. For this reason, it is important to have a balanced and complete diet.
In today’s article we present the 6 vitamins against inflammation . Read on!
Vitamins against inflammation
Among the vitamins important to counter inflammatory processes we can mention:
1. Vitamin A
Vitamin A is able to relieve muscle and joint pain, as well as being necessary for maintaining healthy skin and vision. It also helps strengthen the immune system. Another benefit of vitamin A is that it promotes the growth and healing of muscle tissue, as well as bone metabolism .
It has also been shown that this nutrient regulates inflammatory processes, in fact it reduces the systemic levels of the inflammatory mediator known as MCP-1.
How to get the necessary amount of vitamin A?
Among the foods that contain this vitamin we can mention:
- The chilli
- The batata
- The lettuce
2. Vitamin E
Vitamin E is an organic compound essential for the health of the human body.
Since the body cannot produce it naturally, it is necessary to integrate it into your diet in good quantities. It is recommended that you take at least 15 milligrams of this nutrient per day if you are an adult.
According to a study conducted in 2008, the consumption of vitamin E reduces the levels of cytokines, mediators of inflammation in the body.
How to get the necessary amount of vitamin E?
To get vitamin E naturally, you need to increase your consumption of:
- Dried fruit (walnuts, hazelnuts)
- Sunflower seeds
- Vegetable oils
- Vegetables (spinach, broccoli, tomato)
- Fruit (mango, kiwi)
It is a good idea to include these foods if you have an injury or inflammation.
3. Vitamin C
Vitamin C relieves muscle and joint pain by protecting and caring for muscle tissues.
It also helps to:
- Strengthen the immune system
- Maintain adequate cell development that intervenes in muscle maintenance and repair
How to get the necessary amount of vitamin C?
The recommended daily allowance (RDA) of vitamin C is 1 gram, which must be supplemented with 500 mg of flavonoids (natural antioxidants). To obtain flavonoids, it is advisable to increase the consumption of:
- Vegetables (artichokes, spinach, broccoli)
- Fruits (apples, lemon, pomegranate , apricots, plums)
- Green tea
- Cocoa .
According to several studies, a high consumption of vitamin C reduces the amount of inflammation in the body. Vitamin C can be found in foods such as:
- Hot pepper
4. Vitamin B
The vitamins belonging to the B complex, in addition to being essential for keeping the skin healthy, regulate metabolism, strengthen the immune system and reduce pain and inflammation in the muscles and joints.
B-complex vitamins maintain muscle tone and reduce inflammation in the joints.
This is very useful for treating chronic diseases such as arthritis or acute such as different types of viruses. It is advisable to take at least 50 mg of vitamins against inflammation belonging to the B complex, dividing this amount into 2 daily portions.
Among the foods that contain these nutrients stand out:
- Low-fat meat
- Peanut butter
- Beans soy
5. Vitamin D
The vitamin D is a soluble natural steroid produced by the body from sunlight. People who expose themselves to a normal amount of daily sun do not need to supplement it in any other way. Vitamin D is one of the main vitamins against inflammation, useful for fighting inflammation, especially in people with cancer.
In addition to sunlight, vitamin D can also be obtained from the consumption of:
- Dairy product
6. Vitamin K
Vitamin K prevents inflammation by inhibiting the proinflammatory markers produced by white blood cells, called monocytes.
At high levels, vitamin K improves cardiovascular and bone health. It also reduces calcification and stiffness of vascular tissues, thus reducing the incidence of heart attacks. Vitamin K is mainly present in vegetables:
- Turnip leaves
- Swiss chard
- Romaine lettuce
Make sure you are getting enough vitamins to fight inflammation
Following a varied diet is not only an antidote to monotony, it is also the best way to provide the body with the nutrients it needs to stay healthy.
As you can see, fighting inflammation can be quite enjoyable and simple as the list of options is extensive. Try to introduce any type of food into every meal.
We also advise you to lead a healthy life so that inflammation has less opportunity to show itself. And don’t forget to play sports!