6 Vitamins To Fight Inflammation

A healthy, varied and balanced diet can be essential when it comes to fighting inflammatory processes, just as an unhealthy diet can promote their appearance

 Inflammation is the reaction that is triggered in a part of the body. It is characterized by redness, increased volume, pain and difficulty in mobility and appears as a consequence of the presence of microorganisms, irritants or a blow. So how can we fight inflammation?

Vitamins to fight inflammation have this power because they are rich in antioxidants . Therefore, it is important that you eat a balanced and complete diet.

Among them we find:

1. Vitamin A

First, vitamin A  It is able to relieve pain in muscles and joints as well as being necessary to maintain healthy eyes and skin.

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

Furthermore, this study by Harvard University states that e This nutrient regulates inflammatory processes, as it helps reduce systemic levels of the inflammatory mediator known as MCP-1.

How to obtain the necessary amount of vitamin A?

Among the foods that contain this vitamin are:

• Paprika
• Red pepper
• The potato
• The carrots
• Lettuce

2. Vitamin E

Second, vitamin E is an organic compound essential for the health of the human body.

Since the body cannot manufacture it naturally , it is necessary to add it to the diet in good quantities . It is recommended to consume at least 15 milligrams of this nutrient per day in adults.

Thus, according to a study carried out by the University of Illinois (United States), the intake of Vitamin E helps reduce levels of cytokines, inflammatory mediators in the body.

How to obtain the necessary amount of vitamin E?

Thus, to obtain vitamin E naturally we must increase the consumption of:

• Nuts (walnuts, a vellanas)
• Sunflower seeds
• Vegetable oils
• Vegetables (spinach, b rocoli, t omate)
• Fruits (mango, k iwi)

It is also a good idea to include these foods when you have suffered an injury or suffer from some type of inflammation.

3. Vitamin C

Vitamin C helps relieve muscle and joint pain through the protection and healing of muscle tissues .

In addition, it helps us to:

• Strengthen the immune system
• Maintain adequate cell development that is involved in muscle maintenance and repair

How to obtain the necessary amount of vitamin C?

The recommended daily amount (RDA) of vitamin C is 1 gram, which we must supplement with 500 mg of flavonoids (natural antioxidants).

Thus, to obtain flavonoids it is recommended to increase the consumption of:

• Vegetables (artichokes, spinach, b rocoli)

• Fruits (apples, l magnet, pomegranate, apricot, plums)
• Green Tea
• Cocoa.

According to this research conducted by the University of California, a high intake of vitamin C helps reduce the amount of inflammation in the body. Thus, vitamin C can be found in foods such as:

• Oranges
• Peppers
• Kiwi
• Thyme
• Cauliflower
• Hot chili peppers
• Guavas

4. Vitamin B

Vitamins belonging to the B complex, in addition to being essential for maintaining healthy skin, regulating metabolism and strengthening the immune system, contribute to reducing pain and inflammation at the muscle and joint level.

In addition, the B vitamins are responsible for maintaining muscle tone and reducing inflammation in the joints. .

This is very useful in chronic conditions, such as arthritis, or acute, such as different types of viruses. It is advisable to consume at least 50 mg of B-complex vitamins, divided into 2 doses per day.

Among the foods that contain these nutrients are:

• The eggs
• Lean meats
• The liver
• Butter peanut
• Walnuts
• Soy beans

5. Vitamin D

Vitamin D is a natural and soluble steroid manufactured by our body from sunlight. Thus, people exposed to a normal amount of sun per day do not need additional supplements.

Vitamin D is also a useful element to fight inflammation, according to this study carried out by the University of Seville.

In addition to sunlight, vitamin D can be obtained 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 s, called monocytes. This is suggested by this study carried out by the Jiménez Díaz Foundation.

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

In addition, it reduces calcification and stiffness of vascular tissue, thereby minimizing the incidence of heart attacks. Vitamin K is present mainly in vegetables:

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

Make sure you’re getting enough vitamins to fight inflammation

Following a varied diet not only prevents you from getting bored with healthy food, it is also the best way to provide the body with the necessary nutrients to be well.

In addition, and as you can see, fighting inflammation can be quite pleasant and simple, since the list of options is extensive. Finally, try to include foods of all types at each meal.

A) Yes,  We recommend  leading a healthy life so that inflammation has less opportunity to occur . Don’t forget about exercise!