- Inflammation plays a major role in the immune system’s function in responding to injury and infection, but it is also linked to certain diseases.
- Managing inflammation in the body can be achieved through a healthy diet and lifestyle.
- Researchers have noted that some vitamins, including A, C, D, E, and K, have anti-inflammatory properties.
Inflammation happens as a physiologic response. Without it, wounds will not heal, and infections can be fatal. But if the inflammation becomes chronic, it can also result in severe conditions like cardiovascular diseases, stroke, and other autoimmune disorders. In this situation, managing the inflammation can be achieved by following a healthy lifestyle, including a healthy diet.
In some research, experts have found that some vitamins can protect the body from the effects of chronic inflammation. These vitamins include:
1. Vitamin A
Vitamin A is involved in protecting the eyesight and making the immune system healthy. It has two forms, beta-carotene, and vitamin A. The beta-carotene converts vitamin A in the body, while vitamin A acts as an antioxidant, protecting the body against free radicals.
Some studies show that vitamin A can manage the immune system’s response so as not to overreact and cause inflammation. Following a diet consisting of foods with high vitamin A and beta-carotene content like carrots, collard greens, dandelion, kale, and leafy vegetables, can help minimize inflammation.
2. Vitamin C
Vitamin C is known as an immune system booster. Also, it has been shown in studies that it can remove inflammation-causing free radicals in the body. Fruits and vegetables have a high amount of vitamin C and antioxidants that help lower heart diseases and cancer risk.
3. Vitamin D
Because it is produced upon exposure to the sun, vitamin D is also called the sunshine vitamin. Although it comes from a natural source, many people are still vitamin D deficient, which puts them at more risk for experiencing inflammation. According to studies, low vitamin D is linked to inflammatory diseases. One study shares that vitamin D may inhibit inflammation through molecular and signaling events. Stay vitamin D nourished by consuming many fish, egg yolks, organ meats, and vitamin D supplements like milk.
4. Vitamin E
Antioxidants can remove free radicals, which causes inflammation. Vitamin E is also a vitamin with antioxidant properties. It was confirmed in a meta-analysis study that was published in the European Journal of Clinical Nutrition. This makes vitamin-E containing nuts, seeds, fruits, and vegetables good choices for managing inflammation.
5. Vitamin K
Vitamin K is vital for keeping the bones healthy. According to a report in the Metabolism journal, it can also help in blood clot formation and reduce inflammatory markers. Vitamin K has two types. Vitamin K1 is present in leafy vegetables, while vitamin K2 is abundant in chicken, eggs, and liver. The recommended daily intake for men should be 120 micrograms, while for women, it must be about 90 micrograms.
6. B Vitamins
C-reactive protein is one compound that can bring about inflammation. If you are vitamin B6 deficient, you have high levels of c-reactive protein. To increase levels of vitamin B6 in the body and prevent inflammation, it is best to consume cantaloupe, bell peppers, kale, mushroom, poultry, and tuna.
Taking folate, another kind of B vitamin has also been found in studies to be effective in reducing inflammation. Folate-rich foods include asparagus, black-eyed peas, dark leafy greens, and liver.
Source: The Healthy