Studies over the years have shown that certain vitamins contain anti-inflammatory compounds. These vitamins are available in supplement form or by eating foods that naturally contain them.
Here is a list of six vitamins with anti-inflammatory properties and foods rich in them.
Vitamin A: Research has found that vitamin A prevents the immune system from becoming overactive and causing inflammation. Vitamin A comes in two forms: beta-carotene, a provitamin that the body converts into vitamin A, and vitamin A, an antioxidant that protects the body from free radicals. A diet rich in beta-carotene and vitamin A helps reduce inflammation.
Food sources: Foods rich in vitamin A include carrots, dandelions, kale, kale, spinach, and various leafy vegetables.
B vitamins: People with low levels of vitamin B6 often have high levels of C-reactive protein, another compound that causes inflammation, especially in rheumatoid In autoimmune diseases such as arthritis.
To reduce inflammation and increase vitamin B6, try eating foods rich in vitamin B, including kale, bell peppers, mushrooms, cantaloupe, tuna, and poultry. One study found that even taking a low-dose daily supplement of folic acid (also known as folic acid, another B vitamin) and for a short period of time reduced inflammation.
Food sources: Food sources of folic acid include black-eyed peas, dark leafy greens, asparagus, and liver.
Vitamin C: Vitamin C is known to help keep the immune system healthy and functioning well. Additionally, studies show that vitamin C can scavenge free radicals that cause inflammation. Vitamin C, like the B vitamins, may also help reduce C-reactive protein. Supplements are helpful, but it’s best to try to get vitamin C from your diet.
Food sources: To get more vitamin C from your diet, eat a variety of fruits and vegetables, which are also rich in antioxidants, which can improve health and Reduce the risk of heart disease and cancer.
Vitamin D: According to a report by Food & Nutrition Research, up to 41.6% of Americans are vitamin D deficient. Research has long established a link between low vitamin D and a variety of inflammatory diseases. Additionally, researchers know that improving vitamin D can help reduce inflammation in the body. Another report, published in the Journal of Immunology, suggests that specific molecular and signaling events are responsible for vitamin D’s ability to suppress inflammation. Also, people with low vitamin D levels can definitely benefit from vitamin D supplementation. Vitamin D is produced naturally by the body after sun exposure, but not everyone gets all of it this way. Anyone who suspects that their vitamin D levels are low should discuss testing and supplementation with their healthcare provider.
Food sources: The best food sources of vitamin D are fish, egg yolks, offal, and foods supplemented with vitamin D, including milk.
Vitamin E: Vitamin E is another antioxidant vitamin, which means it reduces inflammation. The results of a meta-analysis published in the European Journal of Clinical Nutrition in 2015 confirmed that vitamin E has anti-inflammatory properties and that supplementation can be helpful for people with inflammation.
Food sources: Vitamin E occurs naturally in nuts and seeds, including almonds and sunflower seeds. Many fruits and vegetables are also high in vitamin E, including avocados and spinach.
Vitamin K: A report in the journal Metabolism found that vitamin K can reduce markers of inflammation, aid in blood clotting and protect bone health. Although vitamin K is necessary for bone health, most people do not get enough of it from their diet. Adult men aim for 120 micrograms (mcg) of vitamin K per day, while women aim for 90 mcg. The recommended daily number for children and infants is lower.
Food sources: There are two types of vitamin K: vitamin K1 and K2. Vitamin K1 is found in green leafy vegetables, including kale, spinach, broccoli, and cabbage, while K2 is found in chicken, liver, and eggs.