Introduction
Inflammation is common and necessary for the healing of injuries.
It is how the immune system responds to help protect you from foreign invaders such as viruses and bacteria.
Due to bad dietary choices, the body does not get sufficient vitamins, and the immune system can start to act abnormally.
It can give rise to autoimmune conditions wherein inflammatory cells are released abnormally.
There are two types of inflammation:
- Acute inflammation: Acute inflammation is the instant response (swelling, warmth, bruising, stiffness) of the immune system to injuries.
- Chronic inflammation: Chronic inflammation occurs due to autoimmune conditions. It can give rise to chronic diseases such as Type 2 diabetes, heart disease, kidney ailments, high cholesterol, and high blood pressure.
Studies suggest that getting an adequate amount of vitamins can help regulate inflammation and improve overall well-being. And the best way to get sufficient vitamins is through food.
This article will help you learn about the five essential vitamins that can control inflammation and some foods that can provide you with sufficient amounts of these vitamins.
Vitamin A
Vitamin A is one of the most beneficial nutrients you should include in your diet.
It helps strengthen your immunity and provides anti-inflammatory properties, preventing the overactive immune system and minimizing the risk of inflammation.
Having an adequate amount of vitamin A can provide several benefits such as:
- Minimizing the risk of night blindness and age-related macular degeneration (ARMD)
- Lowering the risk of certain cancers
- Boosting the immune system
- Reducing the risk of acne
- Improving bone health
- Promoting healthy growth & reproduction
Here are a few best sources of vitamin A that you should include in your diet, but in moderation:
- Carrot
- Cantaloupe
- Collar green
- Kale
- Spinach
- Sweet potato
Vitamin B
Experiencing inflammation is common if you are vitamin B deficient.
Some research studies have shown that the levels of C-reactive protein (CRP) are high (indicating inflammation) in people with low levels of vitamin B6.
And people who have an appropriate level of vitamin B6 are less prone to high CRP levels.
There are eight B vitamins, and each of them is essential to your overall well-being.
The following are a few more benefits that you can attain by having foods rich in vitamin B:
- Promoting cell growth
- Improving energy levels & eyesight
- Enhancing brain function
- Aiding digestion
- Maintaining cardiovascular health
Wondering how to get sufficient levels of vitamin B complex? Here are some foods to include in your diet:
- Black beans
- Chickpeas
- Eggs
- Lentils
- Leafy green vegetables like spinach & collard greens
- Vitamin B12 supplements
Vitamin C
Vitamin C brings along antioxidants and anti-inflammatory properties that help minimize the impact of free radicals.
Similar to vitamin B6, an adequate amount of vitamin C also aids in controlling inflammation by lowering the levels of C-reactive protein (CRP).
Vitamin C can provide a range of health benefits, some of which include:
- Boosts immunity
- Improves cardiovascular health
- Minimizes the risk of several chronic ailments
- Prevents iron deficiency
- Enhances brain health
Foods packed with vitamin C include:
- Asparagus
- Broccoli
- Brussels sprouts
- Guava
- Kale
- Lemons and oranges
- Strawberries
Vitamin D
Vitamin D, also known as the sunshine vitamin, is both – a nutrient that you can consume and a hormone that the body produces.
According to several studies, vitamin D deficiency is directly associated with chronic inflammation and autoimmune disorders like rheumatoid arthritis (RA).
The sunshine vitamin is crucial for your health as it can provide several benefits such as:
- Boosting immunity
- Enhancing heart health
- Minimizing the risk of depression & regulate mood
- Supporting weight loss
Here’s how you can get an adequate amount of vitamin D and stay at the top of your health:
- Exposure to sunlight for at least 15 minutes
- Eggs & mushrooms
- Vitamin D3 supplements
Vitamin E
Vitamin E provides antioxidant and anti-inflammatory properties that help keep CRP levels in control by minimizing inflammation.
Some other benefits of vitamin E include:
- Improves antioxidant defences
- Enhances heart health
- Helps with nonalcoholic fatty liver disease (NAFLD)
- Improves skin & cognitive health
These foods can provide a sufficient amount of vitamin E:
- Almonds
- Peanuts
- Spinach
- Pumpkin
- Red bell pepper
- Mango
Final thoughts
The above-mentioned are five vitamins essential for controlling inflammation and some food sources from where you can get them.
Moreover, you should also frequently opt for health screening. It provides you with vital insights into your health, allowing you to take necessary measures to improve it.
