by Research over the years has shown that certain vitamins contain anti-inflammatory compounds. These vitamins can be obtained through supplements and by eating foods that naturally contain them.
Here is a list of six vitamins that have anti-inflammatory properties and the foods that are rich in them.
Vitamin A
Studies have shown that vitamin A can prevent the immune system from being overactive and causing inflammation. Beta-carotene is a provitamin that is converted into vitamin A in the body, which is an antioxidant that protects the body from free radicals. Diets high in beta-carotene and vitamin A can help reduce inflammation.
Foods rich in vitamin A include carrots, dandelion greens, kale, collard greens, spinach, and a wide variety of leafy greens.
B complex vitamins
People with low vitamin B6 levels will often have high levels of C-reactive protein, a compound responsible for inflammation, especially in autoimmune diseases such as rheumatoid arthritis.
To reduce inflammation and increase vitamin B6, try eating foods rich in B vitamins, such as cabbage, peppers, mushrooms, cantaloupe, tuna, and poultry.
One study found that even low doses of folic acid taken daily and for short periods can reduce inflammation.
Folate-rich foods include peas, dark leafy greens, asparagus, and liver.
Vitamin C
Vitamin C is known to maintain the proper functioning of the immune system. Plus, research shows that vitamin C can scavenge inflammation-causing free radicals.
Vitamin C, like B vitamins, can also help lower C-reactive protein. Supplements are helpful, but it’s always best to try to get vitamin C from your diet.
To get more vitamin C from your diet, it’s important to eat a variety of fruits and vegetables, which are also high in antioxidants that can boost health and potentially reduce the risk of heart disease and cancer.
Vitamin D
According to a Food and Nutrition Research report, up to 41.6% of Americans are vitamin D deficient. Studies have long linked low vitamin D to various inflammatory diseases. Additionally, researchers know that enhancing vitamin D can help reduce inflammation in the body.
Vitamin D is naturally produced by the body after exposure to sunlight, but not everyone can get all of their vitamin D this way. Anyone who suspects their vitamin D levels are low should speak to their doctor about testing and supplementation.
The best dietary sources of vitamin D are fish, egg yolks, organ meats, and foods fortified with vitamin D, including milk.
Vitamin E
Vitamin E is another antioxidant vitamin, which means it can reduce inflammation. The results of a 2015 meta-analysis published in the European Journal of Clinical Nutrition confirm that vitamin E has anti-inflammatory properties and that supplementation may be helpful for people living with inflammatory conditions.
Vitamin E is found naturally in nuts and seeds, including almonds and sunflower seeds. Many fruits and vegetables are also rich in vitamin E, such as avocado and spinach.
Vitamin K
A report published in the journal Metabolism found that vitamin K can reduce inflammatory markers, help blood clot, and protect bone health. Although vitamin K is essential for bone health, most people don’t get enough of it from their diet.
Adult men should aim to get 120 micrograms (mcg) of vitamin K daily, while women should aim for 90 mcg.
There are two types of vitamin K: vitamin K1 and vitamin K2. Vitamin K1 is found in leafy vegetables such as kale, spinach, broccoli, and cabbage, while K2 is found in chicken, liver, and eggs.
Inflammation-fighting vitamins can be obtained from a variety of food sources, including vegetables, fruits, lean meats and fish, and vitamin-fortified foods.
