A healthy, varied and balanced diet can be fundamental in combating inflammatory processes, just as an unhealthy diet can lead to its onset.
Inflammation is the reaction that is triggered in a part of the body. It is characterized by redness, increase of volume, pain and difficulty in the mobility and appears as a consequence of the presence of microorganisms, irritating substances or by a blow.
Vitamins to combat inflammation have this power because they are rich inantioxidants. Therefore, it is important that you take a balanced and complete diet.
Among them we find …
1. Vitamin A
Vitamin A is able to relieve pain in muscles and joints as well as being necessary to maintain healthy eyesight and skin.
It also helps strengthen the immune system. Another benefit of vitamin A is that it helps in the growth and care of muscle tissue as well as the metabolism of bone.
It has also been found that this nutrient regulates inflammatory processes, as it helps to lower the systemic levels of the inflammatory mediator known as MCP-1.
How to get the required amount of vitamin A?
Among the foods that contain this vitamin are:
- Red pepper
- The potato
- The carrots
2. Vitamin E
Vitamin E is an organic compound essential for the health of the human body.
Because the body can not 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.
According to a study carried out in 2008, intake of vitamin E helps reduce levels of cytokines, inflammatory mediators of the body.
How to get the required amount of vitamin E?
To obtain vitamin E naturally we must increase the consumption of:
- Nuts (walnuts )
- Sunflower Seeds
- Vegetable oils
- Vegetables (spinach, broma, tomato)
- Fruits (mango, kiwi)
It is a good idea to include these foods when you have suffered an injury or have some type of inflammation.
3. Vitamin C
Vitamin C helps to relieve muscle and joint pain through the protection and healing of muscle tissues.
In addition, it helps us:
- Strengthen the immune system
- Maintain adequate cellular development that is involved in muscle maintenance and repair
How to get the required amount of vitamin C?
The recommended daily allowance (CDR) for vitamin C is 1 gram, which we must supplement with 500 mg of flavonoids (natural antioxidants).
To obtain the flavonoids it is recommended to increase the consumption of:
- Vegetables (artichokes, spinach, b roccoli)
- Fruits ( apples, lime, pomegranate, apricot, plums)
- Green Tea
According to several research, a high intake of vitamin C helps reduce the amount of inflammation in the body. Vitamin C can be found in foods such as:
- Spicy chilies
4. Vitamin B
Vitamins belonging to the B complex as well as being essential for maintaining healthy skin, regulating metabolism and strengthening the immune system, contribute to reduce pain and inflammation at the muscle and joint level.
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 virus. It is advisable to consume at least 50 mg of B vitamins, divided in 2 doses per day.
Foods that contain these nutrients include:
- The eggs
- Lean meats
- The liver
- Peanut Butter
- Soy Beans
5. Vitamin D
Vitamin D is a soluble and natural steroid made by our body from sunlight. Thus, people exposed to a normal amount of sun per day do not need additional supplements.
Vitamin D is a useful element to combat inflammation, especially in people suffering from cancer.
In addition to sunlight, vitamin D can be obtained by consuming:
- Dairy products
6. Vitamin K
Vitamin K prevents inflammation by inhibiting the proinflammatory markers white blood cells produced by s, called monocytes.
At high levels vitamin K helps us to improve cardiovascular and bone health.
In addition, it reduces the calcification and the rigidity of the vascular tissue, reason why it minimizes the incidence of infarcts. Vitamin K is present primarily in vegetables:
- Turnips leaves
- Romaine lettuce
Make sure you consume enough vitamins to fight inflammation
Following a varied diet not only prevents you from getting bored of healthy food, it is also the best way to provide the body with the nutrients needed to be well.
In addition, and as you can see, combating inflammation can be quite pleasant and simple, as the list of options is wide. Try to include foods of all kinds at each meal.
Also, we recommend you lead a healthy life so that the inflammation has less opportunity to appear. Do not forget the exercise!