Inflammation is our body’s first response by the immune system to fight infections, bacterial attacks. Acute inflammation is our body’s innate defence mechanism but chronic inflammation can be a reason or an underlying factor for various diseases and disorders like cancer, diabetes, heart disease, arthritis and many more.
Some vitamins, minerals, and antioxidants are particularly useful in our fight against inflammation.
Here’s a 7 phytonutrients that should always be part of your life
Vitamin E
This is another antioxidant vitamin that can help reduce inflammation. We find vitamin E naturally in nuts and seeds, including almonds and sunflower seeds, as well as in vegetables such as spinach and fruits like avocado.
Vitamin C
A large number of studies show the anti-inflammatory benefits of foods that are high in the antioxidant vitamin C. Good lower sugar sources include tomatoes and tomato juice. You can also find vitamin C in many other fruits with a low to moderate sugar content, including grapefruit and lemons. Try starting your day drinking water and fresh lemon juice, which will give your vitamin C a morning boost.
Vitamin D
Vitamin D helps reduce inflammation and insufficient vitamin D is associated with a range of inflammatory conditions. In combination with calcium, vitamin D also promotes weight loss. There are estimates that say that two-thirds of the population in the United States is vitamin D deficient. We get vitamin D naturally when we are out in the sun. In addition, we get it in foods such as fish, egg yolks, and organ meats. It’s also found in foods that have been supplemented with vitamin D, such as milk.
Vitamin K
According to some studies, vitamin K has shown defenses against heart disease, osteoporosis and similar conditions. Vitamin K1 can be found in kale, cauliflower, cabbage and spinach. The second vitamin K, K2, is found primarily in eggs and liver.
Coenzyme Q10
Antioxidant and anti-inflammatory, coenzyme Q10 has shown to be a huge help in providing relief against inflammatory conditions, such as gout or chronic arthritis. By eating more olive oil, salmon, sardines, avocado, parsley, walnuts, mackerel, broccoli and spinach, you can get more than enough Coenzyme Q10.
Glutathione
An antioxidant that fights against free radical damage, glutathione provides immense anti-inflammatory relief to the body. You can find it in avocados, tomatoes, apples, grapefruit and garlic.
Magnesium
This is mineral can help reduce inflammation. It’s estimated that 70 percent of all Americans are deficient in magnesium. This is an amazing statistic because magnesium is found in a large variety of foods, including dark leafy vegetables such as spinach, avocado, almonds, and many legumes. A magnesium deficiency is particularly common among men and women who are overweight That many of us are not getting enough of this mineral speaks to the poor quality of nourishment that exists in many of our lives.
Reference:
http://www.health.harvard.edu/womens-health/getting-your-vitamins-and-minerals-through-diet
http://www.mindbodygreen.com/0-18353/9-inflammation-fighting-vitamins-minerals-and-where-you-can-get-em.html
http://www.livestrong.com/article/257244-vitamins-that-lower-inflammation/
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