6 vitamins that can help reduce inflammation

By | May 15, 2023

Research over the years has shown that some vitamins have anti-inflammatory compounds. These vitamins can be obtained in the form of 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 becoming overactive and causing inflammation. Beta-carotene is a provitamin that is converted to vitamin A in the body, which is an antioxidant that protects the body from free radicals. Diets rich 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 levels of vitamin B6 will often have high levels of C-reactive protein, a compound responsible for inflammation, especially in autoimmune diseases like rheumatoid arthritis.

To reduce inflammation and increase vitamin B6, try eating foods rich in B vitamins, such as cabbage, bell peppers, mushrooms, cantaloupe, tuna, and poultry.

One study found that even low doses of folic acid taken daily for short periods of time can reduce inflammation.

Foods rich in folic acid include peas, dark green leafy vegetables, asparagus, and liver.

Vitamin C

Vitamin C is known to maintain the proper functioning of the immune system. Also, research shows that vitamin C can eliminate free radicals that are responsible for causing inflammation.

Vitamin C, like the B vitamins, can also help reduce 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 rich in antioxidants that can improve 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 deficient in vitamin D. Studies have long established a link between low vitamin D and a variety of inflammatory diseases. Additionally, researchers know that boosting vitamin D can help reduce inflammation in the body.

Vitamin D is naturally produced by the body after sun exposure, but not everyone can get all of their vitamin D this way. Anyone who suspects that their vitamin D levels are low should talk to their doctor about testing and supplementation.

The best food sources of vitamin D are fish, egg yolks, organ meats, and foods supplemented with vitamin D, including milk.

Vitamin E

Vitamin E is another antioxidant vitamin, which means it can reduce inflammation. Results from 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 high in vitamin E, such as avocado and spinach.

vitamin K

A report in the journal Metabolism found that vitamin K can reduce inflammatory markers, help blood clot, and protect bone health. While vitamin K is essential for bone health, most people don’t get enough of it from their diet.

Adult men should aim for 120 micrograms (mcg) of vitamin K per day, while women should aim for 90 mcg.

There are two types of vitamin K: vitamin K1 and K2. Vitamin K1 is found in leafy greens like 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.

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