The different roles and actions of vitamins for inflammation is an important concept that should be known to all. These 6 vitamins seem to have anti-inflammatory actions that work in reducing inflammation in our body naturally. Read the detailed here.
Inflammation is the process by which the immune system of the body reacts against a situation. It is usually a protective mechanism of the body, but due to the strains and eating habits of 22nd century the same process aids in the development of many dangerous diseases including Coronary Heart Disease, Hypertension and Diabetes.
It is a fact and has been long for a long time that the vitamins have a proactive role in fighting against these infections. These vitamins help us in protecting and boosting our health without the side effects of any other drugs. The anti-inflammatory role of vitamins has been established from the various tests of levels of C - reactive protein, which is the key indicator of inflammation in the body.
Here are the 6 best vitamins that play important role in inflammation conditions:
It is commonly known as the citrus vitamin owing to its large presence in citrus fruits such as grapefruit, limes, oranges, and vegetables such as potatoes, green peppers, tomatoes, and many others is consider one of the most beneficial ones.
Other foods with high vitamin C content include strawberries, broccoli, turnip greens and other leafy greens, sweet and white potatoes, and cantaloupe.
Chemically, it is called ascorbic acid and it is water soluble, so we can take it into our bodies easily in a drink. It is a prominent antioxidant of the body. It has been shown as one of vitamins for inflammation by a variety of researches and studies.
It plays a major role in fighting inflammation that is the process that most commonly leads to heart attack and stroke. It does so by decreasing the free radicals that produce damage to the body structures. It also helps in decreasing the dangerous LDL Cholesterol (Low Density Cholesterol) and decreases the chance of Hypertension.
It is also used for:
- Back Pain
- Disc Pain
- Preventing Cataracts
- Preventing Dental Caries (Cavities)
- Boosting the immune system
- Hay Fever
- Heat Stroke
- Cystic Fibrosis
- Collagen Disorders
Additional uses are to improve the stamina of the body and slowing the aging process. To stay healthy, a recommended dose of 90 mg/day (males) and 75 mg/day (females) is required.
Most diet experts recommend getting it from a diet high in vegetables and fruits rather than from supplements. Fresh-frozen concentrate and fresh-squeezed orange juice is better than ready-to-drink one because it contains more active substance.
Drink fresh-frozen orange juice within one week after reconstituting it for the most benefit. Have a lime juice and an orange shake once a while, goes a long way in protecting ourselves.
It is considered to be one of the most effective anti-oxidants in the body that eliminates the free radicals, one of the propagators of inflammation. Dr Evan Shute as well as the American College of Heart Diseases has reinstated its protective action against chronic heart diseases.
It helps prevent or delay coronary heart disease by limiting the oxidation of LDL-cholesterol. Along with selenium, it is given to aid the treatment of various inflammation conditions in our body like Crohn’s disease, Inflammatory Bowel Disease and many more.
In combination with zinc and other antioxidants, it has been used successfully to reduce the risk of advanced macular degeneration (a condition affecting the retina in the eye which maybe even cause blindness).
Tocotrienolsicon, a member of the vitamin E family, has demonstrated potential even to reduce breast cancer incidence and inhibit the growth and division of existing breast cancer cells.
It is fat-soluble, it is generally found in fat-rich foods. It is also commonly found in nuts (hazelnuts, and almonds), seeds (sunflower seeds), vegetables oils (soybean, wheat germ, corn, and sunflower oils), cereals and dark green leafy vegetables (broccoli and spinach). Its deficiency is rare. The best vitamin E should contain all the eight members of its family, namely tocopherols plus tocotrienols in their natural form.
Its natural form has been found to be definitely better than the synthetic form because natural one has almost double the availability (the amount of vitamin absorbed and thus used by the body) than synthetic one. So supplements have only a limited role.
It is known as the ‘Sunshine Vitamin’ and has been found to modulate the immune system with beneficial effects against inflammatory disorders and diseases.
It is chemically Calcitriol which helps absorption of calcium and phosphorus from the food we eat and prevent loss of calcium from the kidneys, thus maintaining calcium levels to the optimum levels, which is in turn essential for the normal mineralization of bone and teeth. Calcitriol also plays a key role in the maintenance of many organ systems.
According to a German trial, high dose supplementation with it is effective against pro inflammatory disorders and cardiovascular diseases. Currently enough evidence has been obtained indicating that vitamin D, one of the natural anti-inflammatory vitamins for inflammation, protects conditions of the heart and blood vessels, including high blood pressure and high cholesterol.
It is also used for:
- Bronchitis, Chronic Obstructive Pulmonary Disease (COPD)
- Obesity Disorders
- Rheumatoid Arthritis
- Multiple Sclerosis
- Myopathy (Muscle Weakness)
- Premenstrual Syndrome (PMS)
Moreover, its optimum amounts helps in improving the bodies muscle system, immunity and helps prevent hyper tension, a forerunner of many diseases.
It has been found clinically that the role of the vitamin D helps maximize the recovery and effect of drugs against inflammation conditions in our body. A dosage of 500 mg per day has been used in various trials for osteoporosis and Psoriasis.
If your body cannot produce enough vitamin D because of insufficient sunlight exposure, you will need to obtain it from foods and perhaps supplements. Someone with a high risk (low sunlight exposure and inadequate dietary intake) of vitamin D deficiency needs to consume 25 micro grams (1000 IU) each day to maintain its right level in the body.
It is a vital nutrient for helping staunch an open wound to help the body prevent excess loss of blood. The most prominent source of the nutrient is from dark-colour cruciferous vegetables, which includes but are not limited to, broccoli, Brussels sprouts, kale, Swiss chard and mustard greens.
Cow’s milk is another rich source of the vitamin. Bacteria in the large gut also synthesize menaquinones (vitamin K2), an active form of vitamin K. Vitamin K includes a class of compounds called menaquinones.
Research has shown that women who had daily adequate intakes are less prone to osteoporosis later on in life. It also has been shown to have anti-inflammatory and anti-aging properties, as it serves as a cell-signalling nutrient that may help prolong cell life.
Since it protects the nervous system, liver, lungs, heart, cartilage, stomach and kidneys, it has also been popularized as an effective preventive measure against many degenerative and fatal conditions, including Alzheimer’s disease and liver cancer. It is also used to reduce risk of bleeding in long standing liver disease, jaundice, malabsorption, or associated with long-term aspirin or antibiotic use.
The recommended dietary allowance (RDA) is 80 mg per day for adult males and 65 mg per day for adult females. The natural forms found in foods are only about half as potent compared to synthetic version. Therefore adequate amount can be obtained by consuming leafy green vegetables on a regular basis or supplements. Men and women between 18 and 44 years may benefit from supplement.
It was found to be a preventive and protective factor in the case of heart diseases and osteoporosis both of which are characterized by inflammation.
A good level of Vitamin K will ensure protection from the dangers of cancers too by reducing the free radicals. This is an anti -inflammatory vitamin that helps inflammation to recede. High intake is contraindicated for individuals taking anticoagulant medications such as Warfarin (coumarin).
Vitamin B complex is a group of anti-inflammatory vitamins sharing the B status commonly known as the ‘Happy Vitamins’. Of these Vitamins, B1, B6 and B12 have notable anti-inflammatory properties. They have been used since old times for the cure and prevention of many diseases including arthritis, heart disorders and back ache.
These natural anti-inflammatory vitamins are rich in fermented food products and in organ meats of animal origin. The National Academies of Science (NAS) recommends that adults over the age of 50 take B vitamin supplements, or eat foods enriched with them to ensure a prosperous healthy aging.
B1 is Essential for normal function of heart, muscles, and nervous system and also in protecting kidneys, retinas of the eyes and small blood vessels. Recommended daily dosage is 10 to 50 mg.
B3 has the benefits of maintaining healthy lipid levels, preventing certain types of cancer and helps proper brain function and nervous system health. Anti inflammation doses: 20 to 100 mg. RDI: 12 to 18 mg for adults
B5 helps in normal growth and a heart-healthy lipid balance, creates antibodies and thus fights infections and also helps heal wounds. It has also shown to reduce the toxicity of many antibiotics.
B6 that has an anti-swelling effect has been used to provide relief in gout and rheumatoid arthritis. Protective action against Diabetes, which is an inflammation condition of the pancreatic cells have been documented.
B12 shots are regularly given for a variety of conditions. It has been verified that they have a role in soothing the nerves and are beneficial in neuralgia causing back ache, joint pain and muscle pain.
Additionally, they are being seen as natural drugs for hypertension and hypercholesterolemia. They are a group of multi beneficial vitamins that can help in aging, hair loss, migraine, acne, weight control.
Balanced consumption of vitamins of B complex leads to the boosting of immune system and antibody production that fights against infections including fungus infections like candida.
Having a healthy amount of B complex helps smoothen the digestion and absorption of various important elements including iron.
Folic acid and iron supplements are recommended during pregnancy to ensure health of the baby. B complex is the rare group of vitamins that do not produce any toxicity on over consumption provided all the components of B complex are taken in a balanced amount.
Foods that contain vitamin A are dark green leafy vegetables, carrots, musk melon, oranges, and sweet potatoes. It is a general dictum that any fruit of vegetable that has many colors like orange and red colors are rich in this vitamin because colored natural foods contain Beta carotene, which is a precursor of this vitamin. It is chemically retinol, retinoic acid and retinal, which is found in the retina of the eye.
Vitamin A is a major factor in the health of the skin everywhere in the body and also the health of eyes. It prevents inflammation conditions of the skin and eyes like hyperkeratosis and xerophthalmia.
Deficiency may fire up inflammation and aggravate existing inflammatory states. Supplementation with it could quench inflammation. The two main mechanisms which appear to be involved in the prevention of disease are the positive effects of anti -inflammatory vitamins A on the immune system and the effect on epithelial integrity.
It is also known to prevent night blindness, also effective against many infections and inflammation. It has been used as an adjuvant against viral infections. It has also been found to have supportive role in lung inflammation. Moreover it has strong anti-oxidant effect and fights against inflammation at the root level.
Taking Full Advantage of Natural Anti-Inflammatory Vitamins for Inflammation
The right amount of these vitamins for inflammation helps us prevent many common and dangerous conditions. Taking a proper diet produces the expected best effects only if we maintain a healthy lifestyle along with it.
Everything needed for our health is always taken from the generous bounty of nature like anti-inflammatory vitamins. Our health as we just came to know is not only ours, but also nature’s responsibility. So why shouldn’t we team up with nature by adopting a balanced diet and a healthy lifestyle with proper activities to ensure our own best health?